A Heart-Healthy Fall Harvest

Although summer offers the biggest variety of in-season fruits and vegetables, October’s cooler weather brings an autumn harvest that is as diverse as it is delicious. Fall produce is perfect for satisfying our natural cravings for heartier fare, while still eating a heart-healthy diet rich in fruits and vegetables. Research shows that following a more plant-based diet can significantly reduce your risk for heart disease, so the more quality, in-season produce you can incorporate into your diet, the better.

 

What Is In-Season?

There is an abundance of produce available in fall that works with all methods of cooking. Whether you’re grilling, roasting or slow-cooking your favorite dishes or going raw with salads and smoothies, there is plenty to choose from to keep your taste buds happy. Some of the fruits and vegetables you will find in the fresh produce section during fall include:

Apples                                     

Arugula                                    

Beets                                       

Broccoli                                   

Brussels Sprouts

Cabbage 

Carrots 

Cauliflower                              

Celery 

Collard Greens                        

Cranberries  

Figs                                       

Garlic

Grapes 

Green Beans 

Kale 

Mushrooms

Onions

Parsnips

Pears

Pomegranates

Potatoes

Pumpkins

Radishes

Squash

Spinach

Sweet Potatoes 

Swiss Chard

Turnips

Zucchini

Our Favorite Fall Recipes

Hearty fare doesn’t have to be unhealthy when you choose recipes packed with fresh fruit and vegetables. From soup to dessert, there are loads of plant-based recipes to try either on their own or served with lean protein and/or whole-grains. Here are some of our favorite fall cooking ideas:

 

Soups:

  • Roasted Butternut Squash
  • Potato & Leek
  • Creamy Tomato-Basil
  • Sweet Potato & Chickpea
  • Roasted Pumpkin
  • Minestrone

 

Main Meals & Sides:

  • One-Pan Roasted Root Vegetables
  • Pumpkin Chili
  • Roasted Butternut Squash Salad
  • Hearty Vegetable Stew
  • Balsamic Roasted Beets
  • Roasted Vegetable Lasagna

 

Desserts/Sweets:

  • Apple Pie-Oatmeal Cookies
  • Sticky Cinnamon Figs
  • Apple-Cranberry Crisp
  • Citrus Poached Pears

 

When you choose in-season fruits and vegetables to pair with lean proteins, fats and grains, healthy eating doesn’t have to be expensive or time-consuming. A little food prep on the weekend can have you set for the week. Making use of a slow cooker or instant cooker can also make for easy weeknight meals that are nutritious and delicious.

 

The team at Advanced Cardiovascular Specialists consists of North Louisiana’s leading experts in cardiovascular care. To schedule an appointment, please call our office at 318-798-9400.