Here in New England, the leaves have been changing for a few weeks now; however, leaves aren’t the only things that change with the seasons. You can count on a few seasonal groceries that will help you stretch your budget while eating healthfully this autumn:
Apples – So maybe an apple a day won’t guarantee keeping the doctor away, but it will certainly give you a good start on your daily intake of vitamin C, antioxidants, and fiber. Make sure to wash them, but keep the skin on, because that’s where you’ll find all of the “good stuff.” Apples are available year-round, but fall is a great time to buy locally in New England.
Bell peppers – Bell peppers come in all sorts of fun colors – like the leaves on the trees at this time. They also come loaded with vitamin C. (One cup packs in 200% of your daily need).
Kale – Kale is one of those awesome dark, leafy greens. Among other things, kale is a good source of beta carotene, vitamin C, vitamin E, folate, calcium, and magnesium. Fall is a great time to experiment with kale in your cooking. Get it while it’s cheap! Along the same lines, brussels sprouts are in season. Best of luck if you try and get your family to eat these controversial (as far as taste buds are concerned) little devils.
Squash and Pumpkin – These large, popular fall fruits (!) are a great source of vitamin C, fiber, and potassium, as well as beta carotene, which helps prevent vitamin A deficiency. They make a great base for a soup.
Pecans – Looking for a healthy in-season source of fat? Pecans are a great pick. Name a vitamin or mineral, and you can probably find it in a pecan. They are also a decent source of protein, like most nuts. Perhaps you have an excuse to eat an extra slice of that pecan pie?
Pomegranate – Beneath the bitter, tough outer “skin” of a pomegranate, you’ll find hundreds of juicy, edible arils. Pomegranates are well known as being high in antioxidants. They are a bit of a nuisance to eat; they are bursting with flavor, but can also burst between your fingers, and stain your clothes or your countertops. I have found that an easy way to avoid pomegranate spray is to remove the arils while keeping the fruit submerged in water. The pieces of the rind and membrane will float to the top and the arils will float to the bottom as you peel it apart. Pour off the water when you’re done, and enjoy!
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