Making Healthy Meals with Fall Produce

Making Healthy Meals with Fall Produce by North Carolina foodie blogger Adventures of Frugal Mom

When fall arrives, you know it is time to start eating all of your favorite comfort dishes. Unfortunately, that also sometimes means eating food and treats that aren’t the best for your health or your waistline. The following tips are going to help you use fall produce, like apples and pumpkin, in a way that is lower in fat and healthier for you. That way, you can enjoy your fall dishes while sticking to your health or weight loss goals and using seasonal fall produce.

Fall Fruits and Vegetables

Before I go into a series of posts on how to use fall produce for healthy dishes, it helps to first understand what fruits and vegetables are good for this season. While this is only a short list of what is available, these are high up on the list and are also very nutritious if you use them in the right meals. Consider adding some of these fruits and vegetables to your fall menu plan:

Pumpkin – This is definitely one of the most popular vegetables for the fall season. Not only are pumpkins used for carving for Halloween, but you see them used in Halloween and fall decorations, and of course in many of your dishes. Pumpkin isn’t just delicious and easy to use in various healthy recipes, but it contains a high amount of fiber, which helps with your digestion. It is also a good source of potassium and B vitamins. And have you ever tried roasted pumpkin seeds? 

Butternut Squash – Another popular vegetable to have in the fall is butternut squash. While all types of squash are fall vegetables, this does tend to be used in more recipes. Butternut squash is an excellent source of omega-3 fatty acids, especially if you are a vegetArian and don’t eat fish. You can also get a good amount of vitamin A by eating more butternut squash. I think out of all the vegetables that I have had in my life, squash in any form are my absolute favorite.

Apples – As far as fruit goes, apples are an excellent choice. They are sweet, but also low in fat and calories. Apples have a lot of dietary fiber and tons of antioxidants. They are also considered a heart-healthy fruit. And you know you loved those Apple Crumble Bars I posted awhile back.

Brussels sprouts – Brussels sprouts are a nutritious vegetable you should definitely try to incorporate into more of your vegetable-based dishes. It has a mild flavor and tastes best when used with different sauces. It is a good source of folic acid, vitamin K, and iron. I will totally admit that these are so an acquired taste. 

Pears – Another fruit to consider for the fall is the pear. Pears are delicious, sweet, and can be made in dozens of different ways. You will get lots of copper, vitamin C, and fiber from eating more pears. These are great with a little bit of dark chocolate on them. Your kids will think they are getting a treat.

Cauliflower – Cauliflower is not only nutrition and low-fat on its own, but due to its mild and nutty flavor and versatile texture, it is often used to replace regular rice, mashed potatoes, and other ingredients. This really helps to reduce fat and calories in some of your favorite foods.

Some other healthy fall produce to consider having include dates, grapefruit, turnips, parsnips, sweet potatoes, tangerines, and pomegranates. You find a lot of these at your local farmer’s market.

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