It’s true that pumpkin may be the first ingredient you associate with fall, but we all know that fall is all about apples. Not only are apples a fall staple, but they are also highly versatile. Add them to salads, smoothies, desserts, entrees, sauces, spreads, jams, and more. They can be the featured ingredient or play a more subtle role. However you decide to enjoy them, even as a healthy snack, we encourage you to embrace all the apple varieties that you can. 

Nutritional Benefits Of Apples

Apples are some of the world’s most popular fruits. They are naturally sweet and juicy and offer a lot of fiber, vitamin C, and several beneficial antioxidant compounds. Despite their low calorie count, apples are very filling, due to their fiber content. Here are the nutrition facts for one raw, unpeeled, medium-sized apple:

• Calories: 94.6
• Water: 156 grams (g)
• Fiber: 4.37 g
• Carbohydrates: 25.1 g
• Protein: 0.473 g
• Sugar: 18.9 g
• Fat: 0.3 g

One apple provides approximately 16% of the recommended daily intake (RDI) of fiber. Some of the fiber comes in the form of pectin, a soluble fiber. Soluble fiber has demonstrated an ability to help control blood sugar and manage cholesterol levels. The peel of the apple also contains insoluble fiber. 

Apples are predominantly composed of water and carbs. They contain a lot of simple sugars, including fructose, sucrose, and glucose. Because of that, they have a glycemic index that ranges from 42 to 44. A fruit’s glycemic index indicates how it affects the rise in blood sugar after consumption. Lower scores tend to have better health benefits, but a food’s glycemic load is often of more importance. The glycemic load accounts for all of the other health benefits a fruit offers, such as antioxidants, fiber, polyphenols, vitamins, minerals, and more. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding! You get to have your pie (sort of) and eat it too!

Click here to make the recipe.

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe.

Cucumber Apple Smoothie

This green smoothie is a combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. It goes down smooth 100% of the time!

Click here to make the recipe.

Cabbage Apple Salad

Get ready for a new fall classic! This colorful cabbage apple salad is a great combination of textures and sweet and savory flavors.

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for. The natural sweetness of the apple helps balance the more assertive, somewhat bitter endive flavor.

Click here to make the recipe.

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The days are getting shorter and the warmer clothes are emerging from the closet. Football games are on Sundays and pumpkin spice lattes are back. Fall is here, ladies and gentlemen, and so are some impressive seasonal produce items. Purchasing seasonal produce items is not only more affordable, but also much tastier and more nutritious. 

Why Buy Seasonally?

Purchasing seasonal produce is one of the freshest ways to eat. Some items are available year round, but the best time to eat them is when they are in season. If you can connect with local growers and farmers at farmer’s markets, that’s an even better way to get your produce. Plus, you may learn a bit more about the produce you purchase from them! Buying locally and seasonally means that your produce doesn’t have to travel far from where it was picked. Unlike out of season produce, seasonal produce does not require early picking for long travel and distribution. Seasonal produce has more time to ripen on the vine, which actually increases the nutritional content. 

Pears

Pears are available throughout the year, but the fall season yields a wider range of varieties and flavors. It’s important to pick pears while they are still firm and allow them to ripen on counter. Pears are what you call a hydrophilic food, meaning that they’re water-loving and fill you up quickly. According to nutritionists, the complex carbohydrate called pectin acts as a natural detoxifier. 

Green Beans

Many people enjoy green bean casserole as a classic fall dish, but you can create much healthier recipes using fresh green beans. They are great sources vitamin K and a significant amount of silicon, which is a mineral that supports healthy connective tissues and bones. The fiber content helps to smooth out the digestive process, while the phytonutrients help to fight free radicals in the body. 

Beets

Beets are edible from their bitter leafy tops down to the vibrantly crimson bulbous root. People either love or hate them, as they offer an earthy flavor. Red beets are the most popular varieties, but some stores and farmer’s markets carry other interesting varieties, including candy cane or golden beets. Beets are excellent sources of nitrates and may support healthy blood pressure levels. They also contain phytonutrients called betalains, which exhibit anti-inflammatory and antioxidant benefits. 

Grapes

Grapes are available throughout the year, but the best and freshest flavors are available during the fall. Champagne grapes, concords, and other holiday varieties are abound! Grapes contain resveratrol, which is an anti-inflammatory compound that keeps the skin looking young. They also offer various antioxidants, vitamin C, and vitamin K. Avoid wilted stems or wrinkled grapes in a bunch because the rest will soon follow suit. 

Brussels Sprouts

Some people might say that Brussels sprouts are misunderstood, while others understand them perfectly. Belonging to the cruciferous vegetable family, Brussels sprouts are excellent sources of vitamin K and organosulfur compounds, which have antioxidant properties that protect cells. During fall, you can often find Brussels sprouts on the stalk, and they are the freshest in that form. 

Persimmons

The persimmon is a delicacy from East Asia, but they have grown popular in recent years. These orange fruits look like smaller, yellowish tomatoes and they offer protective compounds like lycopene and beta-carotene. It’s important to only eat them when they are ripe, otherwise they have an unpleasantly tart flavor. Hachiya and Fuyu persimmons are the two varieties that grow in the U.S., and you can only buy them during fall. 

Cranberries

Fresh cranberries, not cranberry sauce or other sugary canned varieties, are only available for a limited time during the fall. Once they are gone, you don’t see them again until next fall. This holiday staple exhibits powerful phytonutrients, manganese, dietary fiber, and lots of vitamin C. According to several studies, they help to improve skin, eyesight, and may even lower bad cholesterol levels. Look for brightly colored berries and skip the bags that have shriveled or discolored berries. 

Okra

People think that okra only belongs in a deep fryer, but there are so many other ways to prepare it. Chefs worldwide use okra for its thickening properties. From gumbo and other stews to traditional Indian curries, okra is an amazing vegetable with an impressive nutritional profile. Okra pods contain vitamins C & K, lots of fiber, and folate. When shopping for okra, look for pods that are bright green, firm, and no longer than four inches. 

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It’s never a bad idea to eat your vegetables, especially if they are of the cruciferous variety. This large family of nutrient-dense vegetables is known for their crunchy, slightly bitter nature. Broccoli is probably the most famous cruciferous family member, but the rest of the veggies in the family are well-regarded for their health benefits. 

What Are Cruciferous Vegetables?

Belonging to the genus Brassica, cruciferous vegetables get their name from their four-petaled flowers, which resemble a crucifix, or cross. Their rich colors indicate that they are chock-full of nutrients. Researchers note that the deeper the color of a fruit or vegetable, the more nutrient-dense it is. For example, spinach has a richer nutritional profile than iceberg lettuce. The list of notable cruciferous vegetables includes:

• Broccoli
• Kale
• Turnips
• Cauliflower
• Arugula
• Brussels sprouts
• Chard
• Cabbage
• Bok choy
• Watercress
• Collard greens
• Horseradish 
• Kohlrabi
• Mustard greens

Health Benefits

Thanks to their unique combination of essential nutrients and unique plant compounds, cruciferous vegetables offer a range of health benefits. Most of them contain sulforaphane and indole-3-carbinol (I3C), both of which have been extensively studied for their health properties. For example, those compounds may help reduce the risk of chronic diseases and support cellular health, among other benefits. Continue reading to learn how cruciferous vegetables benefit your overall health. 

They Provide Lots Of Folate

Vitamin B9, or folate, is an essential nutrient required for the formation of red blood cells and DNA. It is especially important for pregnant people, as it can help reduce the risk of birth defects. That is why you commonly see its synthetic form (folic acid) in prenatal vitamins. Because folate moves through your system at a quick rate, health experts encourage you to consume it regularly. Ideally, adults and children over the age of four should consume 400 micrograms (mcg) of folate per day. Broccoli, turnip greens, and Brussels sprouts are especially rich in this nutrient. 

They May Benefit Gut Health

Research shows that only 9% of women and 5% of men consume the recommended daily intake (RDI) of fiber. Incorporating more cruciferous vegetables into your diet may help you meet your daily needs. Cruciferous veggies contain both soluble and insoluble fiber, both of which feed the beneficial bacteria that inhabit the gut. In doing so, you increase diversity in the gut microbiome, which may enhance digestive function and immune function. 

They May Reduce Cancer Risk

Sulforaphane is a compound that benefits the body in numerous ways, one of which is playing a role in cancer protection. How does it do that? Well, it works to inhibit the growth of cancer cells. I3C is another compound found in cruciferous vegetables that has been shown to activate tumor suppressor genes, which may help prevent tumor growth. Additionally, a number of studies suggest that the glucosinolates in cruciferous vegetables may reduce the risk of breast, pancreatic, lung, bladder, colon, and prostate cancers. These veggies may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons, which are found in barbecued, charred, or cured fish or meats. 

They May Boost Brain Health

Pass the broccoli, the Brussels, the cabbage, kale, and more if you want to stay mentally sharp as you age. Research shows that cruciferous vegetables contain valuable compounds including I3C and diindolylmethane, which offer antioxidant and anti-inflammatory properties that may protect the brain. Most cruciferous vegetables also contain vitamin E, vitamin K, and beta-carotene, all of which fight free radicals and oxidative stress, which may contribute to cognitive decline. Vitamin E safeguards your cells, including brain cells, which may help delay brain aging. Vitamin K has been shown to boost memory, while beta-carotene may slow cognitive decline. 

They May Improve Heart Health

According to several studies, eating more cruciferous vegetables may lower your risk of death from heart disease. Researchers note that the heart-protective effects may come from the isothiocyanate compounds that reduce oxidative stress and inflammation. The sulforaphane in cruciferous vegetables has demonstrated an ability to reduce LDL or “bad” cholesterol. A small study that included nine participants found that supplementing with sulforaphane led to a 12% reduction in LDL cholesterol after just six weeks, and a 24% reduction after 12 weeks.

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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There aren’t many vegetables that are as versatile, nutritious, and addictive as roasted Brussels sprouts. If you disagree, then you have not had the perfect roasted Brussels sprouts. They can be tricky to roast, so you often end up with overly soggy, overcooked Brussels sprouts. You’ll be amazed at what a little olive oil, sea salt, and black pepper can do to your sprouts. The exteriors will caramelize and the interiors will be beautifully soft. Feel free to add a squeeze of lemon juice to the Brussels sprouts when you serve them.

Should you cut your Brussels sprouts in half before you roast them? Well, we’ve got all the secrets to cooking a great pan of Brussels sprouts. If you want your sprouts to have a crunchy exterior, you should cut them in half before you roast them. If they are very large, you can quarter them. Cutting them allows water to escape, which prevents them from being soggy inside. At 425 degrees Fahrenheit, roast your Brussels sprouts for roughly 18-20 minutes tops. Keep an eye on them to avoid burning or undercooking them.

Spread them out into a single layer on a rimmed baking sheet. If the Brussels are too close together or overlapping then thy will steam instead of crisping. Place them cut-side down to start the roasting process. About halfway through the roasting process, make sure to flip them to ensure an evenly crisp exterior. Once you remove them from the oven, you can serve them with your entree. These make for a great Thanksgiving side dish, and don’t contain the calories and fats that other classic sides have. Elevate the flavor with a little lemon juice or balsamic glaze. Please enjoy!

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We truly love fall and winter! It is a magical time of year when stress levels are high because of family gatherings, end-of-the-year projects, and the inevitable gift-buying craze. Well, that’s not really why we love this time of year, although, we do believe that you can easily work through these things with the right mindset. The reason we love this time of year is because of the impressive seasonal produce items that arrive in grocery stores. We’re talking about blood oranges, cranberries, butternut squash, leeks, Brussels sprouts, broccoli, and more!

This salad has quite the long list of nutrients, let alone flavors. It is colorful, textural, and highly addictive. Because of the use of kale, broccoli, and radicchio, it can last a lot longer than another salad that uses romaine or green leaf lettuce. The ingredients we mentioned are sturdier and hold up when dressed. This salad is especially rich in vitamin C, which gives your immune system a helping hand during cold and flu season.

You can enjoy oranges year round, but blood oranges are a special seasonal treat. They are visually stunning and offer a unique flavor that differs from your standard orange. Their subtle acidity pairs beautifully with the refreshing cherry tomatoes and sweet mandarins. The various fruits balance the more bitter kale, peppery radicchio, and broccoli. Speaking of broccoli, you don’t have to include big florets in your salad. You can chop it up so that eating it raw is easier and less crunchy.

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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Although the famous saying is, “An apple a day keeps the doctor away,” many people take apples for granted. They are available year round, so why are they so special during fall? Depending on the variety, of which there are more than 2,500, apple season ranges from late July through early November. Gala, McIntosh, and Macoun varieties are ready in September, while other varieties like Pink Lady, Honeycrisp, Granny Smith, and Fuji are ripe in October. 

Nutrition Facts

On average, a medium apple contains 72 calories, three grams of fiber, and 11% of your recommended daily intake (RDI) of vitamin C. Apples are also rich in a variety of flavonoids, including quercetin and phloridzin. Through various studies, researchers identified that these plant compounds help fight against heart disease and certain types of cancer. Apples are also rich in beta-carotene, which is a powerful antioxidant that is primarily concentrated in apple peels. Finally, apples contain phytochemicals that give them their anti-inflammatory and cholesterol-lowering properties. That makes these fall fruits an excellent on-the-go snack or addition to recipes. 

Nothing beats a crisp apple that bursts with juicy flavor, especially if you can pick it fresh from an apple orchard during fall. But apples are so much more than just a healthy snack! Use them in the following eight recipes and let us know how you like them in the comments below. 

Cranberry Apple Pecan Smoothie

Another delicious smoothie that you should try this fall! This cranberry apple pecan smoothie embraces the sweet and spicy flavors of the season.

Click here to make the recipe. 

Carrot Mango Apple Smoothie
With Chia Seeds

Get your daily dose of vitamins A & C, fiber, omega-3s, and more when you drink this carrot mango apple smoothie with chia seeds.

Click here to make the recipe. 

Apple Pie Energy Balls

You can have your snack and enjoy it guilt-free now that you have these apple pie energy balls. It’s like dessert in healthy snack form!

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for.

Click here to make the recipe. 

Kale Blueberry Apple Salad

This kale blueberry apple salad with pistachios is crunchy, slightly tangy, and comes together in about 10 or 15 minutes.

Click here to make the recipe.

Granny Smith Raw Vegan Applesauce

This healthy, raw vegan applesauce is made from Granny Smith apples and comes together in minutes in a food processor. It’s a great snack!

Click here to make the recipe. 

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding!

Click here to make the recipe. 

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Brussels sprouts are rich in antioxidants, fiber, vitamin K, and may help regulate blood sugar levels. Although they are the base of the Shaved Brussels Sprouts Salad, they aren’t the only nutritional superstars of this seasonal salad. The citrus dressing not only adds a zesty zing to accentuate the ingredients, but it also provides more healthy fats, vitamins, and minerals. Happy eating!

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Roasting Brussels sprouts in the air fryer is a much faster cook than roasting them in the oven. The same magic from the oven happens in the air fryer as well, in a fraction of the time!

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