Try fall foods to boost health

"Autumn is a second spring when every leaf is a flower" - Albert Camus.

Seasonality in nature has its reasons, but we can't ignore them either. We need to use it. How? Simply - add more seasonal products to your diet, especially those of local origin.

Autumn is pumpkins, apples, sweet potatoes, butternut squash, pears, cranberries, brussels sprouts, maple syrup, chestnuts, pecans, acorn squash, grapes, kale, figs, cinnamon.

Seasonal fruits and vegetables are harvested at their prime. When eaten in season, they are fresher and contain higher levels of vitamins, minerals, and antioxidants. For example, pumpkins are rich in beta-carotene, which supports immune function and eye health, especially in the fall when our bodies need more vitamin A as we prepare for cooler weather.

Many fall foods, such as butternut squash, sweet potatoes, and Brussels sprouts, are fiber-rich. Fiber supports digestion, improves gut health, and helps regulate blood sugar levels - critical for sustained energy, especially during the colder months when we feel sluggish.

Foods like cranberries, kale, and apples contain vitamin C and other antioxidants that strengthen the immune system. As we enter flu season, it's essential to boost our immune defense, and seasonal fall foods are nature's way of helping us prepare.  

Consuming seasonal foods aligns with your body's natural rhythm and seasonal needs.

Seasonal foods typically taste better because they are harvested at peak ripeness. They are also often more affordable since the crop is abundant, meaning you get high-quality produce for less. For instance, fresh fall apples or pumpkins are more flavorful and less expensive than when out of season.

Today, we'll focus on pumpkin.

While you might think of it as a vegetable, the pumpkin is a berry that's known as much for its place in the kitchen as on your front porch. There are two distinct species of pumpkin. The first has been bred for size, structure and color to enhance your fall decor. The second is bred for consistency, flavor and texture of the meat. Pumpkins bred for flavor are tan or buckskin color on the outside with bright orange flesh on the inside.

You may be surprised to learn that nearly every part of the pumpkin plant, including the leaves and flowers, is edible. Squash blossoms, for instance, are large, edible blooms that lend interesting flavor and elegance to many dishes.

Dried pumpkin seeds, also called pepitas, are high in healthy fats and rich in omega-3 fats, zinc, calcium, iron and an array of phytochemicals. After being dried and shelled, the seeds have just 180 calories in one-fourth cup and are packed with manganese, phosphorus, copper and magnesium. Pumpkin seeds have a special superpower: They protect your kidneys by reducing the risk of calcium-oxalate crystal formation, better known as kidney stones.

To roast pumpkin seeds, wash them thoroughly in cold water after extracting them from the pithy core of the pumpkin. Spread them on a baking sheet in a single layer and bake at 225 degrees F for about 45 minutes, stirring occasionally. Adding a sprinkle or two of natural salt helps bring out their nutty flavor.

The meat of the pumpkin contains only 49 calories in 1 cup of cooked mashed flesh. Besides being incredibly rich in vitamin A, with 245 percent of the recommended dietary allowance (RDA), that same amount of pumpkin, cooked, contains 19 percent of the RDA in vitamin C and 16 percent of the RDA in potassium, as well as riboflavin, copper and manganese. The rich orange indicates the high level of beta-carotene and antioxidants your body uses to neutralize free radicals. 

The high levels of vitamins A and C positively impact your immune system. It is a major source of lutein and zeaxanthin, linked to healthy eyesight. The high levels of potassium, vitamin C, and fiber are all associated with cardiovascular benefits.

Beta-carotene, vitamin A, and vitamin C contribute to healthy skin, collagen production, and protection against sun damage.

Pumpkin meat is also rich in Vitamin K, Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium.

In a one-cup serving, pumpkins provide 11 percent of the fiber you need daily to keep your system running smoothly.

I highly recommend my nutritionist wife's favorite fall recipe. Our family loves it.

This pie has lots of filling. Please like ❤️ and save the recipe. We love it when there's little dough and lots of filling. We prefer it not to be too sweet or fatty. We also like to use accessible ingredients and feel light after eating. This isn't a fancy cake but an everyday pie.

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S. We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.