Benefits of Fall Vegetables

Fall is a great time of year to renew your love of vegetables. Try these four fab veggies and enjoy their health benefits:

1. Brussels sprouts. Members of the cabbage family, Brussels sprouts are touted for their cancer-fighting properties, high fiber content and cardiovascular benefits. Peaking in the fall, they can be cooked whole or sliced in half, and are tasty when sautéed or steamed.
2. Onion. Available year-round, onions are loaded with anti-inflammatory agents. They contain a number of flavonoids, or plant compounds, that promote gastrointestinal health, and reduce the risks of several types of cancer.
3. Pumpkin. A type of winter squash, pumpkins are available in the freshest form in autumn. However canned pumpkin is available year-round. Pumpkins are full of vitamins and minerals and contain powerful antioxidants that help protect the body’s cells.
4. Spinach. The various compounds in spinach are thought to help reduce the risk of several types of cancer and act as an anti-inflammatory to reduce the severity of symptoms associated with asthma and arthritis. Spinach is a great base for salads or delicious when added to soups or casseroles.

Recipe: Roasted Brussels Sprouts

(Recipe obtained from WellPlated.com)

Ingredients:

• 1 1/2 pounds Brussels sprouts trimmed and halved
• 1 tablespoon, plus 1 teaspoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

Directions:

1. Place a rack in the upper third of your oven and preheat the oven to 400°F.
2. Place the Brussels sprouts in the center of a large, rimmed baking sheet. Drizzle with the olive oil and sprinkle with salt, pepper and any other desired spice additions.
3. Gently mix until the Brussels sprouts are evenly coated, then spread them into a single layer on the baking sheet. For even better crisping, flip the Brussels sprouts so that they are all cut sides down.
4. Bake for 20 to 30 minutes, until the Brussels sprouts are lightly charred and crisp on the outside, and tender in the center. The outer leaves will be very dark too. Watch carefully towards the end of the baking time, as the cooking time will vary based on the size of your sprouts.

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Amy Wilson

Amy has worked as a Clinical Dietitian for NKCH since 2001 and has worked with a variety of patients and disease states throughout her career at NKCH. Amy graduated from The University of Central Missouri with a Bachelor’s degree in Dietetics and completed her Dietetic Internship at the University of Iowa Hospitals and Clinics In her free time, she stays busy with two active teenagers and enjoys spending time outdoors.