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SUPERFOODS FOR FALL : PART 2 650 650 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

…and we’re back with Superfoods part two! Last week we covered the ancient practice of Ayurveda, a sophisticated mind-body health system designed to transform and heal the body and mind by eating the six tastes of food; and how delicious and nutritious seasonal fruits can be! in “Superfoods for Fall : Part 1” This week I want to cover veggies — green, leafy and “rooty” veggies.

Veggies are tasty year round but nothing compares to the taste of fresh local produce that has been harvested for the right time and picked only after naturally ripening on the vine or tree. Most people can tell the difference between produce grown in season and out of season. When in season, the color is brighter and the flavors are bolder.

Eating seasonal and local superfoods, gives you the guarantee that the fruits and veggies are more nutrient dense because they didn’t have to travel all around the world, sprayed for preservation after being picked far too early. And it goes without saying that, for the same reasons, they are cheaper and a great way to save money!

Eating seasonally is also a great way to try new things, support local farmers and stimulate local economy. Superfoods currently in season are veggies like kale (a popular choice), sweet potato (a holiday favorite), fennel and brussels sprouts. How fun would it be to visit a local farmers market this weekend, pick up fresh local veggies, and bring them home to prepare a nice meal for you and your family all while being socially and economically conscious? Not only is it good for you, it’s good for the environment and the community. #shoplocal #supportlocal

So what should you buy this season?

Winter Squash
While technically a fruit, this veggie, Winter Squash is literally one of the cheapest veggie superfoods you will find on the market. It’s a popular choice for the fall and winter months so if you’re not big into veggies — this is a good one to break you in. It’s loaded with nutrients that will keep you healthy in winter months.


October is a perfectly good time to celebrate this seasonal superfood in honor of breast cancer awareness month. Cauliflower has shown to prevent hormone-driven cancers like breast, uterine and cervical cancer by boosting levels of estrogen; so ladies be sure to be proactive and prepare a few dishes containing roasted cauliflower.

Fennel is awesome — and basically calorie free — yet a serving contains just as much energy boosting potassium as a banana and helps the digestion process. If you are prone to upset stomach, sip fennel (it is sooo good) and you will notice a big difference. Fennel is technically a seed, yet delicious with a sweet almost licorice-y taste. Slice, bake it, or grill it this Fall to enjoy a new bold flavor. For breastfeeding moms, this is THE veggie to eat, it gives a sweet taste to your milk and it is a super powerful digestive aid for your baby.


Kale + Brussels Sprouts
Both Kale and Brussels Sprouts are Superfood Superstars! Kale has been at the top of the superfoods list a few years running. Not particularly the tastiest of greens but a jam packed powerhouse of antioxidants, Vitamin C, beta-carotene and kaempferol. And then you have Brussels sprouts with even higher levels of glucosinolates than Kale and well known cancer-fighting powers as well. Brussel sprouts are also a good source of Omega 3s if you’re looking to add more Omega 3s to your diet.

Turnips + Rutabagas
And last but not least we’re brought to our favorite seasonal Root veggies. Turnips we know but Rutabagas, also referred to as the yellow turnip is quickly becoming a seasonal replacement for traditional mashed potatoes at the Thanksgiving dinner table. Rutabaga is high in Vitamin C and slightly sweet, making it the more interesting choice.

Sweet Potato
Sweet potato, also a root, has long been known to have outstanding levels of beta-carotene, lycopene and Vitamin A, and long been on the list of the World’s Healthiest Foods. While tasty, sweet and versatile the nutrients found in sweet potato are important to maintaining a healthy immune system and healthy skin.


Carrots + Parsnips
Root veggies like carrots and parsnip work wonders in offsetting the effects of high sodium diets. They also cut down damage caused by free radicals and have anti-cancer fighting antioxidants as well! Parsnip, just like it’s cousin carrot, can be prepared in the same fashion. Use this awesome root chopped in stews or mix in with kale to make a superfood veggie smoothie! So take healthy eating to the next level this Fall by introducing seasonal superfoods to your favorite fall recipes. Enjoy!


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