Seasonal Fall and Winter Foods

Ways to Stay Healthy this Fall and Winter

Eating locally and seasonally is the best way to save money, support your community, and to be environmentally friendly. I am not an expert when it comes to what is in season so I definitely have to do my research! For example did you know that Tangerines are a Fall and Winter fruit! CRAZY hahaha So I have done some research to figure out what is best this Fall and Winter to stretch our budget!

Sweet Potatoes:

- 377% of your daily dose of vitamin A per cup!!
- High in potassium and fiber
- Due to the high amounts of sugar, your calories per serving are high so consider this more a starch than a vegetable. This will be one of your main parts of your meal so pair it with lots of vegetables!
- I love making stuffed baked sweet potatoes! So filling and delicious, you can make it different every time depending on the vegetables you have in the house. Feel free to top with some low fat cheese or some nonfat Greek yogurt (a great sour cream substitute).
- Nutrition Facts: (1 cup, raw) 114 calories, 0.1g fat, 26.8g carbohydrates, 4g fiber, 2.1g protein

Squash:

- Low in fat

- High in vitamin A and C which helps increase your bodies metabolic function and ward of chronic illnesses

- Acorn Squash and Spaghetti Squash are lower in sugar levels than Butternut Squash so keep that in mind when making healthy decisions or watching your caloric intake
- Check out this recipe for a Risotto Style Acorn Squash
- Nutrition Facts: Acorn squash (1 cup, raw): 56 calories, 0.1g fat, 14.6g carbohydrates, 2.1g fiber, 1.1g protein. Butternut squash (1 cup, raw): 63 calories, 0.1g fat, 16.4g carbohydrates, 2.8g fiber, 1.4g protein

Pumpkin:

- TONS of vitamins and minerals including iron, magnesium, niacin, potassium, vitamin A, and vitamin C

- This is a nutritional POWERHOUSE vegetable

- Similar to the butternut squash, pumpkins are high in sugar and therefore are high in sugar

- There are ENDLESS ways to use pumpkin. I mean C'MON you've seen the grocery store shelves; from pumpkin shea butter to pumpkin protein bars, to pumpkin cheese, to pumpkin chips and MORE! 

- Nutritional Facts: (1 cup, raw): 30 calories, 0.1g fat (0.1g saturated), 7.5g carbohydrates, 0.6g fiber, 1.2g protein

Apple:

- High in vitamin C and dietary fiber

- I love apples because they are an easy way to fill up with little calories! A great energy booster or something to keep you full. Take it with you on the go.

- If you have a sweet tooth try out these yummy peanut butter apple sandwiches with some dark chocolate. 

- Nutritional Facts: (1 medium apple) 72 calories, 0.2g fat, 19.1g carbohydrates, 3.3g fiber, 0.4g protein

Mushrooms:

- Mushrooms are high in Vitamin C, iron, potassium and zinc

- NO cholesterol and LOW levels of sodium, awesome!

- Mushrooms also pack a load of protein for a vegetable. 

- Try out my stuffed portobello mushroom recipe, if you like pizza you will love this!

- Nutritional Facts: (1 cup, raw) 15 calories, 0.2g fat, 2.3g carbohydrates, 0.7g fiber, 2.2g protein

Figs: 

- I love to add figs to my yogurt bowl or atop my salads. Some figs are sweeter than others so each one will have a different flavor.

- Soluble fiber found in figs help to reduce blood cholesterol 

- Filled with Potassium, Omega 3, and Omega 6 which help reduce high blood pressure

- But don't eat too many!! Figs help with regularity <3 hahahah

- Nutritional Facts: (1 fig, medium) 37 calories, 0.2g fat, 9.6g carbohydrates, 1.5g fiber, 0.4g protein

Pears:

-  Pears are a great alternative to apples when you are bored of your go to fruit!

- High in fiber and vitamin C, in fact they have 12% of your daily recommended intake

- Treat these as a sweet snack, add to a salad, or a dessert because they are filled with sugar

- Nutritional Facts: (1 pear, medium) 96 calories, 0.2g fat, 25.7g carbohydrates, 5.1g fiber, 0.6g protein

Cauliflower:

- This is a great alternative to broccoli or potatoes. My stepmom, Candy, used to always mix cauliflower into our mashed potatoes to add more vitamins and nutrients to our meals.
- BURSTING with Vitamins B6, and C and potassium

- Low in calories and high in fiber! Eat up people!

- Try out my Cauliflowered Crusted Pizza!! SO DANK! I am addicted to pizza and this is a great way to still get all of the deliciousness but to cut back on the carbs from the dough.

- Nutritional Facts: (1 cup) 25 calories, 0.1g fat, 5.3g carbohydrates, 2.5g fiber, 2g protein

Beets:

- High in fiber, potassium, iron, and Vitamin C 

- Throw in some beets to sweeten and color up your salad OR roast them as a side dish.

- Try out this delicious and simple recipe for roasted beets, easy and scrumptious!

- Nutritional Facts: (1 beet, raw) 35 calories, 0.1g fat, 7.8g carbohydrates, 2.3g fiber, 1.3g protein

Carrots:

- 428% of your daily dose of Vitamin A in 1 CUP!! WOW

- Tons of Vitamin C and B6, thiamin, potassium, and fiber.

- My boyfriend also claims that he did a little research saying if you drink enough carrot juice it will help you look naturally tanner!! hahah We shall see :) 

- Nutritional Facts: (1 cup, chopped) 52 calories, 0.3g fat, 12.3g carbohydrates, 3.6g fiber, 1.2g protein

Cabbage:

- Cabbage is so versatile and should be used in more than just lame mayo filled coleslaw!

- High in Vitamin C and B6, with a good amount of potassium, magnesium, thiamin, and dietary fiber while being low in calories. 

- Try out this recipe for my Asian Cabbage Salad, delicious and healthy! This was a recipe I ate during my CLEANSE and it was amazing! It is a great way to mix up your day to day salads.

- Nutritional Facts: (1 cup, raw) 22 calories, 0.1g fat, 5.2g carbohydrates, 2.2g fiber, 1.1g protein

Potatoes:

- So I have always been mislead to believe that potatoes are not very nutritious, I don't know why I thought this but I did! I can see how a loaded baked potato, or potato skins, or french fries can not be healthy; but the potato itself is so good for you!

- If you eat the skin and the entire potato, 1 potato covers 32% of your daily fiber needs.

- Potatoes also boast Vitamin C and B6 and potassium! 

- Nutritional Facts: (1 potato, large) 284 calories, 0.3g fat (0.1 saturated), 64.5 carbohydrates, 8.1g fiber, 7.5g protein

Winter Citrus Fruit:

- These delicious little fruits are great to fight off a cold or boost your immune system!

- Filled with Vitamin C and fiber, fruits like oranges, tangerines, blood oranges, and clementines are actually a Fall and Winter fruit! 

- Throw in some citrus into your salad with a thai peanut dressing, OR throw some ice and greek yogurt in a blender with your tangerine and make a sorbet! 

- Nutritional Facts: (1 tangerine, medium) 50 calories, 0.5g fat, 3g fiber, 1g protein

and of course Broccoli:

- Most people don't enjoy broccoli, but if you really think about it, they are delicious you just probably aren't making them right! ;)

- This is a POWER veggie, you should learn to like it.

- Vitamins A, B6, and C, high in potassium, manganese, and dietary fiber.

- I am working on a post for my broccoli chips I made the other day, stay tuned! 

- Nutritional Facts: (1 cup, raw) 30 calories, 0.3g fat, 5.8g carbohydrates, 2.3g fiber, 2.5g protein

Try this Fall season to eat locally and seasonally so you not only help yourself, the community, but the environment too!! Learn to love healthy eats and this lifestyle will become enjoyable rather than a death sentence. 

Remember, if it doesn't challenge you, it doesn't change you! Message me if you want more help with nutrition, fitness, or motivation. 

We are in this together!

xoxo

Heally 

Information found at Fitness Magazine amongst other sources.