The Benefits of Seasonal Eating
As the autumn air settles in, our cravings for hearty, comforting foods often shift to reflect the abundance of fall produce. Let’s explore how you can incorporate seasonal foods into your diet this fall.
Eating seasonally not only supports local agriculture but also ensures that you consume foods at their nutritional peak. Fall brings a rick array of vegetables and fruits that are not only delicious but also beneficial for managing diabetes. These include:
Squash Varieties
From butternut to acorn squash, these vegetables are rich in fiber and lower in carbohydrates, which is great for maintaining steady blood sugar levels. Roasted squash can be a versatile addition to salads, soups, or enjoyed simply as a side dish.
Cruciferous Vegetables
Broccoli, Brussels sprouts, and cauliflower are packed with vitamins, minerals, and antioxidants. Roast, boil or bake them!
Apples and Pears
These fall fruits are high in fiber, which helps slow down the absorption of sugar into the bloodstream. Enjoy them fresh as snacks, or incorporate them into salads or even baked goods.
Pumpkin
Beyond being a popular fall flavor, pumpkin is rich in beta-carotene and fiber, opt for fresh or canned pumpkin to make soups, smoothies, or even desserts like pumpkin pie.
Root Vegetables
Carrots, turnips, and sweet potatoes are nutrient-dense options that can be roasted, mashed, or turned into comforting stews. They provide a good source of fiber and essential vitamins.
Incorporating Fall Foods into Your Meals
Hear are some practical tips for integrating fall produce into your diabetes-friendly diet:
Experiment with Soups and Stews
Utilize seasonal vegetables as the base for hearty soups and stews. Add lean proteins like chicken or beans for a balanced meal that keeps you full and satisfied.
Snack Smart
Keep snacks simple and nutritious by pairing apple slices with a handful of nuts, or enjoying a small serving of Greek yogurt with chopped pear. These combinations provide a good mix of fiber, protein, and healthy fats.
Explore Seasonal Recipes
Look for recipes that highlight fall ingredients in creative ways. From cinnamon-spiced roasted vegetables to a baked apple crisp, there are countless ways to enjoy the flavors of the season.
By embracing the seasonal abundance of fall produce, individuals managing diabetes can enjoy a diverse and satisfying diet while supporting overall health. Incorporating these nutrient-rich foods into your meals not only enhances flavor and variety but also contributes to better blood sugar management.
Remember to consult with your healthcare provider or a registered dietitian at the Port Hope Community Health Centers of Northumberland to tailor these suggestions to your individual needs and preferences.
Let this fall be a season of delicious meals that nourish your body and support your journey towards optimal health!
Come into the CHC and check out our food market in the front lobby that runs every Thursday from 1pm – 4pm to pick up some seasoned fruits and vegetables!
Try Out Some Fall Recipes
Roasted Butternut Squash Soup: https://cookieandkate.com/roasted-butternut-squash-soup/
Oven Roasted Root Vegetables: https://toriavey.com/oven-roasted-root-vegetables/
Beef Stew: https://www.onceuponachef.com/recipes/beef-stew-with-carrots-potatoes.html
Witten by Juliana Crimi, BScFN, MHSc (Candidate)
