FoodLifestyleVolume 13 Issue # 04

Fantastic foods for fall

  • Apples: Apples are satisfying eaten raw or baked into a delicious dish. The skin contains flavonoids which are full of antioxidants. An apple a day truly keeps the doctor away.


  • Pears: The sweet and juicy taste makes this fruit a good source of vitamin C and copper. Cooked pears can really bring out their fabulous flavour, so try them baked or poached.


  • Cauliflower:The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It’s wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. It contains compounds that may help to prevent cancer and phytonutrients may lower cholesterol. Cauliflower is an excellent source of vitamin C.


  • Pumpkin: Pumpkin can be used for more than just Halloween decoreand jack-o’-lanterns. Its rich in potassium, contains more than 20% of your daily recommended intake of fiber and is a good source of vitamin B. Its sweet taste and moist texture makes it ideal for pies, cakes, and even pudding.


  • Sweet potatoes:More nutritionally dense than their white-potato counterparts, try roasting them to maintain more vitamins than boiling them. Excellent source of vitamin A, good source of iron and had anti-inflammatory benefits. They’ll taste delicious with a sprinkle of lemon juice and Himalayan salt or chaat masala.


  • Turnips: These root vegetables are a great alternative to radishes and cabbage. The roots are a good source of vitamin C. Turnip leaves are an excellent source of vitamins A, K, and folate. To flavour these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients.


  • Pomegranate: This ripe seeded fruit is an antioxidant powerhouse, good source of vitamin C and folate. A UCLA study showed pomegranate juice has higher antioxidant levels than red wine and makes a great tangy base for marinades. The seeds can be tossed into vegetable or fruit salads to enhance the flavour and get a nice serving of antioxidants on the side.


  • Dates:This Middle Eastern favourite is low in fat, good source of fibre and potassium. It’s a very sweet chewy fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds.


  • Kiwi: Each kiwi has more vitamin C than an orange. It is a good source of potassium and copper. Use this sweet fruit to add a tropical flavour to your recipes. Its great mixed with vegetable or fruit salads and great to be added to strawberry smoothies or orange juice and can be combined with pineapple to make tangy chutney.


  • Grapefruit: Each grapefruit has more than 75% of your daily recommended intake of vitamin C. It is a good source of lycopene. It contains pectin, which has been shown to lower cholesterol. The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice first thing in the morning to jumpstart your metabolism and help in weightloss.


  • Tangerine: Tangerines are a good source of vitamin C and of beta-carotene.The small and sweet citrus fruits are positively refreshing for fall recipes. Popular flavour combos include almonds, dates, and honey. Mix the juice with oil, vinegar, salt, pepper and ginger for a to-die-for dressing.