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It’s almost autumn. And aside from cooler temps and shorter days, with fall comes a healthy harvest of tasty and nutritious produce. From root veggies to fabulous fall fruits, there are plenty of delicious options to fall for this season. Here are our top 6 fall produce picks: start incorporating them into your diet today.

1. Pumpkin

Scientifically named the Cucurbita pepo (“pepo” means “to ripen in the sun”), this quintessential fall favorite is good for more than decorating your front stoop. Pumpkin is an excellent source of vitamin A, which is important to eye health, as well as fiber, which can keep you feeling full. Together, the nutrients in pumpkins can also give a big boost to your immune system, which is pretty sweet considering we’re heading into flu season. Whip up a creamy pumpkin soup or incorporate it into your favorite baked goods! Be sure to check out the recipe section here on The Leaf for plenty of delicious pumpkin recipes. Get inspired by the healthy ideas below:

• Simple Pumpkin Soup >
• Gluten Free Pumpkin Blondies >
• 3-Step Pumpkin Mousse >
• Mini Pumpkin Cheesecake Bites >
• Pumpkin Spice Cookies >
• Slow Cooker Pumpkin Chicken Chili >

2. Beets

Beets are low in calories and sodium, and are fat- and cholesterol-free. These tasty superfoods are an excellent source of folate, and also provide fiber, potassium and vitamin C. Plus, beets are rich in naturally-occurring nitrates, which may help support healthy blood pressure and may even help boost athletic performance. A study, published in the April 2012 issue of The Journal of the Academy of Nutrition and Dietetics, demonstrated that subjects who consumed cooked beets experienced improved running performance. But these aren’t the only reasons beets beat other produce in our list of top picks. We love the fact that beets are actually edible from their roots to their leafy greens. Beet greens are loaded with nutrients and are similar in consistency and taste to spinach. Try them sautéed as a side to any of your meals. As for the beets themselves, try roasting or steaming them whole (don’t worry about peeling―the skin slides off after cooking) or slicing them thinly then baking them to create chips. You can also shred raw beets and add them to your favorite salads. A half cup cooked or one cup of raw beets counts as one Vegetable on Nutrisystem.

Try out this hearty dinner recipe for Miso Salmon with Kale and Beets! >

3. Brussels Sprouts

Brussels sprouts are low in fat, sodium and calories, and are cholesterol- and saturated fat-free. Plus, they dish out dietary fiber, vitamin C and folate. And although in some households they’ve gotten a bit of a bad flavor rap, the truth is, these nutritious little nuggets can be delicious! Try tossing them in a bit of olive oil and seasonings then roasting them, or steam them and top them with low fat cheddar cheese. On Nutrisystem, a half cup of cooked brussels sprouts counts as one Vegetable serving.

Need some healthy ideas to use up your Brussels sprouts? Check out some of our favorite ideas below:

• 4-Step Cheesy Brussels Sprouts Bake >
• One Pan Salmon, Brussels Sprouts and Squash >
• Maple Roasted Acorn Squash with Brussels Sprouts and Bacon >
• Roasted Balsamic Fig and Brussels Sprouts >
• Crispy Brussels Sprout Chips With Garlic Aioli >

4. Apples

A universal fall favorite, apples are full of nutrients and are a great source of dietary fiber. Just don’t peel them or you’ll risk losing two thirds of the fiber and a large portion of their antioxidants, which are contained in the peel. There are plenty of ways to enjoy apples: raw, baked with cinnamon, chopped up and added to your favorite salad or roasted veggie mix. Or try making your own applesauce in a slow cooker. Just core and quarter 10-12 medium apples (any variety will do), then placing them in the slow cooker along with two tablespoons of water, one teaspoon of apple cider vinegar, a tablespoon of cinnamon and a teaspoon or so of nutmeg, then cooking on low for about three and a half hours. On Nutrisystem, one medium apple counts as one SmartCarb. If you try your hand at the homemade applesauce, count a half cup as one SmartCarb.

Nothing says fall like homemade pie. Try our easy recipe for Healthy Apple Pie! > The apples are so sweet, you don’t even need added sugar.

5. Sweet Potato

If you’ve ever tried a warm sweet potato with cinnamon, then you know just how delicious these starchy veggies can be. But the sweetest thing about these potatoes isn’t their taste―it’s all the body-boosting nutrition they provide, like vitamin C, calcium, potassium, iron and fiber. Plus, one medium, baked sweet potato serves up over 400 percent of your daily vitamin A needs. Just don’t mistake sweet potatoes for their cousins, yams, which contain fewer nutrients. Try slicing a sweet potato into wedges, spraying with zero-calorie cooking spray and sprinkling with cinnamon and nutmeg or your favorite seasonings, then baking. On Nutrisystem, a half cup of sweet potato counts as one SmartCarb.

If you love sweet potatoes, you’ll love the Nutrisystem-approved recipes below:

• Skinny Mashed Sweet Potatoes >
• Ginger Sweet Potato Bites >
• Vegetable Quiche with Sweet Potato Crust >
• Southwestern Sweet Potato Salad >
• Sweet Potato Crackers >

6. Parsnips

Resembling supersized white carrots, these tasty veggies are considered carrot cousins. They’re shaped like carrots, but have white flesh and a slightly stronger taste (think turnips or rutabagas). Not only are parsnips fat-free, cholesterol-free and low in sodium, they’re also a good source of fiber, and just one half cup of cooked parsnips yields more than 10 percent of your average daily requirement of vitamin C, folate and manganese. One of our favorite things about parsnips? Their versatility. They can be roasted, steamed, pureed, spiralized or even mashed. Try using them in place of potatoes in a mashed potato recipe, or swapping in shredded parsnips in place of cabbage in your favorite coleslaw recipe. On Nutrisystem, a half cup of raw parsnips count as one SmartCarb.

Parsnips can be used as a healthy swap for pasta. Try it out in this recipe for Parsnip Noodles with Roasted Red Pepper Cream Sauce! >

The post Our Top 6 Fall Produce Picks appeared first on The Leaf.

Frequently Asked Questions

What is an African mango?

British explorers initially discovered the fruit on an expedition into Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.

The African Mango Project seeks to reverse this decline through sustainable methods of fruit growing in East Africa.

They are also working towards creating local jobs and improving communities’ livelihoods near plantations.

Their goal: To have the first commercial crop ready to harvest within 5 Years.

Do smoothie cleanses work?

The main question is whether your body is getting rid of toxic substances. If you’re not getting rid of toxins, there might be another problem.

To make a cleanse work, it must eliminate all toxins from your body.

If this isn’t the case, then you either don’t drink enough water or haven’t been eating well.

You might also want to reduce your salt intake and avoid caffeine.

Another reason you may not see results is:

• Your digestive system isn’t functioning correctly. This means that your body doesn’t absorb what you take in.
• You are not consuming enough protein. Protein helps build muscle tissue.
• You are eating too many carbs. Carbs can be used to store energy.
• Sugar intake is excessive. Sugar can cause insulin spikes in the bloodstream. This can cause a slowdown in your metabolism.
• You’re not getting enough fats. To absorb certain vitamins, fats are necessary.
• Your intake of essential fatty acids (EFAs), is too low. The benefits of EFAs have been shown to decrease inflammation.
• You are not getting enough fiber. Fiber absorbs excess cholesterol. Fiber speeds up digestion.
• Your diet is not adequate in vitamin C. Vitamin C is necessary for proper collagen production. Collagen is what keeps your skin elastic and firm.
• You are eating too many portions. It is best to use a standard cup measurement for measuring portions.
• Consuming too much alcohol is a problem. It can cause severe dehydration.
• High levels of caffeine are not healthy. Too much caffeine is toxic to the liver.
• Your magnesium intake is too low. Magnesium helps maintain healthy bones and muscles.
• Your potassium intake is too low. Potassium is required to maintain fluid balance.

Is there any side effects to African Mango Extract?

African mango extract does not cause any side effects. However, it is essential to note that some individuals may experience stomach upset or diarrhea when using this product. Stop using the product immediately and consult your doctor if this happens.

Statistics

• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)

External Links

healthline.com

• Glucomannan – Does It Work for Weight Loss?
  

webmd.com

• African Mango: What you need to know about Irvingia Gabonesis
  
• Goji Berries – Side Effects and Health Benefits
  

onlinelibrary.wiley.com

• Efficacy and tolerability of a novel herbal formulation for weight management – Stern – 2013 – Obesity – Wiley Online Library
  
• Forskolin consumption in overweight and obese men is associated with body composition and hormonal adaptations – Godard, 2005 – Obesity Research Wiley Online Library
  

fda.gov

• FDA
  
• Dietary Supplements
  

How To

African Mango Side Effects, Benefits and Dosage. Interactions

African mango is a tropical fruit that is native to Africa, Asia and Australia. It is sometimes called “Mangosteen”, Gobba” in Malaysia, “Guava” in India, and “Brambleberry”. The official name is Mangifera indica L., the king of fruits. Common names for this fruit include “mango”, Indian gooseberry”, papaya, custard apple, and “jackfruit”. Its taste is very similar to that of kiwifruit, though it is slightly sweeter. It has been grown since antiquity for its medicinal and culinary uses.

The leaves can be used to treat a variety of ailments, including sore throat, eye infection, fever, sore throat, sore throat, coughs and asthma. The leaves can also be used to make soap and dye.

Benefits:

African mango benefits:

• Antibacterial properties
• Anti-inflammatory properties
• Aids digestion
• Preventing cancer
• It lowers the body’s cholesterol

Side effects:

There may be side effects from eating African mango. These include stomach pains, nausea, vomiting and diarrhea.

Dosage:

An African mango can be eaten in one serving, which is approximately 10 to 30 grams. You can eat two portions per day.

Interactions:

When consuming African mango and certain medications such as antihistamines, antidepressants, blood thinners, sedatives, antacids, appetite suppressants, and other drugs that affect heart rhythm, consult your doctor before consuming. Mangoes can also cause allergies in some people.