Fall In Love With Fall Super Foods + A Delicious Autumn Salad and Dressing

November 29 , 2016 by: bwnwp Health, health benefits, Healthy Eating, Lifestyle, recipes, Super foods

Fall in Love with Autumn Super Foods + A Delicious Autumn Salad and Dressing 

I am a huge fan of eating with the season as you may know if you read my last article on October 27th “5 Incredible Health Benefits of Seasonal Eating Plus a Tasty Stuffed Delicata Squash Recipe”.  Continuing with this idea, I have put together a list of Autumn Super Foods and created a gorgeous salad using some of them. I recently made this salad with my cooking class attendees and they loved it.

Fall Super Foods


Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include:

  •  Full of antioxidants
  •  4 grams of dietary fiber per serving
  •  Great for the brain and colon
  • Hydrating on a deep cellular level
  • Harvest season: August-November


Brussels sprouts

Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include:

  • 1/2 cup contains more than your daily dose of vitamin K
  • Very good source of folate
  • Good source of iron
  • Harvest season: September–March


Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes, puree them into soups and sauces, or roast.  Health benefits include:

  •  Rich in potassium
  • Good source of fiber
  • Harvest season: October–April


The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. Health benefits include:

  •  Good source of vitamin C and copper
  •  4 grams of fiber per serving
  •  Harvest season: August–February


This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. Health benefits include:

  • Good source of vitamins C and K and folate
  • Great source for dietary fiber if you eat the seeds
  • Harvest season: August–December


The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It is wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include:

  •  Compounds that may help to prevent cancer
  •  Phytonutrients may lower cholesterol” “Excellent source of vitamin C
  • Harvest season: September–June



Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include:

  •  Contains omega-3 fatty acids
  •  Excellent source of vitamin A
  • Harvest season: October–February


A type of winter squash, pumpkin can be used for much more than jack-o’-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include:

  • Rich in potassium
  • More than 20% of your daily intake of fiber
  • Good source of B vitamins
  • Harvest season: October–February

Sweet potatoes

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they will taste delicious, and you may maintain more vitamins than boiling. Health benefits include:

• Excellent source of vitamin A

• Good source of iron

• Anti-inflammatory benefits

Harvest season: September–December


This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. Health benefits include:

  •  A UCLA showed pomegranate juice has higher antioxidant levels than red wine
  •  Good source of vitamin C and K and folate
  • Harvest season: August–December


Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, breadcrumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include:

  • The roots are a good source of vitamin C
  • Turnip leaves are an excellent source of vitamins A, K, and foliate
  • Harvest season: September–April


Use this sweet fruit to add a tropical flavor to your recipes. It is great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make tangy chutney. Health benefits include:

  • More vitamin C than an orange
  • Good source of potassium and copper
  • Harvest season: September–March


Roasted Butternut Squash Arugula Salad

  • 2 cups cubed butternut squash, roasted
  • 1 box organic arugula
  • 1 large pomegranate or already seeded
  • ½ cup roasted pumpkin seeds
  • Crumbled feta or goat cheese (optional)

Toss cubed BNS with olive oil and roast in a 400-degree oven for 20 minutes or until lightly browned and soft.

Toss arugula with dressing.

Arrange arugula and squash on a plate, top with seeds and cheese.


Apple Cider Vinaigrette

  • ¼ cup apple cider vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons raw honey
  • ½ cup extra virgin olive oil
  • ¼ cup apple cider (optional)

Mix mustard, honey, cider and vinegar in a bowl. Slowly whisk in oil. Store in airtight glass jar.  You can also place all ingredients in a blender or magic bullet and blend for 30 seconds.

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