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Fall Foods Packed with Flavor and Health Benefits

Fall brings changing leaves, cooler weather, and the preparation for winter. It’s the perfect time for soups, stews, and root vegetables to make an appearance in the culinary world. At QuickRXRefills, we believe that what you put into your body can make a huge difference on your overall health, which is why we’ve compiled this list of fall foods that are not only tasty but advantageous to your health.

Squash: Butternut, acorn, and field pumpkin, are all delicious when cooked properly, but did you know that they’re also loaded with essential vitamins and nutrients? Squash is full of vitamin A, C, E, and B6, as well as niacin, calcium, iron, and potassium. With antioxidant and anti-inflammatory properties, squash offers a boost to your immune system, as well as protective properties during cold and flu season.

To incorporate squash into your daily diet, try substituting those heavy starchy mashed potatoes for a butternut squash puree. You can also dice acorn squash and add it to a stew for added flavor and texture.

Pears: Most people associate fruit with summer foods, but pears are a fall fruit. Like apples, they ripen between the late summer and early winter months, with some pears, like the Anjou, not becoming fully ripe until winter. Pears are sweet and high in fiber, making them an excellent addition to any dessert. They help lower LDL (bad cholesterol), making them a heart healthy staple in any fall diet.

Wondering what else you can use pears for aside from pies and jams? Try dicing thin sliced pear into a salad preparation for added crunch and sweetness. You can also dice pears into a holiday stuffing for added texture and a bit of whimsy.

Beets: Harvested through late summer and well into the late fall, beets are a staple in a variety of pickle and salad recipes. With a wide assortment of benefits, it’s no surprise that beets make the list of healthy fall foods to include in your diet this season. Full of vitamin C, magnesium, betaine, carotenoids, and iron, beets are used in the treatment of kidney disorders, piles, heart disease, constipation, and anemia.

Beets don’t have to be an addition to a meal, they can also stand alone as the main course. Looking for a new way to use beets in your fall recipes? Try your take on borscht. This classic beet soup is red in color, and loaded with flavor. Add cabbage for added texture and a double dose of dietary fiber.

Brussel Sprouts: They might look like mini cabbages, but Brussel sprouts are a vegetable all their own. Slightly bitter, and delicious in butter, Brussel sprouts provide plenty of vitamin K, iron, and folate.

While they can be diced and added to salads and slaws, they also go great as a side dish to any meat preparation. Sautee your Brussel sprouts in olive oil, pine nuts, parmesan cheese, and a dash of salt and pepper, for a side veg your family will come to love this fall season.

Cauliflower: Broccoli’s pale cousin, cauliflower has beneficial compounds which have been proven to help reduce the risk of certain types of cancer. Rich in fiber, phytonutrients, and vitamin C, cauliflower works well as a side veg, in a stir fry, or as part of a fall stew medley.

Trying to cut back on carbs this season? Cauliflower makes an excellent substitute for potatoes and rice. You can mash them with butter for a mashed potato substitute, or grate them and steam them for a rice substitute. All the flavor with less starch and fat.

Sweet Potatoes: It wouldn’t be fall without this sweet root vegetable. Orange in color, and smooth and creamy in texture when cooked, sweet potatoes are one of those rare vegetables which works well as both a savory or sweet application. Harvested from September to December, you can expect a boost in vitamin A and iron from this rich veg.

Bake sweet potatoes in a pie, create a harvest sweet potato casserole with melted marshmallow, or serve them mashed with plenty of butter and garlic on the side of a perfectly roasted turkey. No matter how you choose to use sweet potatoes this fall, you can be sure your family will be in for a treat. 

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