HEART HEALTHY HARVEST FOR FALL

 

A Heart-Healthy Fall Harvest Although summer offers the biggest variety of in-season fruits and vegetables, October’s cooler weather brings an autumn harvest that is as diverse as it is delicious. Fall produce is perfect for satisfying our natural cravings for heartier fare, while still eating a heart-healthy diet rich in fruits and vegetables. Research shows that following a more plant-based diet can significantly reduce your risk for heart disease, so the more quality, in-season produce you can incorporate into your diet, the better.   What Is In-Season? There is an abundance of produce available in fall that works with all methods of cooking. Whether you’re grilling, roasting or slow-cooking your favorite dishes or going raw with salads and smoothies, there is plenty to choose from to keep your taste buds happy. Some of the fruits and vegetables you will find in the fresh produce section during fall include:

Apples                                      

Arugula                                     

Beets                                        

Broccoli                                    

Brussels Sprouts 

Cabbage  

Carrots  

Cauliflower                               

Celery  

Collard Greens                        
Cranberries   

Figs  

Garlic 

Grapes 

Green Beans  

Kale  

Mushrooms 

Onions 

Parsnips 

Pears

Pomegranates 

Potatoes 

Pumpkins 

Radishes 

Squash 

Spinach 

Sweet Potatoes  

Swiss Chard 

Turnips 

Zucchini

Our Favorite Fall Recipes Hearty fare doesn’t have to be unhealthy when you choose recipes packed with fresh fruit and vegetables. From soup to dessert, there are loads of plant-based recipes to try either on their own or served with lean protein and/or whole-grains. Here are some of our favorite fall cooking ideas:   

 Soups:

Roasted Butternut Squash 

Potato & Leek Creamy 

Tomato-Basil Sweet 

Potato & Chickpea 

Roasted Pumpkin Minestrone

  Main Meals & Sides:

One-Pan Roasted Root Vegetables Pumpkin Chili Roasted Butternut Squash Salad Hearty Vegetable Stew Balsamic Roasted Beets Roasted Vegetable Lasagna

  Desserts/Sweets:

Apple Pie-Oatmeal Cookies 

Sticky Cinnamon Figs 

Apple-Cranberry Crisp 

Citrus Poached Pears

  When you choose in-season fruits and vegetables to pair with lean proteins, fats and grains, healthy eating doesn’t have to be expensive or time-consuming. A little food prep on the weekend can have you set for the week. Making use of a slow cooker or instant cooker can also make for easy weeknight meals that are nutritious and delicious.