Fall means trips to apple orchards and pumpkin patches. The produce you see on display isn’t just for decoration. Several fall staples can be a healthy treat — if you know how to pick and cook them properly.
Pumpkin: They are high in vitamin A and C, says Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare. Those vitamins help with immune health.
“It’s fun to carve pumpkins, but you can save the seeds too,” Zimmer says. “Those are high in protein and iron. Try roasting them with different spices.”
You can also roast the fleshy interior surface of a pumpkin, Zimmer says. Or for convenience, she says canned pumpkin usually doesn’t have a lot of unhealthy added ingredients.
“I like to incorporate the canned pureed pumpkin in vanilla Greek yogurt. Stir it in there with some cinnamon to give it some extra flavor,” Zimmer says. “You can also replace an egg for one-fourth cup of pumpkin in recipes. Or one tablespoon of butter or oil for one tablespoon of pumpkin. That reduces the fat content.”
Apples: Whether red, yellow or green, Zimmer says apple peels are fiber-rich, while the fleshy interior is high in vitamin C.
Pears: These are also high in fiber and vitamin C.
Potatoes and sweet potatoes: Zimmer says like pumpkins, the vitamin A in sweet potatoes gives it the orange color. Eating sweet potatoes can help with immune, skin and eye health, she says.
“For sweet potatoes versus regular potatoes, both have nutritional benefits. A lot of times we think sweet potatoes might be superior. However, regular potatoes have more potassium. Sweet potatoes have more vitamin A,” Zimmer explains. “They both have about the same amount of carbohydrates.
“And again, if you eat the potato skin, that adds fiber,” she adds.
Squash: Butternut, acorn and spaghetti squash are all healthy choices to add flavor to fall meals, Zimmer says.
“You can puree butternut squash and include it in pasta sauces and macaroni and cheese recipes,” she suggests. “You don’t really know it’s there, but it’s adding potassium, fiber, and vitamin C and A.”
Spaghetti squash is a fun food to cook with kids, Zimmer says, because they’ll like the noodle texture. She often sees spaghetti squash added to casseroles.
THE PITFALLS
If you’ve been to an orchard or pumpkin patch, you know not all produce is created equally. Zimmer says if the food looks off (such as discolored) or feels squishy, don’t bring it home. It may be rotten and could make you sick. Also, don’t choose food that’s fallen to the ground, like an apple. The morsel could attract bugs.
One exception: Pears.
“They don’t ripen on the tree. They ripen after they are harvested,” Zimmer says. “A good way to know if they are ripe is to feel the top. Press down, and if it gives a little, that’s a good indicator that it’s ripe.”
Fall-themed shops also have many of these healthy foods for sale, but with an unhealthy twist. A caramel apple, pumpkin spice latte or pumpkin pie, for example. Zimmer says to eat these in moderation and consider modifying the order to make it healthier (such as skipping the whipped cream topping). Excess sugar and fat can lead to weight gain, diabetes and heart disease.
“If you like caramel apples, you could get caramel dip and dip your apple,” Zimmer suggests. “That way you’re in control of how much caramel you’re getting. Or you could share the caramel apple with somebody.”
For fall drinks like apple juice and cider, make sure the concoction is pasteurized. Zimmer says that kills bacteria.
And when cooking in your kitchen, follow all the usual hygiene guidelines, including frequent cleaning of hands and surfaces and prompt refrigeration of leftovers.
Visit the OSF HealthCare website https://apps.osfhealthcare.org/recipes/ for healthy recipes.