FALL IN A PLATE
Fall is one of our favorite seasons here in New-England. Chances are your most mundane route to work is transformed into amazing display of colors and vibrancy. Apple picking, crisp fall air, snuggly blankets, boots and finally pumpkin spiced coffee! But are you including enough of the fall colors on to your plates? The US Department of Agriculture(USDA) which puts forward the Dietary Guidelines for Americans recommends that half of your plate should be filled with fruits and vegetables. ₁ The more colorful your plate looks, the better. Besides eating seasonal foods ensures that you get the best tasting, healthiest food available.
TOP THREE REASONS TO INCLUDE COLORS OF FALL IN YOUR DIET:
#1: ORANGE/YELLOW: Pumpkins are rich in an important antioxidant β- cryptoxanthin, which can reduce risk of some forms of cancer. β-cryptoxanthin is converted in the body to Vitamin A .Vitamin A can help skin repair itself. Now that’s an advantage every woman wants! New research is finding that β-crytoxanthin may be a better source of Vitamin A due to its greater bioavailability. ₂ Do not forget the pumpkin seeds-these are good sources of zinc and Vit. E.
#2 RED: Research from the Harvard School of Public Health (2013) found that people who ate at least two servings of whole fruit—particularly apples (blueberries and grapes count too)—per week reduced their risk of type-2 diabetes by as much as 23% compared to those who ate just one serving a month.This advantage does not extent to fruit juices though! This is what dietitians have been advocating for years!
#3 GREEN: Pears are a good source of dietary fiber and Vit C. Interestingly, a study done in 2008 found that women with the highest intake of total flavonols/flavones and total catechins (the kind of antioxidants found in pears) experienced a significantly lower increase in Body Mass Index (BMI). In simple terms -this may help women with maintaining their weight!⁴
RD’s Verdict : GO for Fall Colors!
Repeat after us -pumpkins and squash are not just for the porch! Incorporate these gorgeous fall colors onto your plate and get a healthy dose of anti-oxidants while keeping the calories down.
Newbies: If you are someone who would prefer to keep it simple –
Fruit kebobs: Does anyone agree with us when we say that food seems to taste better when on skewers. Try this recipe suggested by AnaJ930 at your next party or just for dessert. Also a great way to get kids involved and help out !
Busy bees: If you are someone who is on- the- go and hard-pressed for time, try something drinkable and easy to take along.
Try Cinnapear Smoothie – How about some spice in that smoothie?!
Sarah -May cleverly combines a touch of cinnamon and pears for this fulfilling breakfast shake.
Cruisers: For those who enjoy cooking and experimenting with food, here is a hearty soup that will warm up any wintery night. It never fails to kindle memories of the blue skies and beaches of Jamaica as we get our load of anti-oxidants.
Jamaican pumpkin soup: Blanche Knake shares this yummy recipe on pinterest. Scotch Bonnet offers just the right amount of Kick!
Spaghetti Squash: A great alternative to pasta. Can’t wait to try out this method by Emma on www.thekitchn.com
Trend setters: For those who take pleasure in challenging your palate-these ideas could offer a refreshing break from the usual rut. Adventure awaits!
If you have not tried Roasted Spiralized Butternut Squash Noodles- you must. Gina shares this awesome method on her website skinnytaste.com
What about those pumpkin seeds- don’t toss them! Popsugar food shows you three simple ways to add some crunch to your munch. You can always regulate the amount of salt and fat used to make it healthy.
Remember change is not easy. It takes at least 21 days for a new habit to take shape. Try to include more fall colors onto your plate and increase the amount of anti-oxidants you take in -naturally! Click on the yellow highlights above to get a link to the recipes. Check out our calendar for new ideas and inspiration each day. How are you rethinking the pumpkin in the porch? If you have an interesting tip, please share in the comment section. We love hearing from you! Until next time.
Nourish. Transform. Inspire.
Mer & Meena
(PS: please read our disclaimer before using our tips and ideas)
References:
1. https://www.choosemyplate.gov/MyPlate
2. Burri BJ et al. Beta-cryptoxanthin- and alpha-carotene-rich foods have greater apparent bioavailability than beta-carotene-rich foods in Western diets. Br J Nutr 2011;105:212–9
3. Wedick NM, Pan A, Cassidy A, Rimm EB, Sampson L, Rosner B, Willett W, Hu FB, Sun Q*, van Dam RM*. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Am J Clin Nutr. 2012;95:925-33
4. Hughes LA et al. Higher dietary flavone, flavonol, and catechin intakes are associated with less of an increase in BMI over time in women: a longitudinal analysis from the Netherlands Cohort Study. Am J Clin Nutr. 2008 Nov;88(5):1341-52.
