Fall and Winter Vegetables
Fall is in the air! As leaves are falling and cooler days are encouraging you to pull sweaters out of the back of the closet you might also be thinking about making some changes to your menu. We tend to crave heartier meals during cooler months, so to ensure that you are meeting your daily vegetable needs, try some of these hearty fall and winter vegetables:
Beets provide a wide variety of nutrients. While few of the nutrients are exceptionally high in content, the wide variety makes beets a good addition to your diet. They contain iron, folate, vitamin C, potassium, manganese, fiber, and more vitamins and minerals. Beets can be enjoyed cold in salads or served warm. A different slant on beets is roasted beet hummus.
Broccoli is rich in potassium, folate, vitamin K, and vitamin C while it is low in sodium, fat and calories. For many people Broccoli is a favorite, whether enjoyed raw or cooked. Kids often love the fact that it looks like little trees.
Brussels sprouts provide fiber, vitamin C, and folate, but they often get a bad rap, because of their strong or bitter taste. If you are a newbie to Brussels sprouts, I recommend roasting them, which will reduce their bitterness. Toss Brussels sprouts with canola oil, salt, and pepper, and roast at 400 degrees F for 35-40 minutes (time may vary depending on size of the Brussels sprouts)
Everyone knows that carrots are good for your eyes and that is because they are rich in Vitamin A, a vitamin that helps promote vision, immune health and growth and development. Carrots are also a good source of fiber, vitamin K, potassium and several other nutrients!
Cauliflower contains vitamin C, folate, and vitamin K. Folate promotes healthy pregnancies, and vitamin K helps with blood clotting. Try a cauliflower pizza crust recipe for a tasty variation on pizza night!
The purple color of eggplant reflects its antioxidant content. Antioxidants help the body fight disease and may help delay aging. Eggplants contain the antioxidant anthocyanin, which is the reason for the purple tint, but they also contain a variety of other antioxidants.
Potatoes provide a good variety of nutrients. They are an excellent source of vitamin C, a good source of potassium and fiber. Potatoes are versatile, they come in a variety of shapes, sizes and even colors.
Pumpkin is full of fiber, which can help keep you full throughout the day, and vitamin A, which helps with vision. Autumn is the time of year when everyone is ordering pumpkin spice lattes, which are often high in calories and fat and contain no fiber. Instead you might try a pumpkin cheesecake smoothie or pumpkin bread to get your pumpkin fix.
Sweet potatoes are rich in fiber, vitamin A, and vitamin C. Vitamin C plays a role in tissue repair and growth. For an easy snack, try sweet potato crisps. They are a great alternative to regular fries.
Obviously, there are a lot more vegetables than just these few. If your favorite vegetable is not listed here, or you would like to learn about some new vegetables, visit Produce for Better Health.
About Connie – Connie is a Registered Dietitian with extensive experience communicating in the food and nutrition space. Taking the science of food and nutrition and translating it to simple messages, new products, or exciting menus is her expertise. Making nutrition messages clear, accurate, and engaging aids all consumers.