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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One spoonful of this gumbo will make you reevaluate your opinion on vegetarian gumbo. This recipe is almost too good to share, but we can’t keep delicious flavors hostage. They need to be shared with the world, and we hope you continue to share this recipe with everyone you know!

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Are you a vegan, but want to celebrate Mardi Gras by eating some classic dishes? Even though the staple Mardi Gras dishes are filled with meat, seafood, fat, and sugar, we found three delicious, vegan Mardi Gras recipes for you to make. Keep on with your plant-based diet and enjoy the festivities in a healthy way.

While Mardi Gras, Carnival, Fat Tuesday, or whatever you want to call it was sort of a last hoorah before Lent, Americans have commercialized it into a day of digging into Creole food and drinking lots of alcohol. Mardi Gras celebrations actually date back to European medieval times, however, and a French-Canadian explorer brought it to America. He landed about sixty miles south of New Orleans and named it “Pointe du Mardi Gras,” after realizing his landing day was the day before the festive holiday.

Mardi Gras Fun Fact

While many people pride themselves in getting a lot of beads during Mardi Gras, how many of them actually know what the colors mean? The classic colors are green, purple, and gold. They have been passed around at parades since the 1830s, but you didn’t have to flash anyone to get them. Green symbolizes faith; purple represents justice; and gold means power.

Vegan Jambalaya With A Kick

We know traditional jambalaya has shrimp and Andouille sausage, but you’ll be surprised at how delicious this vegan recipe tastes.

Click here for the recipe.

Rajun Cajun Red Beans & Rice

If you don’t like too much spice in your life, you can go a little lighter on the Cajun seasoning.

Ingredients

• 3 cups uncooked brown rice
• 5 cups water
• 2 teaspoons olive oil
• 1 large sweet onion, chopped
• 2 teaspoons Cajun seasoning, or to taste
• 2 garlic cloves, minced
• 3 cans organic kidney beans, drained

Directions

• Boil the water in a large pot and add the rice. Reduce the heat to a simmer let the rice cook until there is no more water.
• While the rice is cooking, warm olive oil in frying pan over medium heat and add the chopped onions. Add the Cajun seasoning to the onions and sauté for a few minutes. Add the minced garlic and cook for another minute.
• Add two cans of beans to the onion pan and blend one can of beans in a blender until smooth. Add the blended beans to the onion pan as well. Cook for 5 minutes and then remove from heat.
• Ladle the beans on top of the rice and enjoy!

Creole Okra

Okra is a classic ingredient in Creole cuisine, and it takes the center stage in this dish. The acidity of the tomatoes balances the spice combination for a pleasant bite.

Ingredients

• 2 tablespoons olive oil
• ½ large sweet onion, chopped
• 2 garlic cloves, minced
• ½ green bell pepper, chopped
• 2 cups fresh diced tomatoes
• ¼ teaspoon dried thyme
• 2 tablespoons fresh parsley, diced
• ¼ teaspoon cayenne pepper
• sea salt and pepper to taste
• 1lb okra, chopped

Directions

• Warm the olive oil in a skillet over medium heat and sauté the onion and garlic until transparent. Add the bell pepper and cook until softened.
• Pour the tomatoes into the skillet and then season with thyme, parsley, cayenne, sea salt, and pepper. Simmer for 5 minutes before adding the chopped okra. Cover and cook for 15 minutes over low heat. Enjoy!

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Calcium is the most abundant mineral in the body. It is responsible for bone growth, blood clotting, muscle functioning, and is crucial for healthy kidney function. Most people resort to dairy products to get their daily dose of calcium because that’s all they know. Calcium has been marketed to the masses via milk ads and other forms of dairy, but these dairy products could be crippling your health more than you know.

Humans are the only the only mammals that drink milk after they have been weaned. Cows, giraffes, and elephants don’t support their bones by drinking another animal’s milk, and they have a lot more bone mass to support than we do. Just throwing that out there to think about…

When you obtain your calcium from the plant world, you also get a boatload of other nutrients like magnesium, potassium, vitamins A & C, zinc, iron, and many others that help the body function optimally. Additionally, when you get your calcium from plant-based sources, you reduce your risk of developing diabetes, heart disease, and breast and colon cancers.

The best part about all of the foods listed below is that they also contain vitamin D, which helps the body efficiently absorb and use calcium. In fact, the body can’t absorb calcium without vitamin D at all! Eat these foods to get both nutrients and more.

#1: Kale

Did you know that 4 cups of kale has more calcium than a glass of milk? That really gives you some motivation to eat your greens. Kale is also rich in vitamin K, which helps support bone health.

#2: Oranges

Oranges are known for their vitamin C content, but that isn’t the only nutrient that they have. One navel orange contains 60mg of calcium and you can freshly squeeze them or eat them out of hand to obtain the calcium.

#3: Beet Greens

Most people throw away beet greens and solely use the beetroot. Stop throwing away the greens because they are packed with protein, calcium, iron, magnesium, zinc, and manganese. Additionally, they are low in fat and can help lower cholesterol levels.

#4: Almonds

Almonds are a nutritious heart-healthy food. They are a great protein source that can help sustain you for long periods of time, and 1 serving contains 80mg of calcium. You can eat almonds to help lower blood pressure and keep you feeling full, which can reduce unhealthy cravings and snacking.

#5: Butternut Squash

Butternut squash is great for strengthening your bones because it helps the body absorb calcium. It also supports healthy bone structure and it can increase the density of the spinal column. Eating this winter squash can also help decrease your risk of osteoporosis.

#6: Spinach

Spinach is very rich in calcium, containing 245mg per cup. While boiling or sautéing spinach is a great way to consume this leafy green, you can reap more of its benefits by consuming it in the raw form. Blend spinach into a pesto with olive oil, lemon juice, garlic, and pine nuts, or eat it in salads.

#7: Okra

When it comes to cooking okra, a lot of people resort to frying it. This negates all of the health properties it has. Since it has 172mg of calcium per cup, it is best not to cook the nutrients out of it. You can roast it, boil it, grill it, or sauté it with a little olive oil, sea salt, and pepper.

#8: Blackstrap Molasses

Rather than using artificial sweeteners or lots of sugar, get your calcium on by using blackstrap molasses to sweeten teas or sauces. One tablespoon of this stuff has 137mg of calcium and it contains a lot of iron, so it is a great item to include in your diet.

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