Fall Superfoods

imagesIt’s Fall! Or is it?! It reached 100 degrees F today here in Southern California, but this too shall pass! My daughter and I are getting ready to visit my sister in Chicago (where real Fall is in full swing!) and I got a little nostalgic for the change of seasons…so while I wait for Fall to get here (hurry, please!) here’s a list of Fall’s 10 Superfoods and a great recipe to get those veggies in!

Fall’s 10 Superfoods:

  • Apples- Full of antioxidants and fiber
  • Brussel sprouts- Contain a high amount of vitamin K, folate and iron
  • Parsnips- Rich in potassium and fiber
  • Pears- Vitamin C and fiber galore!
  • Dates- Good source of fiber and potassium
  • Cauliflower- Great source of vitamin C and may have anti-cancer properties
  • Squash- Contains omega-3 fatty acids and vitamin A
  • Pumpkin- Rich in potassium, fiber and B vitamins
  • Sweet Potatoes- Has anti-inflammatory benefits, excellent source of vitamin A and iron
  • Pomegranates- High in antioxidants, vitamin C and folate


Butternut Squash, Carrot & Parsnip Hash (adapted from EatingWell.com)


1 teaspoon extra-virgin olive oil or coconut oil

3 cups peeled and cubed butternut squash, (about 1 pound)

Salt & freshly ground pepper, to taste

1 1/4 cups reduced-sodium vegetable broth, divided

1 tablespoon butter

2 cups diced carrots

2 cups diced parsnips

2 large leeks, trimmed (all but 2 inches of green removed), cleaned and chopped

Freshly grated parmesan cheese, to taste


1. Preheat oven to 350°F.

2. Heat oil in a shallow roasting pan on the stovetop over medium heat. Add squash, season with salt and pepper and toss gently. Add 1/2 cup broth and transfer the pan to the oven. Bake until squash is just tender, about 15 minutes; do not overcook.

3. Meanwhile, heat butter in a large nonstick skillet over medium heat. Add carrots, parsnips, salt and pepper to taste; cook until the vegetables are lightly browned, about 3 minutes. Add 1/2 cup broth, cover the pan and simmer until tender, about 10 minutes. Transfer to a dish and set aside.

4. Add leeks and the remaining 1/4 cup broth to the pan, season with salt and pepper, cover the pan and simmer until tender, about 10 minutes. Add the reserved squash, carrots and parsnips and toss gently. Taste and adjust seasonings, adding a grating of cheese. Simmer for an additional 3 to 4 minutes to warm through before serving.

Nutrition Bonus: Vitamin A (410% daily value), Vitamin C (65% dv), Folate & Potassium (22% dv), Magnesium (17% dv).

Enjoy Fall! (Hopefully it will get HERE very soon!)

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