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Healthy Recipes Using Fall Produce

Oct 7, 2021 | Nutrition & Dining | 0 comments

As we enter fall, there is an abundance of in-season vegetables and fruits perfect for creating delicious meals. But delicious doesn’t have to mean unhealthy. Aging means your metabolism slows down, and you require more nutrients like calcium, vitamin D, and fiber. Many diseases that seniors suffer, such as diabetes, osteoporosis, and cancers of the prostate, colon, and pancreas, result from poor diet.

Choosing healthy foods and beverages with nutrients and health benefits is important for your health as you age. Luckily, many fall fruits and vegetables are full of health perks:

  • Blueberries are full of fiber, which can relieve constipation, help maintain a healthy weight, and lower your odds of developing certain cancers, according to the Mayo Clinic. One cup of blueberries per day can reduce your risk of heart disease. Blueberries can be used to make a sauce to pair with turkey or pork or to simply make delicious muffins.
  • Apples contain fiber and vitamin C and lower your risk for heart disease and type 2 diabetes. Apples also contain flavonoids, which could potentially lower the risk of developing Alzheimer’s disease. This diverse fruit can be used in countless ways—dipped in peanut butter, added to salads or oatmeal, or made into applesauce.
  • Pears are rich in fiber, vitamin C, and potassium, which regulate the heart and keep muscles and nerves healthy. Pears can be used to add sweetness to salads, cocktails, and water. They’re also delicious baked with cinnamon.
  • Cranberries are a heart-healthy food that can potentially improve blood pressure and cholesterol. They contain fiber and vitamin C and are great to add to pancakes or oatmeal. You can also add cranberries to brown rice for a sweet side.
  • Winter squash includes spaghetti squash, acorn squash, and butternut squash. Winter squash is loaded with magnesium, potassium, fiber, and vitamin A, which benefit eye health. Winter squash can be roasted, grilled, steamed, or mashed.
  • Leeks are a great source of antioxidants, which can help prevent eye disease and heart disease. Leeks may also lower your risk of colorectal cancer. Leeks can be used wherever onions are typically used—in stir-fries, soups, pastas, and more.
  • Brussels sprouts are full of fiber and antioxidants. They can be roasted or steamed and still keep their nutritional value for a delicious side or topping to salads.
  • Sweet potatoes contain fiber, vitamin A, and vitamin C. You can toss sweet potatoes in olive oil and garlic and roast them in the oven or make sweet potato fries as a healthier alternative to traditional French fries.
  • Broccoli is rich in fiber, vitamin C, and vitamin K, which help keep bones healthy. Broccoli also contains a cancer-fighting compound called sulforaphane. It can be used in many ways, including a base for soup, added to stir-fries, or a roasted side with meals.

Whichever fall fruits or vegetables you decide to use in your daily meals, you can take comfort in knowing these produce picks offer more than just delectable flavors.

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