Falling for Fall Vegetables

As soon as the temperature drops, apples and pumpkins top everyone’s shopping list. Pumpkin spice and apple pie aside, let’s not forget about the other produce worth falling for this fall! It’s best to purchase produce when it is in season for optimal flavor and affordability. Enjoy your apples and pumpkins, but don’t forget to add these fresh fall vegetables to your plate this season as well.

1. Brussels Sprouts: Forget the boiled, mushy Brussels sprouts of your childhood and give this fiber-packed veggie another try. Brussels sprouts boast plenty of Vitamin K and folate and can be found year round, but they thrive in the cooler weather. Try tossing them with olive oil, garlic and pepper and roast in the oven for a delicious side, or shred them and add to salads, sautéed vegetables or a stir fry for a healthy crunch. 

2. Delicata Squash: We all love butternut squash, but it’s time to branch out. Delicata squash is easy to cut and an excellent source of vitamins A and C. Try cutting it into strips and enjoying it roasted, or stuff with a wild rice blend, cranberries and goat cheese for a satisfying main dish.  

3. Parsnips: This veggie looks a lot like a white carrot, and similar to carrots, parsnips can be enjoyed raw with dip for a nutritious snack. Parsnips are a heart healthy choice and are packed with fiber, vitamin C, potassium and folate. Try roasting them, adding them to stews or pureeing them into soup.

4. Turnips: Only the best vegetables can be eaten from the roots to the stem. Unlike other greens, such as collards and kale, turnip greens are tender and can be cooked quickly. Serve the wilted greens with Turnip Mashed Potatoes and a lean protein for a delicious and simple dinner.  

Bottom line: For the most nutritious and delicious produce, choose fruits and vegetables that are in season. Challenge yourself to branch out and try new produce this fall -- you may find some new family favorites. For a complete seasonal produce guide, click here.

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Get Your Fill of Fiber to Prevent Colon Cancer

Colon cancer is one of the most commonly occurring cancers in the world and kills eleven percent of cancer patients each year. Previous studies have found diet to be a key player in the prevention of colon cancer. Specifically, dietary fiber has been thought to decrease the risk of colon cancer. A recent case-control study examined the effect of dietary fiber intake on the risk of colon cancer and analyzed the relationship between fiber from different foods (vegetables, fruits, grains and soy) and colon cancer.

Fiber is an indigestible carbohydrate found in fruits, vegetables, nuts, seeds and whole grains. Fiber has been linked to many health benefits including include weight loss and weight management, increased satiety, and prevention of constipation.

A team of researchers aimed to further confirm the health benefits of dietary fiber in colon cancer prevention, as well as compare the effect of different high-fiber foods. Participants of the study were split into two groups following a health screening: newly diagnosed colon cancer patients and cancer-free individuals. Data was collected through face-to-face interviews. Participants completed a two-part questionnaire that examined health-related factors and food frequency. Participants were asked to recall the consumption frequency and amount consumed of various foods. Results showed that consumption of vegetables and total fiber intake was significantly higher in those without cancer compared to those with cancer. Intakes of grain products, meat, seafood and fruit did not significantly differ between those without colon cancer and those with colon cancer.

Bottom Line: Get your fill of fiber and vegetables. Women should aim for 25 grams of fiber per day, while men need slightly more at 38 grams. Vegetables are not only packed with fiber but also with disease-fighting phytochemicals. Most Americans only consume about 1.5 cups of vegetables per day. Strive for five servings of vegetables every day. Not sure how much fiber you are getting? Track your food for at least one week. Food tracking apps, such as MyFitinessPal, can help you calculate how much fiber is in your diet. A registered dietitian can also help you determine the amount of fiber in your diet and can provide suggestions on what swaps to make to increase your fiber intake.

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