Nutrition

Fall weather is (finally) here! The balloons are here, our mornings are crisp and cozy, and there is a good chance you are craving all the fall comfort foods and some hearty meals! Eating seasonally may seem like the basic, trendy thing to do— #pumpkineverything — but there are actually a lot of benefits to eating seasonally! 

Shifting your menu with the season allows for food choices that are fresher, more flavorful, and often more nutrient dense than foods that are out of season. Foods that are picked and eaten in season are harvested at the peak of their nutrient density. It also shakes up your typical menu items and can stimulate new ideas for recipes and weekly meal preps. Not only does this spike new interests in the kitchen, it also increase the diversity of your intake which is stellar for your microbiome.

What is in season right now?

Apples

Beets

Carrots

Cauliflower 

Citrus fruits

Green beans

Kale

Pumpkin

Winter Squash 

Sweet Potatoes 

Some notable nutrients in these seasonal treats are vitamin A and C. 

Vitamin A— This micronutrient star can be found in carrots, kale, sweet potatoes, pumpkin, and winter squash. It is vital for healthy vision, reproduction, cellular communication and immune function. 

Vitamin C — This micronutrient can be found in plenty in citrus fruits, cauliflower, sweet potatoes and parsnips. It is crucial for a strong immune system and plays a role in muscle damage repair (which we will all need after Autum Games) and skin vitality.  Specifically, Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. It is a powerful antioxidant and can even regenerate other antioxidants in the body including vitamin E!

Pumpkin Quinoa Chili 

1 diced onion and 3-4 garlic cloves sautéed in 2 tbsp avocado oil

2 cups pumpkin puree (make your own if you are feeling adventurous and looking for a super strong antioxidant punch) 

2 cans kidney beans

2 cans black beans

2 cups pureed fresh tomatoes (blend in a food processor) 

3 cups veggie broth 

2 diced zucchini 

1 cup quinoa 

2.5 Tbsp chili powder 

1 Tbsp cumin 

1 tsp chipotle

Salt and pepper to taste 

Seasonal Snack 

Schmer some goat cheese on any seasonal organic apple for a quick, delish snack! Goat cheese packs nearly 7g of protein per ounce. 

Roasted Root Veggie 

Grab any and all the root veggies you can! Dice them up into quarter sized pieces and roast for a delicious side to any meal. Here are some tips when roasting:


– Roasted at 425-450 degrees. 

  • Don’t overcrowd your pan to achieve a nice, even browning
  • Add 1 Tbsp broth for the last 5 minutes to keep veggies moist 
  • Rotate every 10-15 minutes 
  • Season with salt, pepper, and black garlic 

Cheers and happy (fall) eating!

Jess