Must-have Foods for the Fall/Winter

Summertime is when everyone pretty much gravitates to eating salads, lots of fruit and staying hydrated. And, it's understandbly easy to figure out why; warmer days = lighter, water-rich fruits and vegetables.

But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.

Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:

Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.

Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.

Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.

Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).

So, when making your next shopping list, be sure to pick up these items and happy eating!!

Be well!