Southern Indiana Living - Sept / Oct 2022

As the weather starts to get
colder and the leaves start to
change colors, there are many
fruits and vegetables that are
just beginning to hit their peak growing
season. While we usually have access to
these items all year-round, they will be
the freshest and most flavorful in the fall,
especially when purchased from a local
grower.
Real Life Nutrition
1. Sweet potatoes – the orange variety
can be just as versatile as the white
potato but with an extra boost of Vitamin
A. They can be baked, grilled, sautéed or
made into chips, fries, wedges, casseroles
and even a pie.
2. Beets – can be eaten raw, on
salads, sliced and baked into chips, or
roasted and steamed whole. The natural
red color can actually be used as a red dye
alternative – so beware when cooking not
to get it on clothing or other fabric!
3. Arugula/spinach/kale – leafy
greens are most often thought of with salads.
Greens can also be sautéed, added to
soups, casseroles or sandwiches. Kale specifically
can be baked into chips. Greens
are packed with nutrients and antioxidants.
4. Winter squash – varieties include
acorn, spaghetti, butternut, buttercup and
hubbard. Great for soups and casseroles,
they can also be baked and used as a side
or as a meat alternative in enchiladas.
Spaghetti squash is known to be used as a
substitute for pasta.
5. Pumpkin – technically pumpkins
are also a variety of winter squash, but
they deserve their own stage! Pumpkins
are most popular during Halloween as
decoration and in pie form for the holidays,
but they can also be incorporated
into your diet in other ways. Breads, salads,
soups and roasted pumpkin seeds
are a great way to get the fiber and betacarotene
that pumpkins are packed with.
6. Parsnips and carrots –
these two vegetables are actually cousins!
Parsnips differ by being white and sweet
with a hint of spice. They are both packed
with Vitamin C and a good dose of fiber.
7. Cranberries – eaten
fresh, cooked, dried, juiced or sauced,
these tart berries are packed with vitamins
and minerals. Branch out from the traditional
cranberry sauce on your turkey to
explore other great ways to use this fruit.
8. Pears – another fruit we
tend to forget has a season thanks to being
available all year-round at the grocery.
They can be eaten fresh, cooked or even
canned. Try them grilled, in a smoothie or
Embracing the Season
Fall Vegetables (and fruits!) to spice up your plate
soup. As with most fruit and vegetables,
keep the peel on for extra fiber content!
So, while you are out enjoying bonfires,
football, pumpkin patches and hot
cocoa, remember to add some of these
fruits and vegetables to your favorite fall
traditions. for a wide range of health outcomes,
such as reductions in depression
and anxiety symptoms, stress, mood disturbance,
and BMI, as well as increases in
quality of life, sense of community, physical
activity levels and cognitive function,”
the report read.
If you’re still undecided if gardening
is for you, my advice is to go for it! Starting
with even one simple plant can give you
an inspiring boost of confidence. Maybe
the best time to plant anything was last
year, but the second-best time is today. •
Image credit: Jessica B. Kirk / shutterstock.com
About the Author
Kate Perkins, MS, RD, CD, is a clinical dietitian at Baptist Health Floyd in
New Albany. She graduated from the University of Kentucky and completed
her internship in Lexington, Kentucky. Although she has practiced in a variety
of settings in the past nine years, she finds most joy in clinical nutrition applying
evidence-based practices to improve patient care. In her spare time, she
loves reading, staying active and trying local restaurants.
Do YOU have a food, nutrition or cooking question you’d like answered by
one of our experts? If so, send your query to katharine.perkins@bhsi.com. It
may be answered in a future issue!
Southern Indiana Living • Sept/Oct 2022 • 27