The cool, crisp air of fall is upon us! The red, orange, and brown leaves get your mind in gear for foods and flavors that that are warm and hearty. These 6 fall flavors will be sure to keep you healthy and happy this fall season!
1. Pumpkin
From pumpkin spiced lattes to pumpkin pie, pumpkin is an all-time fall favorite. Not only is it tasty, but it’s also good for you. Pumpkin is packed with nutrients and is low in calories. One cup of cooked pumpkin is only 50 calories! It has 2 grams of protein and 245% of the daily value of Vitamin A. These characteristics make pumpkin great for weight loss and healthy skin. You can add pumpkin to bread and drinks and you can eat the nutrient-filled seeds for a crunchy snack.
2. Apple
Apples are a fall recipe staple. The aroma of warm apple pie or apple cider makes you feel all cozy inside. Apples are a low glycemic index food therefore, they won’t spike your blood sugar levels. One medium apple is 95 calories and has vitamins and minerals like Vitamin C and potassium. Apples can help combat high cholesterol levels, prevent dementia, and reduce the risk of stroke.
3. Cinnamon
Apple cinnamon strudels and cinnamon rolls are a real fall time treat. Cinnamon is a spice that has been around for ages. It was often used as a medicine to treat several ailments such as inflammation. It contains antioxidants and has a positive impact on cholesterol and blood sugar. Studies have shown that cinnamon may protect against Parkinson’s, Alzheimer’s, and cancer. Cinnamon contains Vitamin A, Vitamin C, and minerals. One teaspoon is 6 calories.
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4. Chai Tea
A hot cup of chai tea is sure to get you in the fall spirit! In Hindi, “chai” literally means tea and is not a flavor. Chai is a type of black tea that is usually made with whole milk, cardamom, cinnamon, ginger, fennel, star anise, and/or cloves. Less commonly, some chai teas are made with pepper, nutmeg, and coriander. Consuming chai tea can help with lowering cholesterol and blood sugar levels, improving digestion, and aiding in weight loss.
5. Butternut Squash
Roasted in spices or in a hearty bowl of soup, butternut squash is a fall favorite. Its orange color and sweet yet nutty flavor make it a great option for fall recipes. Butternut squash is only 82 calories per cup and is loaded with vitamins and minerals like Vitamin A and potassium to name a few. Eating butternut squash can lower your risk for certain cancers, protect against Alzheimer’s disease, and lower your risk for heart disease.
6. Sweet Potatoes
Whether they are mashed with spices or used to make Thanksgiving desserts, sweet potatoes are my favorite fall flavor. Sweet potatoes are a starchy vegetable and contain more calories than the other fall flavors I’ve mentioned. One cup of sweet potatoes contains 182 calories and 4 grams of protein. Sweet potatoes are high in vitamins and minerals like Vitamin A, Vitamin C, potassium, and copper. Sweet potatoes support healthy eyesight, improve gut health, reduce inflammation, and may help to fight cancer.
As you can see, you don’t have to skip out on flavor to get a healthy dish. For a dish that is overflowing in goodness, you can combine some of these fall flavors. This fall, get your flavor on!
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Dr. Candace McMillon-Dantley is the health-empowering creator of The Doc Knows and she’s on a mission to motivate you to a life of health. She has a Doctorate in Chiropractic Medicine and a Bachelor of Science in Biomedical Sciences. When she’s not health writing, she is health motivating and educating during her interactive presentations on healthy nutrition, self-care and conditions of the body. Her experiences as a business owner, chiropractor, wife and mom of two resonate and relate with her audiences. Connect with Dr. Candace on Instagram @drcandace.
