Falling for Fall Fruits and Vegetables

As we move into the fall season with its beautiful colors, we are reminded also of the vibrant colors in our fall fruits and vegetables that are packed with vital nutrients, preparing us for the colder weather ahead. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from broccoli, pumpkins, and sweet potatoes to apples, grapes, and pomegranates.

According to a recent survey by the Centers for Disease Control and Prevention, Americans do not eat enough fruits and vegetables. Three of every four Americans are failing to eat vegetables at least three times daily, and two out of every three are failing to eat two fruits daily. According to the government health guidelines, the majority of people should be eating at least 2.5 to 3 cups of vegetables daily and 2 cups of fruit a day. What a wonderful time of year to challenge yourself to increase these nutrient dense rich foods!

To get the best of what fall has to offer, be aware of what is in season around you. Also, do not
be afraid to try something new such as leeks, brussel sprouts or figs. Also, fruits such as
cranberries, apples, and kiwis are not only tasty but are also rich in essential vitamins, minerals and antioxidants such as vitamin C, potassium, quercetin and flavanoids. Antioxidants boost
immunity, slow aging, and may help fight cancer.

For the fall veggies, the cruciferous family which includes cabbage, rutabaga, and cauliflower, offer a compound known as glucosinolates, which also may have cancer- fighting abilities. And what about the pumpkin with its typically vibrant orange color. Pumpkins are extremely rich in vital anti-oxidants and vitamins. This simple low cost backyard vegetable has minimal calories yet packed with vitamin A and flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. Health benefits would include promoting good eyesight, increased dietary fiber, and an improved immune function to name a few. Don’t forget to eat the pumpkin seeds which are a good source of alpha-linolenic acid, an omega-3 fatty acid that may help those with inflammation, heart disease, high blood pressure, or high cholesterol.

Fall is a bountiful time of year. So let’s get on board to healthy eating and enjoy a variety of fall fruits and vegetables. Here is a fun fall recipe using pumpkin and apples!

Pumpkin Apple Pancakes with Apple Cinnamon Syrup
Yield: 10 pancakes

For the pancakes:

• 1 cup pumpkin puree
• 1 apple, peeled and cut in very small pieces
• 1 1/3 cup organic flour (can use wheat, but also oat, millet, or rice for gluten allergies)
• 2 teaspoons baking powder
• 1/2-1 teaspoon cinnamon
• 1/2 teaspoon ground cloves (optional)
• 1/2 teaspoon pumpkin pie spices
• pinch salt
• 1 cup organic milk (can use a non dairy choice such as almond, coconut, or rice)
• 2 tablespoons maple syrup, honey, or agave syrup (can use stevia or xylitol equivalent)
• 1/2 teaspoon vanilla

For the syrup:

• 1 cup apple cider or apple juice preferably organic
• 1 tablespoon organic sugar (or agave, honey or stevia/xylitol equivalent)
• 1 teaspoon cinnamon powder
• 2-3 sticks cinnamon bark

Directions:

1. In a large bowl, place the flour, baking powder, spices and salt.
 In a second bowl, place the pureed pumpkin, the sweetener, vanilla, and milk.
2. Peel the apple and cut it in small pieces directly into the pumpkin milk mixture.
3. Meanwhile, place the ingredients for the syrup in a small sauce pan and cook down until it has the consistency of syrup.
4. When ready to make the pancakes, pour the pumpkin-apple mixture into the bowl with the dry ingredients and mix well with a spoon. 
Heat a frying pan or griddle and spray with a bit of oil.
 When the pan is hot pour a spoonful of batter for each pancake.
 When bubbles appear on the top, it is ready to flip.
 Serve with the cinnamon apple syrup, maple syrup, honey or sprinkled stevia or xylitol.

Top 10 Summer Fruits and Veggies

Summer is in full swing and with the hot weather comes delicious fruits and vegetables! We have an abundance of fresh, local harvest here in Tennessee. You can get these foods directly from local farms or from the farmer’s market. When preparing your fruits and vegetables, you can be creative while keeping it simple. Here are my top 10 ideas on how to enjoy the wonderful flavors of summer:

1. Blueberries: best when eaten fresh or on top of salads and oatmeal
2. Zucchini: cut in strips, season, cover lightly with oil and bake for fries
3. Tomato: what can you not do with tomato?
4. Eggplant: slice lengthwise in ½ inch strips, season and grill. Top with sautéed tomato
5. Green beans: sauté in oil, water, onion and seasonings
6. Cucumber: slice and place in a pitcher of water…very refreshing!
7. Bell peppers: stuff with beef, rice and tomato
8. Peaches: peach salsa with tomato, onion, bell pepper, jalapeno, cilantro and lemon juice
9. Squash: slice, steam, season and mash
10. Okra: sauté with tomato

Visit a farmers market for fresh, local produce!

 

Peaches: A Sweet Approach to Weightloss

Nibble on This!

by Carolyn Burris  Ah-choo! It’s winter, it’s cold…it’s time for soup! January is National Soup Month! While soup may not be able to cure the common cold or the flu, it can certainly help. Let the warmth of soup soothe you while providing important nourishment to your body. Scientists have discovered that eating soup can loosen mucus, help relieve congestion and act as an anti-inflammatory. Soup also helps keep your body hydrated and gives your body the calories to produce the energy to fight off viruses. Try this hearty Italian soup to stay warm and healthy this season. Minestrone Soup  Ingredients : 1 tablespoon extra-virgin olive oil 1/2 cup chopped onion 1/3 cup chopped celery 1 carrot, diced 1 garlic clove, minced 4 cups fat-free, unsalted chicken broth 2 large tomatoes, seeded and chopped 1/2 cup chopped spinach 16 ounces of chickpeas or red kidney beans 1/2 cup uncooked small whole grain shell pasta 1 small zucchini, diced 2 tablespoons fresh basil, chopped Preparation: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately. This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at www.seasonswellness.com. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) and schedule an appointment.  Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons after nine years as a stay-at-home mom to her two children. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.