Favourite Fall Foods

I don’t know about you, but I’m always sad to see summer come to an end.

Fortunately, there are many things to look forward to during the fall season – including delicious and nutritious seasonal fall foods.

The following are just a few of my favourites.

Apples. Apples are a good source of vitamin C. They are also high in fibre, including pectin – a type of fibre that helps with bowel regulation and lowering blood cholesterol levels. There are many different varieties of apples – with the most popular being Macintosh, Red Delicious and Empire. There are even more ways to enjoy apples – on their own, paired with a nut butter, baked, or made into a sauce, pie, crisp or cobbler.

Cranberries. Cranberries are a source of Vitamin C, and they may help prevent urinary tract infections. Enjoy the health benefits of cranberries by making a jelly or relish – or make your own cranberry sauce for Thanksgiving dinner. If you prefer something sweet, make cranberry muffins or a cranberry-apple crisp or pie.

Beets. Beets are high in fibre, a good source of folacin, and a source of Vitamin C and potassium. Roast them, boil them or pickle them – use any leftovers as a salad topping.

Winter Squash. Squash is an excellent source of beta carotene and potassium. It is also a source of B vitamins, Vitamin C, folacin and fibre (including pectin). There are several varieties of winter squash including butternut, buttercup and acorn squash. Cut squash in half – or peel and dice it – and cook it in the oven. Squash can also be cooked in the microwave – pierce a whole squash with several holes and cook it on high for about 10 minutes.  Enjoy cooked squash as a side vegetable, or make a creamy squash soup.

Pumpkin. The pumpkin is a close relative to the squash. Pumpkin is an excellent source of Vitamin A, thiamine and riboflavin. It is also a good source of Vitamin C and fibre. Smaller pumpkins are best for cooking and baking. Peel and dice it, then bake or boil it. Like squash, small pumpkins can also be cooked in the microwave using the same method. Enjoy pumpkin as a side vegetable, or use cooked pumpkin to make a pumpkin pie.


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