Fall is a time to celebrate the harvest, and enjoy the bountiful produce with family and friends.
Brussel sprouts are very high in vitamin C, high in folacin, and a source of vitamin A, potassium and fibre. Brussel sprouts are also rich in the phytochemicals indole and sulphoraphane. Boil or stem the brussel sprouts for a healthy side dish.
Beets are very high in folacin, and a source of vitamin C and potassium. To keep the bright red color when boiling beets, remove the skin after cooking, or bake the beets unpeeled, and remove the skin after cooling. Beets are a nutritious addition as a side dish and in soups and in salads.
Cabbage is high in vitamin C and folacin, and is a source of potassium and fibre. Cabbage contains the phytochemicals indole and sulphoraphane. Enjoy cabbage raw in salads, boiled as a side dish and in soups, and added to stir fries and casseroles.
Carrots are very high in vitamin A, and a source of vitamin C, folacin, iron, fibre and potassium. Carrots are rich in beta carotene. Carrots can be enjoyed raw or cooked.
Cauliflower is very high in vitamin C and folacin, and is a source of potassium and fibre. Cauliflower is rich in indoles and sulphoraphane. Cauliflower can be eaten raw or cooked. Enjoy cauliflower as a side dish, or added to soups, salads and stir fries.
Potatoes are very high in potassium, high in vitamin C and are a source of folacin, iron and fibre, and are sodium free. Enjoy potatoes baked, boiled, mashed, stuffed, steamed, scalloped, sautéed, roasted, au gratin, and as healthy oven fries.
Pumpkins are a source of vitamins A and C, folacin, potassium and iron, and are sodium free. Pumpkins can be baked, steamed and boiled. Enjoy pumpkins as a side dish, and added to soups, stir fries and baked goods.
Squash is very high in vitamin A, high in potassium, a source of vitamin C and folacin and is sodium free. To prepare squash, cut it in half, removing the seeds and stringy fibres. Squash can be baked, boiled or steamed.
Apples are a source of vitamin C and are high in fibre and sodium free. Apples are rich in quercitin a healthy flavonoid. The soluble fibre in apples can help to keep you feeling fuller longer, and may help to stabilize blood sugar levels and lower cholesterol levels.
To keep apples crisp, store them in the refrigerator. Apples make a perfect snack. To keep apple slices from browning, coat with a little lemon juice, or sprinkle with cinnamon.
Enjoy the cornucopia of nutrition-packed fruits and vegetables that nature has provided for a Healthy Thanksgiving Adventure!
