This week marked the official beginning of fall; and, regardless of whether temperatures are dropping where you’re at I think it’s time for a change of pace in your shopping cart. As we say goodbye to some of our healthy favorite summer foods like berries and tomatoes, we open the door to a whole world of other superfoods waiting to ignite our taste buds. It’s true you can get many of these foods all year long, but eating them in their peak harvest time means best price, most nutrients, and superior taste.
1. Apples – An apple a day really will keep the doctor away. They’ve been shown to contribute to digestive health by providing fuel for bacteria naturally found in the large intestine. Health benefits of apples seem to be the strongest in whole form though, so enjoy the sweet crunchiness of an in-season apple.
2. Brussels Sprouts – Also known as the jewel of the fall and winter, this vegetable is an immunity boosting super star. Brussel sprouts are known for their detoxifying ability and cancer fighting compounds such as antioxidants like Vitamin C and phytonutrients like glucosinates. Try buying some on the stalk this year and pairing them with a sweet sauce like barbecue, honey glaze, or other.
3. Garlic – Known for its mouth-watering aroma, garlic is an anti-inflammatory powerhouse that promotes heart health and aids the immune system. Now is your last chance to stalk up on garlic at your local farmers market and store it (it freezes well) all year long. Peak season is mid-summer through the fall, that’s when it will be at its plumpest, most desirable taste.
4. Cauliflower – Like Brussels Sprouts, it is part of the cruciferous vegetable family known for an array of health benefits. Cauliflower is one of the most popular fall vegetables because of its extreme versatility in the kitchen. It can be enjoyed raw, steamed, roasted, pureed into “faux” mash potatoes, or shredded into cauliflower rice. Related Post: 6 Surprisingly Hydrating Snack Foods
5. Sweet Potatoes – Although they are now available year around, sweet potatoes are one of the most popular fall superfoods there is. They are an excellent source of Vitamin A, a key vitamin in eye health, immune support, and cellular growth. Generally the deeper the color, the more phytonutrients and Vitamin A content.
6. Turnips – Don’t let this vitamin and mineral packed veggie intimidate you.Turnips are a lower calorie starchy vegetable that offers antimicrobial and anti-inflammatory health benefits. Try adding a bit of sugar to the cooking process whether baking, sautéing, or mashing as it can help offset their natural bitterness.
7. Pomegranates – These sweet fall jewels are high in nitrates, which may help improve recovery after workouts. They are also high in ellagitannins, a polyphenol compound which may help with delayed onset soreness and improve strength gains.
8. Dates – Dates should be renamed nature’s natural caramel because that’s exactly what they taste like, buttery caramel. Most known for their fiber and potassium content, they help maintain a healthy digestive system and support bone health. Reach for one as a snack, dessert, or use them as a natural sweetener for smoothies. Related Post: How To Create a Meal Plan Shopping List You Can Stick To
9. Grapefruit – Grapefruits are rich in antioxidants like Vitamin C and Lycopene (in the red/pink varieties) that fight free radicals in the body preventing plaque formation in the arteries and damage to cell DNA.
10. Leeks – Leeks are part of the allium family, similar to onions, therefore they contain similar cardiovascular and immune system benefits. Use the bottom part of stalk similar to how you would use other onions. When sautéed they become tender and translucent so they can be used to add a strong flavor to almost any dish, especially soup.
Here’s a challenge for you: Try and get at least one of these superfoods (bonus if you can get more) in your cart every time you shop this fall!
Oh, and check out this great post too:10 Foods That Should Always Be On Your Grocery List