The transition from summer to fall is around the corner as kids head back to school, football starts up and the weather begins to cool off. Although we also lose the freshness of our favorite vegetables such as zucchinis, yellow squash, tomatoes and asparagus during this change, the arrival of fall brings its own array of savory vegetables that are fresh and local. Here are five options you can add to your menu that are full of nutrients and simple to prepare.
Sweet Potatoes (Yams)
Unlike French fries, sweet potatoes are not your fast food nemesis. This vegetable is high in fiber and rich in the antioxidant beta-carotene, which helps to increase vitamin A in the body. In fact, eating one cup of sweet potatoes will provide you with 100 percent of the daily recommended intake of vitamin A! They are also a good source of vitamins B5, B6 as well as the mineral copper. You can add them to a crock pot recipe or toss them in extra virgin olive oil and roast them in the oven until tender.
Brussels Sprouts
Broccoli, cauliflower and Brussels sprouts are all cruciferous vegetables. Cruciferous means “cross bearing” in Latin, and these vegetables all have four flowers that resemble a cross when bloomed. The lesser known Brussels sprouts are high in antioxidants, including vitamin C. A half cup serving of this vegetable provides half of the daily recommended intake of vitamin C, which helps to maintain a strong immune system. A serving also delivers 12 percent of the folate your body needs to function properly. Try steaming the sprouts until they are tender and mix them into your favorite salad. Steamed Brussels sprouts are also great with some olive oil and garlic as a side dish!
Kale
One cup of raw kale provides 134 percent of your daily vitamin C, 684 percent vitamin K and 204 percent of your vitamin A! Vitamin K is important because it helps support blood clotting in the body. One cup of kale also is an excellent source of manganese. There are many ways to prepare kale. The leafy green can be sautéed with onions, cooked in a soup, or eaten raw in a fresh salad.
Acorn Squash
Acorn squash is one of the many winter squash in season, and it is more nutrient dense than all the summer squash. Resembling a large acorn, this vegetable is jam-packed with vitamin A, niacin, thiamine, vitamin B-6 and vitamin C. It also is a good source of potassium and magnesium. You can prepare this vegetable by cutting it in half, scraping out the seeds, and roasting it for 35 minutes in the oven or until tender.
Radicchio
Like kale, radicchio is a leafy green, but this vegetable has some flare! The red leaves of this small cabbage like plant are unmistakable in the grocery store. Radicchio is an excellent source of vitamin K and copper. It also is a good source of vitamin E, vitamin C and folate. This vegetable is best served raw in your salad of choice. However, if you want to spice it up, radicchio can also be grilled or roasted for 12 minutes in the oven at 450 degrees Fahrenheit. You can finish the roasted radicchio with a drizzle of balsamic vinaigrette!
Remember to think fresh and local when shopping for vegetables. Mixing up your menu can add fun nutrient dense options the whole family can enjoy!
Food Label Terminology
Excellent Source – each serving must provide at least 20% of your daily needs for the nutrient listed
Good Source – each serving must provide 10-19% of the daily value for the nutrient listed