The Benefits of In-Season Fall Produce

You may have heard that eating a rainbow of colors is a great way to boost your immune system and improve your health. Fall’s cornucopia of in-season colorful fruits and veggies provides an excellent opportunity to mix it up and try some delicious new recipes and stay ahead of the cold and flu season.

Another great way to get the vitamins and minerals you need for a healthy immune system is to add Juice Plus+ to your diet, a supplement with the whole food nutrition of 25 farm fresh fruits, vegetables, and grains for a healthier lifestyle.

Here is a guide to some of the best fall fruits and vegetables for your health:

• Red Cabbage: Red cabbage is chock full of phytochemicals and fiber, combined with vitamins and minerals for overall health and reducing your risk of cancer. The fibre can help prevent constipation and relieve the symptoms of irritable bowel syndrome. Red cabbage is also a good source of vitamin A for eye health, vitamin K for osteoporosis, and vitamin C, an antioxidant that protects cells and fights inflammation. Red cabbage, a cruciferous vegetable, contains the flavonoid cyanidin that is an antioxidant that has been shown to stop the growth of cancer cells.
• Apples: We now know why “an apple a day” is good for you. Apples are a good source of vitamin C, an immune system booster that can help you through the winter season. Research shows that apples can help prevent colon cancer, and compounds in the fruit may also fight liver and breast cancer. Apples can lower the risk of developing diabetes, prevent breathing problems, and even help your memory.
• Cauliflower: Studies show that eating cauliflower, another cruciferous vegetable, can decrease the risk of serious illnesses like heart disease, diabetes and obesity. The bitter taste gives cauliflower cancer fighting properties, and research is ongoing for colon, breast, pancreatic, and melanoma cancers. Cauliflower also has a high fibre content that promotes digestive heath and regulates the immune system.
• Spaghetti Squash: Spaghetti squash is a fun vegetable that can be cooked to reveal long strands that resemble pasta. The vegetable contains a range of vitamins that work together, including vitamin A, B-6, riboflavin, folate, niacin, thiamin, and vitamin K. It also contains Vitamin C to boost the immune system. Spaghetti squash contains the mineral manganese that regulates blood sugar, the absorption of calcium, and promotes healthy functioning of the nervous system.

These are some easy recipes with fall fruits and vegetables that promote good health:

Red Cabbage with Apples: 

Ingredients

• 2 tbsp olive oil
• 1 ½ cups chopped red onion
• 8 cups thinly sliced red cabbage
• 2 medium apples peeled and chopped
• ¼ cup red wine vinegar
• 1 bay leaf
• 2 cloves minced garlic
• 1 cup organic chicken stock
• 2 tbsp. brown sugar
• Salt and pepper to taste

Directions

In a large pot over medium heat sauté onions until soft. Stir in cabbage, garlic, and apples. Cook for about 5 minutes until cabbage begins to wilt. Add chicken stock, vinegar, sugar, and bay leaf. Reduce heat, cover and simmer for about 45 minutes until cabbage is soft and liquid has evaporated. Remove bay leaf.

Cauliflower Rice:

Ingredients

• 1 large head of cauliflower
• 1/4 – 1/3 cup Cilantro, finely chopped
• 1/8 – 1/4 cup of coconut oil
• Sea salt and pepper to taste

Directions

Shred head of cauliflower in food processor. Melt coconut oil in a large frying pan on medium low heat. Add shredded cauliflower, salt, and pepper. Keep turning cauliflower with oil until thoroughly heated.

Just before serving mix in cilantro. Try other ingredients such as sautéed oils, finely diced vegetables. An excellent rice replacement!

Spaghetti Squash and Sauce:

Spaghetti Squash

Directions

Cut squash in half lengthwise. Bake cut side down in a baking pan, with a little water, at 400F until tender (about 30-40 minutes). Lift out strings of “spaghetti” from squash with a fork, serve smothered in hot spaghetti or pesto sauce.

• Meat Sauce

Ingredients

• 1 lb. ground meat
• 3-4 fresh tomatoes or 2 cups canned
• carrot juice
• 1 tbsp. olive oil
• 1 small green pepper
• ½-1 tsp oregano
• 1-2 bay leaves
• Salt, pepper to taste

Directions

Brown meat in oil with garlic and green pepper in a large pot. Puree tomatoes/carrot juice and add to meat with spices. Simmer, 1 hour or longer

Pesto Sauce

• 2 cups of fresh basil
• ½ cup of olive oil
• 2 garlic cloves
• ¼ tsp. of sea salt
• ¼ cup of pine nuts

In a food processor or blender, combine basil, oil, pine nuts, garlic and salt. Process on high speed until mixture forms a paste. Store covered in refrigerator for 1 week. Can also be frozen. Serve with spaghetti squash.