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Sticking with Seasonal Foods: Fall

Get with the times! The seasonal times, that is! Eating seasonal foods is cheaper, healthier, and better for the environment! Learn how to eat in fall!

When the leaves start to fall, and it starts to get chilly out, you will be able to purchase a range of produce with different flavors and textures. Besides pumpkin, apples, and figs get to know what else is in season during the fall.

Knowing when fruits and vegetables are in season is beneficial for many reasons such as being cheaper, fresher, and having more nutrients. Think about it: Foods that are in season won’t have to travel far and wide from countries around the world to get to you. They will be harvested closer to when they are at their peak instead of before. Furthermore, buying seasonal foods reduces our carbon footprint. They are better for the environment as they don’t have to be transported from another country.

Did you know that by eating seasonal foods you would most likely consume a wider variety of foods? If you change up what you eat according to what is in season, you won’t be eating the same fruits and vegetables day in and day out.

Try checking out your local farmers’ market to find fruits and vegetables that are in season in your area. If you prefer to shop at a grocery store, be aware of what is in season during that time before you go shopping.

Remember that what is in season will vary depending on what part of the world you live in. This is based on North America.

1. Cruciferous vegetables

The whole cruciferous vegetable family that includes cauliflower, broccoli, Brussels sprouts and similar vegetables are in season in the fall. These vegetables are high in vitamin C, soluble fiber, and contain compounds known as glucosinolates, which may help fight against cancer. The cooler the weather when they’re harvested, the sweeter they tend to taste. They make an amazing side dish when steamed or roasted.

2. Pears

Many people are unaware that there are five major varieties of pears as there is one favorite variety, Bartlett stands out from the rest. It is yellow when ripe, bell-shaped, sweet and soft. The other four varieties to try out during the fall season, Anjou, Bosc, and Flemish Beauty. Pears are a good source of soluble fiber that lowers bad cholesterol (LDL) and is a source of vitamin C, potassium and folacin.

3. Sweet potatoes

Sweet potatoes are the sweetest during the fall season. Yams, somewhat different from sweet potatoes are native to Asia and Africa. These aren’t any old potatoes; sweet potatoes are extremely rich in beta-carotene which an antioxidant that converts to Vitamin A, as well as fiber in the skin. Select sweet potatoes that have no bruising or blemishes and have an unwrinkled skin.

4. Asian vegetables

There are plenty of Asian vegetables such as bok choy, napa cabbage, Chinese spinach and Chinese broccoli. These vegetables are good sources of vitamin A, vitamin C, and potassium and are available June until November. A great idea is to make a delicious and nutritious coleslaw made from grated napa cabbage with a tamari based Asian dressing.

5. Leeks

Leeks are in season August through February. Leeks are similar to green onions, but they are larger in size and are milder and sweeter in taste. They can be added to many different cooked recipes such as soups and stir-frys. Leeks are an excellent source of Vitamin C, iron and fiber. Look for leeks that don’t have any blemishes and the leaves are bright green.

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