Written by: Pranavi Kondam Edited by: Kevin Nhan
If you could only eat one food for the rest of your life, what would it be?
Despite the sheer number of times I have been asked this question, I can never seem to pick just one meal. There’s simply too many options to choose from and too many factors to consider. Should I choose something savory or sweet? Would it be better to choose something healthy or a treat?
However, if you were to ask me what season has the best food, fall would be one of the strongest contenders. While I miss the many sweet seasonal fruits available in the summer, the return of autumn means the arrival of lots of new produce! From pumpkins and sweet potatoes to cranberries, and pears there’s so much at our local farmers markets and grocery stores. Here are a couple of things you should consider adding to the grocery list this season!
Pigmented Pumpkins
Pumpkins and fall are a great combination. Would it even be Halloween without the reappearance of jack-o'-lanterns or pumpkin spice everything? Not only are pumpkins delicious in pies, soups, or muffins, they are also packed with nutrients!
Unlike a lot of other plants that are green, pumpkins are orange because of a pigment (something that gives color to a plant) called beta-carotene. Beta-carotene is an important source of vitamin A, which keeps your eyes, skin, and immune system healthy.
Spaghetti or Squash
Just like pumpkin, this vegetable is also orange, which means it will also provide you with nutrients to help curb getting sick! It is also packed with fiber, an important addition to any diet. Fiber is useful for many bodily functions, like keeping your heart healthy, decreasing cholesterol and preventing diabetes.
Spaghetti squash can be a great replacement for pasta in your favorite spaghetti dishes. Whether you like your pasta with pesto or marinara sauce, using spaghetti squash is a fun way to add both veggies and creativity to your usual recipes.
C for Cranberries
Cranberry sauce is a popular item on a typical Thanksgiving dinner menu but there’s no reason to limit your cranberry intake to only one day of the year. Cranberries are a great source of vitamin C, which your body needs to repair tissues and for creating new cells. If you’re not a fan of their naturally tart and sour flavor, try dried cranberries in trail mix or in salads!
Autumn Apples
While you can find apples year-round in the supermarket, apples are usually harvested during fall. Like other fruits mentioned above, they provide fiber and vitamin C, but also something called antioxidants. Antioxidants are nutrients that are found in the foods you eat that can prevent your cells and DNA from getting damaged. Think of it like a super strong superhero protecting a bank from criminals!
While you might already be familiar with apple pie or sliced apples as a snack, other ways to eat apples are in smoothies, on top of oatmeal, or even applesauce.
If you’re looking for a new recipe that uses some of the things mentioned above, try this at home with the supervision of a parent or guardian!
Sweet Potato Salad (from Delish)
Ingredients
3 large sweet potatoes, peeled and cubed (about 2 lb.)
1 small red onion, thinly sliced into half moons
2 Tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
1/2 c. dried cranberries
1/2 c. crumbled feta
1/4 c. freshly chopped parsley
FOR THE DRESSING
2 Tbsp. apple cider vinegar
1 Tbsp. Dijon mustard
1 Tbsp. honey
1/2 tsp. ground cumin
1/4 tsp. ground paprika
1/4 c. extra-virgin olive oil
Instructions:
Step 1
Preheat the oven to 400°. On a large rimmed baking sheet, toss sweet potatoes and red onion in oil then season with salt and pepper.
Step 2
Distribute them evenly on a sheet in a single layer. Bake until tender, about 20 minutes. Let cool for 10 minutes then transfer to a large bowl.
Step 3
Meanwhile, make dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper.
Step 4
Toss sweet potatoes with dressing, cranberries, feta, and parsley. Serve warm or at room temperature.
References:
“Add antioxidants to your diet.” Mayo Clinic, 29 March 2024, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814. Accessed 8 November 2024.
“β-Carotene Is an Important Vitamin A Source for Humans.” PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC3139236/. Accessed 8 November 2024.
Gearhart, Larisa. “Health benefits of dietary fibers vary.” National Institutes of Health (NIH), 24 May 2022, https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary. Accessed 8 November 2024.
Miyashiro, Lauren. “Best Sweet Potato Salad Recipe - How To Make Sweet Potato Salad.” Delish, 26 June 2024, https://www.delish.com/cooking/recipe-ideas/a23362341/sweet-potato-salad-recipe/. Accessed 8 November 2024.
“Vitamin C - Health Professional Fact Sheet.” NIH Office of Dietary Supplements, 26 March 2021, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed 8 November 2024.
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