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Favorite Fall Foods

And Our Healthy Pumpkin Muffin Recipe!

Now that we’ve moved into Fall there are some delicious and nutritious foods that are in season. These fall superfoods are either hitting their peak in the garden (and therefore peak nutritiousness!) or can be easily found at your local farmers market or grocery store. Try to incorporate a few of these into your meals for this week. Some can combine well together for example a veggie soup with parsnips, rutabaga, and turnips, an apple and sweet potato casserole, or a salad with shaved Brussels sprouts and pear.

Brussels Sprouts. These cruciferous vegetables are rich in fiber, vitamin K, vitamin C, folate, potassium, iron (amongst many more). They combine well with tangy and savory sauces (Balsamic vinegar or glaze pairs well) or prepared simply with some oil and salt. Try roasting, sautéing, or raw shaved into a salad.

Pears. We mostly think of eating pears raw but try poaching or baking pears this season. Pears contain a lot of vitamin C (mostly in the skin), and are a rich source of fiber, antioxidants, minerals (copper and potassium), and vitamins (folate and niacin).

Parsnips. These root vegetables are similar to carrots but with a lighter, nuttier flavor. They contain many nutrients, potassium, folate, vitamin C, and fiber to name a few.

Apples. Try these sweet or tart, or raw or baked. Try to eat the skin as well, as it contains a majority of the fruit’s vitamin C and phytonutrients. The entire fruit is rich in fiber and antioxidants.

Pumpkin. A winter squash, pumpkin not only makes great dessert foods, but try having it in savory dishes as well. Some of its many healthy compounds include potassium, fiber, and B vitamins.

Rutabaga. This root vegetable is a cross between a turnip and a cabbage. They are delicious added to soups and casseroles, or roasted. These are also a great source of fiber and vitamin C.

Turnips. This root vegetable is similar to radishes and cabbage. You can also eat the turnip leaves, which are rich in vitamins A, K, and folate. The root is rich in vitamin C, fiber, and other phytonutrients.

Cauliflower. Although it is white, this cruciferous veggie is rich in (white-colored) phytonutrients. It is so versatile and can be eaten simply (chopped and steamed) or used as “rice”, blended into a “mash”, and you can even make it into a pizza crust.

Healthy Pumpkin Muffins


1 large egg

1/3 cup plain Greek yogurt

1/2 cup maple syrup

1 tsp vanilla extract

2 tbsp avocado oil

1 15-oz can pure pumpkin puree

1 tsp ground cinnamon

1/4 tsp ground nutmeg

1/2 tsp ground ginger

1/4 tsp ground cloves

1/4 tsp salt

1 tsp baking soda

1 1/4 cups flour

3/4 cup rolled oats, plus more to sprinkle on top


1. Preheat oven to 325 F.

2. Line a muffin tin with paper liners or spray with nonstick spray.

3. In a large bowl whisk egg.

4. Add yogurt, maple syrup, vanilla, avocado oil, and pumpkin and mix well.

5. Add the cinnamon, nutmeg, ginger, allspice, salt, and baking soda and mix well.

6. Add the flour and oats and gently stir until combined.

7. Scoop batter into the muffin tin, for decorative topping add some oats on top and a sprinkle of cinnamon.

8. Bake for about 25 minutes or until toothpick comes out clean.

9. Let muffins cool and then enjoy!

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