Feast on Fall

Today our guest blogger is Beth Waisburd, who will be focusing her nutritional talents on helping our families and school partners with making smart choices in nutrition!

It’s happening…there is a chill in the air and the trees are looking bare. But before the white stuff starts falling, let’s feast on fall! Fall fruits and vegetables are plentiful, beautiful, and delicious. At Smart Lunches, we love the concept of “eating the rainbow” – now is the time to dress our plates in fall colors.

Rainbow Foods (1)


Here are some ideas:

RED pomegranates are rich in antioxidants and special compounds (called punicalagins) that benefit the heart and blood vessels. Though it isn’t always easy to peel your way to the sweet red seeds, it is well worth the effort! Other great fall “reds” include endless varieties of apples and cranberries.

ORANGE sweet potatoes are one of nature’s “superfoods”. Packed with potassium, calcium, vitamin A and C, they are incredibly easy to prepare and taste delicious all on their own. Pumpkins can also help round out your “orange” palate. Filled with vitamin A, fiber, and sterols that help lower cholesterol, it’s clear that pumpkins are not just for Halloween!

YELLOW winter squash have high levels of fiber to help us feel full. They are also packed with carotenoids to help prevent heart disease. Baked, steamed, roasted or raw – squash add so much to our fall menus. Our Smart Lunches side dish of squash sticks and ranch dressing makes the perfect snack!

GREEN Brussels sprouts are filled with vitamins A, C, E, omega 3 fatty acids and other antioxidants that help protect our cells. They also play a role in decreasing inflammation throughout the body. Let your kids pick them right off the stalk – these mini-cabbages are perfect for their small bodies!

BLUE figs can be eaten fresh or dried. Their honey like taste and soft texture make them perfect for sweet and savory dishes. They are a great source of calcium for people who can’t tolerate dairy and potassium which helps control blood pressure. They are also packed with minerals such as iron and copper which help produce red blood cells.

PURPLE beets are packed with vitamins and minerals including vitamin B, folate, and iron. They also contain a group of antioxidants called betalains and tryptophan to calm us and keep us relaxed. But if beets aren’t your things, don’t stress – you can quell your purple passion with grapes, rutabagas and cabbage.

Winter is on the way and, before you know it, we’ll all be seeing white. Don’t let the fall colors pass you by!

One thought on “Feast on Fall

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