All the love goes to summer produce, but the fresh fall crop actually works harder for your body. Pound for pound, fall fruits and veggies tend to be richer in nutrients like fiber and immune-boosting vitamin C than hot-weather picks like tomatoes and watermelon. (You'd need to eat nine cups of diced watermelon to get the amount of fiber found in one medium pear.) Reason: The high water content of those summer stars dilutes their nutrient cargo. Sample every fresh taste fall offers up, but make these five superfoods your go-tos; they're high in disease-fighting antioxidants, low in calories, affordable, and fun to cook with. Happy harvest, and bon appétit.More
Just one cup of raw broccoli boasts off-the-chart levels of vitamin C (135% of your daily needs) and vitamin K (116%), which lowers your risk of type 2 diabetes. It's got cancer-fighting power, too: Compounds like sulforaphane in broccoli may help prevent cancers of the breast, lung, colon, and more, according to recent laboratory and animal studies published in journals such as the International Journal of Oncology.
Purchase tightly packed, deep-green heads with firm stalks. To keep broccoli at its peak flavor, wrap loosely in damp paper towels or a perforated plastic bag and store in the fridge for up to 5 days.
Good Eating Ideas
Make pesto: Combine 3 cups steamed broccoli, ¼ cup olive oil, ⅓ cup each walnuts and parmesan, 2 garlic cloves, and lemon juice in a food processor.
Sneak a cup of raw broccoli into a smoothie with 1 cup almond milk, a frozen banana, ½ cup berries, and a touch of honey.
Use the stalks. Peeled and thinly sliced, they taste just as good as the florets when you sauté them with garlic.
From classic butternut to deeply ridged acorn, there are dozens of types of winter squash. They're all low in calories (with less than half the amount in a sweet potato), and they offer vitamin C, potassium, and antioxidants known as carotenoids that may help lower your risk of breast cancer. Beta-carotene, a type of carotenoid that's especially abundant in butternut squash, is great for your skin and eye health, and immunity, too—just in time for cold season.
Yes, you can buy prepeeled, diced butternut squash at your grocery store. It's also very healthy and way more convenient. When stored in a cool, dry place, whole squash can last up to 3 months or longer.
Good Eating Ideas
Spruce up your morning oatmeal: Stir in ½ cup squash puree and top with chopped walnuts, dried cherries, and maple syrup.
Acorn squash halves are delicious roasted, then stuffed with sautéed kale and fresh cranberries or black beans and corn salsa.
Butternut even works raw. Peel it and then use a mandoline or a vegetable peeler to make long, thin ribbons. Yummy in salads!