Delectable Ways to Enjoy Fall Veggies
Tuesday, October 20, 2015
LifeTime WeightLoss in Fall meals, Healthy Cooking, Melissa Stoner, Vegetables, autumn, cooking, eating more vegetables, recipes

The weather is cooler, leaves are changing color, and pumpkin-spiced everything is gracing supermarket shelves. It must be fall!

Fall food is known for being comforting. That said, before you start day-dreaming  about favorite decadent fall treats, let’s think about some healthier autumn delicacies - fall vegetables! 

Fall vegetables are some of the most versatile and nutritious veggies around. They are packed full of fiber, vitamins, minerals, and FLAVOR.

Check out these 8 great ideas for enjoying the fall harvest in your healthy way of eating!

The Greens

The wonderful thing about green vegetables (especially those leafy ones) is their ample vitamin and mineral content, such as vitamin C, potassium, iron, calcium, and magnesium. Broccoli, cabbage, artichokes, chard, chilies, green beans, kale, leeks, lettuce, peppers, spinach, tomatillos, and zucchini are just some of the veggies you’ll find fresh for the fall season.  

The Reds, Oranges, and Yellows

Red and orange vegetables are high in vitamin A and vitamin E. They also tend to be quite fibrous and add a wide array of bright colors to your meals. Red cabbage, carrots, orange peppers, pumpkin, sweet potatoes, and butternut squash are just a few of the delicious veggies you can find this fall.  

The Blues and Purples

Purple tones indicate a high level of anthocyanins, which are anti-inflammatory and aid in the prevention of many diseases. Beets, eggplant, purple sweet potatoes, red onions and purple chard are some great examples of deep blue/purple hues sure to add nutrition and vibrancy to your plate.    

Creating a Rainbow of Color

Now that you know what these amazing colors can provide, try to create a rainbow in each meal you consume. The more color you have in your food, the bigger variety of nutrients you’re taking in.

Fall is a great time to experiment with new vegetables. Don’t be shy in the aisles of your local market! Grab anything that catches your eye in the produce section and give it a whirl with the help of these ideas below and inspiration from your favorite healthy cookbooks.  

Hearty Beef Stew with Cabbage, Parsnips, Carrots, Peppers and Celery


Chicken with Tomatoes, Mushrooms, Zucchini, and Kale 

Not-So-Spaghetti with Ground Turkey, Mushrooms, Peppers, Zucchini, Tomatoes, and Kale


Grilled Turkey Tenderloin with Sautéed Garlic Zucchini


Caramelized Brussels Sprouts with Bacon and Goat Cheese


Grilled Chicken Breast with Sweet Potato and Zucchini


Turkey Chili with Peppers, Onions, Kale, Spinach, Kidney Beans and Homemade Whole Grain Cornbread with Agave


Sautéed Zucchini Squash in Avocado Oil and Garlic


Would you like additional ideas for incorporating more of fall's harvest into your healthy eating plan? Talk with one of our registered dietitians today. Thanks for reading.

Written by Melissa Stoner, Registered Dietitian 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
Article originally appeared on LifeTime WeightLoss (
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