Fall is harvest season. This means that if there is ever an optimum time to stop by your local farmers' market, now would be it. But before you strike out, it's important that you know about some of the top foods that are in their prime right about now.
The reason why it's so beneficial to consume foods that are in season is that 1) you'll be able to take the most advantage of the nutrients that they contain, and 2) you can forego all of the preservatives that foods need to remain "edible" whenever they are out of season.
Two other benefits that come from eating seasonal food is it's better for the environment and you'll be doing your partner to sustain farmers in your area. Plus, seasonal foods are cheaper in price as well. Now do you see why it's a good idea to eat as many seasonal fall foods as you possibly can?
If you're totally down, but you're not 100 percent sure which fruits and veggies make the list, I've included 10 of 'em. As a bonus, I included a recipe for you to try, just in case you want to impress some of your friends with all of your fall cuisine knowledge. Are you ready to get a healthy dose of fall-themed nutrition into your system?
The Top 10 Seasonal Foods to Enjoy This Fall
1. Artichokes
One of the reasons why artichokes are so good for you is they are loaded with all sorts of nutrients. They contain vitamins B6, C and K, folate, iron, magnesium, potassium and even calcium—and that's just for starters! If you're a vegetarian or vegan, you'll be happy to know that they've got around 4.2 grams of protein (raw) as well.
As far as the health benefits of artichokes go, they are able to help regulate your blood pressure, detoxify your liver, lower your blood sugar levels, relieve symptoms that are related to irritable bowel syndrome and, they contain cancer-fighting properties as well.
Fall Recipe To Try: Warm Artichoke-Olive Dip
2. Brussel Sprouts
When I was younger, I ate Brussel sprouts because I was made to. These days, I enjoy them based on how they are prepared. If you're someone who's always been a fan of this vegetable, that definitely works in your favor because they've got quite a bit of vitamins C and K in them, along with vitamin A, folate and manganese. If you're constantly on the quest for a food with fiber, Brussel sprouts totally have your back. Another great thing about this vegetable is it's got omega-3 fatty acids as well.
Thanks to the vitamin K they contain, Brussel sprouts can help your blood to clot; thanks to the vitamin C, you'll get a good amount of antioxidants into your system and, thanks to its sulfur compounds, it's the type of vegetable that can be a wonderful detoxifier—a real plus if you're trying to treat adult acne.
Fall Recipe To Try: Spicy Roasted Brussels Sprouts Salad with Avocado & Pomegranate Seeds
3. Butternut Squash
Butternut squash is pretty bananas on the health benefits front. As far as vitamin A goes, it's got a record 457% of the Reference Daily Intake (RDI) in it. Butternut squash also has a healthy dose of almost all of the vitamin Bs, as well as vitamins C, E, magnesium, potassium and manganese. If you're looking for a delicious way to stay regular, butternut squash is a good source of fiber.
Also, because of the vitamin C that it contains, it's the kind of vegetable that will support your immune system, protect your skin (UV rays can still affect it during the colder months) and reduce inflammation too. As a bonus, since it's only 100 calories per serving, butternut squash is the kind of food that can help you to lose weight too.
Fall Recipe To Try: Butternut Squash Risotto
4. Figs
Two things that are considered to be "nature's candy" are raisins and figs. A part of the reason is because they have a good amount of natural sugar in them. In fact, it's not uncommon for some people to turn figs into a paste and use them as a natural sweetener alternative for their dessert recipes.
On the health tip, figs are another good source of fiber. Figs also are able to help control diabetes, lower cholesterol levels, strengthen bones, relieve sore throats, fight free radicals and, thanks to all of the antioxidants in them, they can keep your skin and hair looking pretty amazing too.
Fall Recipe To Try: Fig-Ruby Port Preserves
5. Kohlrabi
If you're not familiar with what kohlrabi is, it's basically a vegetable that's related to cabbage (another food that is in season this time of year, by the way). It is considered to be a cruciferous vegetable and has the nickname "German turnip." Kohlrabi is awesome because it has a whopping 93 percent of the daily value of vitamin C that you need. It also contains a good amount of vitamin B6, along with some potassium and manganese.
Kohlrabi is a good veggie to eat during this time of the year because it's got the antioxidants anthocyanins, isothiocyanates and glucosinolates—all of which help to strengthen your immune system. Not only that but kohlrabi promotes a healthy gut, lowers your risk of heart disease, provides quite the energy boost, strengthens your eyes and even helps to prevent anemia.
Fall Recipe To Try: Crisp Apple & Kohlrabi Salad
6. Pears
Kind of as a sidebar, something that I like about pears is the fact that they represent wisdom. In Zora Neale Hurston's book Their Eyes Were Watching God, the pear tree was a symbol of inner peace as well. So, why not bite into some insight and tranquility this fall? If you do, you'll be enjoying a sweet fruit that will not cause your blood sugar to spike. Something else that's cool about pears is it's a food that has a nice source of fiber in them.
Other things that make pears worthy of being on your grocery shopping list is they've got vitamin C, potassium, electrolytes, magnesium and copper. Also, if you snack on one before you work out, the complex carbs in them will make it easier for you to complete your exercise regimen.
Fall Recipe To Try: Red Wine Poached Pears and Vanilla Bean Mascarpone Filling
7. Persimmons
If you don't know what persimmons are, they are a fruit that is in peak condition right about now that's known as being a "divine fruit." Because they are rich in catechins and polyphenolic antioxidants, persimmons can provide powerful anti-inflammatory benefits. Some other claims to fame with this particular fruit is its ability to curb your appetite without you having to worry about gaining weight (due to it being a low-calorie fruit).
Persimmons also are low in sodium which makes them good for reducing hypertension, they contain copper that can support the production of healthy red blood cells, and—here's a random fun fact—a lot of Japanese people use them as a natural way to treat hiccups. (Try it and report back!)
Fall Recipe To Try: Persimmon Compote
8. Red Grapes
To tell you the truth, all grapes are in season during the early part of the fall. The reason why I specifically listed red ones is because, is it just me, or do they seem to taste better than white ones during this particular time of the year? Anyway, you'll want to store up on some of these because of all of the vitamins C and K that they have. Red grapes also have copper in them (something that your body needs if you want to naturally fight premature greying).
Something else that's cool about red grapes is they've got 1,600 beneficial plant compounds in them to help keep chronic diseases at bay. One of those compounds is called resveratrol; it's got the ability to treat and help prevent cancer cells. Two other good things about red grapes is their ability to lower cholesterol levels and even boost brain health (this includes improving your memory).
Fall Recipe To Try: Sangria Grapes
9. Salsify
Salsify is a root vegetable that has a very slightly sweet flavor to it. One of the main reasons why people eat it is to treat constipation, due to all of the fiber that it has. Salsify also contains quite a bit of the B vitamins and vitamin C, along with iron, zinc, phosphorus and magnesium. It's a good source of protein as well. Salsify is another food that will keep your immune system in great shape.
And, you'll want to eat it if you want to stay on top of regulating your blood pressure, improving your skin's appearance and, due to the calcium that's in it, reducing your PMS-related symptoms too.
Fall Recipe To Try: Splendiferous Salsify Soup
10. Sweet Potatoes
One more. I'm pretty sure you already knew that the perfect food known as sweet potatoes is in season during the autumn. If you definitely love the taste of homemade sweet potato pie (or sweet potato French fries), but you're not crystal clear on all of the ways it benefits your health, let's run through a few reasons, shall we?
They are also a vegetable that's a great source of fiber. Some other wonderful benefits is they can help to keep you from developing a vitamin A deficiency; the magnesium in them can keep your stress levels low; they've got compounds in them to guard your body against ulcers; they contain antimicrobial properties that fight against health challenges like pneumonia and, the vitamins A, C and E are wonderful for your skin.
So yeah, if you don't get anything else on this list, at least pick up a few sweet potatoes. It's a signature fall food that is as healthy as it is delicious. Enjoy!
Fall Recipe To Try: Sweet Potato Pancakes
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Wasa Crispbread on Unsplash
Originally published on October 16, 2019
RELATED
Anyway, I personally think that the less shallow folks out here may contemplate calling things “quits” or they at least distance themselves a bit from their partner (and what I’m referring to is serious relationships) due to all of the stress and strain that oftentimes comes with the holidays whether it be financial, familial, due to their tight schedules or something else.
Listen, I would hate for you and your man to miss the fun and happiness of experiencing this time of year, all because you are so overwhelmed or irritated that you can’t really enjoy it. That’s why I have a few practical tips for how to avoid allowing the typical holiday season stress from INFECTING your relationship.
Manage Your Expectations
GiphyUnmanaged expectations. If there is a main reason why the holiday season tends to be so stress-filled for so many people, I’d bet good money that this is the cause. And when you’re in a long-term relationship, expectations can manifest themselves in all sorts of cryptic and/or unexpected ways. You might have relatives who assume that you are going to be with them for Thanksgiving or Christmas when you have other plans in mind. You might be thinking that you are going to spend one amount for presents while your man is thinking something totally different. When it comes to scheduling, your signals may be crossed.
And you know what? To all of these scenarios, this is where clear and consistent communication come in. Don’t assume anything. Don’t dictate anything either. From now until New Year’s, mutually decide to check in once a week, just to make sure that you are both on the same page as it relates to the holidays and what you both are thinking will come along with it. The less blindsided you both feel, the less stressed out you will be. Trust me on this.
Set (and Keep) a Budget
GiphyOkay, so I read that last year, 36 percent of Americans incurred some type of holiday-related debt. Hmph. Last year, there was still some sense of normalcy in this country, chile, so I can only imagine what finances are gonna look like over the next several weeks. That said, since I don’t know a lot of people who don’t find being broke stressful, make sure that you and your bae set a budget and then stick to it this year — no ifs, ands or buts.
Because really, y’all — it doesn’t make sense to deplete savings and/or max out credit cards for a few days of giggles only to be damn near losing your mind because you don’t know how to make ends meet come Dr. Martin Luther King, Jr. Day.
And by the way, this tip doesn’t just speak to things like food and gifts; I also mean travel. If it doesn’t make a ton of sense (or cents) to be all over the place this year — DON’T BE.
Keep Matthew 5:37 at the Forefront
GiphyIf off the top of your head, you don’t know what Matthew 5:37 says, no worries, here ya go: “But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.” That verse right there? Oh, it’s a boundaries lifesaver! I say that because do you see “maybe” or “I’ll think about it” in there? Nope. LOL. It says that you should tell people “yes” or “no” and leave it at that — and that complements Anne Lamott’s quote, “’No’ is a complete sentence” impeccably well. Yeah, you’ve got to remember that anything beyond a yes or no to a request is privileged information; you don’t owe anyone details or an explanation.
Besides, if you are really honest with yourself, when someone asks you something and you give a “Umm, let me think about it” kind of reply, more times than not, you already know what your answer is going to be — so why not let you both off of the hook? Give your response. Commit to that. And let everyone (including yourself) get on with their lives and schedules.
I promise you that when it comes to those holiday parties, you are pissing more folks off by not RSVP’ing or doing so and not showing up than just saying, “Thank you but not this year” off the rip.
Remember That Your Personal Space Is Privilege Not a Right
GiphyA friend of mine recently bought a new house and invited me over to come see it. He’s a single man with no children, so as I was taking in all of the space that he had, especially as I walked through his finished basement, I joked about relatives coming to live with him. “Hell no” and “absolutely not” were pretty much his immediate responses as he went on to say that some folks even had the nerve to be offended when he told them that he had no intentions on taking DNA in.
Ain’t it wild how people think that your stuff is their right? And yes, that brings me to my next point. Your home is your sanctuary space. If you want to host folks this year — cool. If not, ALSO COOL. Please don’t let folks (family included) guilt you into how they want you to act or even into what they would do if the shoe was on the other foot. You are not them — and as one of my favorite quotes states, “If two people were exactly alike, one of them would be unnecessary.” (A man by the name Larry Dixon said that.)
Hell, my friends? They know that I am good for sending them random things that they need or even want all throughout the year. Coming over to hang out at my pace, though. Uh-uh. Chalk it up to being a card-carrying member of the ambivert club yet I like keeping my living space personal — and I sleep like a baby, each and every night, for feeling that way.
Always remember that your space, your time, your resources, your energy and shoot, yourself period (including your relationship), are all things that are your own. You get to choose how, when and why you want to share them. The holiday season is certainly no exception.
Cultivate Some “You Two Only” Traditions
GiphyIt’s not uncommon for some couples to hit me up after the holiday season to “detox.” Sometimes it’s due to the financial drama (and sometimes trauma) that they experienced. Sometimes it’s because they allowed their relatives (especially in-laws) to get more into their personal business than they should’ve. More than anything, though, it tends to be because they didn’t get enough quality time together and so ended up feeling “disconnected.”
Please don’t let that happen. Listen, I’m not even a holidays kind of woman and yet, I will absolutely sit myself down with some hot chocolate and chocolate chip cookies to enjoy a Hallmark holiday film or two. Aside from the fact that most of them are lighthearted and sweet, I also like that they usually focus on couples loving on each other amidst all of the holiday beauty and ambiance — which is something that all couples should set aside some time to do.
Maybe it’s a vacation. Maybe it’s a staycation. Or maybe it’s my personal favorite, A SEXCATION. Whether it’s for a few days, the weekend or even overnight — don’t you let the holidays go by without setting aside time for you and your man to celebrate one another. Don’t you dare (check out “Are You Ready To Have Some Very Merry 'Christmas Sex'?”).
GET. SOME. REST.
GiphyI once read that 8 out of 10 people get stressed out over the holidays and 3 out of 10 lose sleep during to it — and when you’re stress-filled and sleep-deprived, that can absolutely lead to hypersensitivity, making mountains out of molehills and even not being in the mood for sex.
Your relationship can’t afford to go through any of this, so definitely make sure to prioritize rest. I don’t care how unrealistic it might seem during this time, sleep should never be seen as a luxury; it will always and forever be a great necessity.
That said, try to get no less than six hours of shut-eye in (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”) and even ask your bae to take a nap with you sometimes (check out “Wanna Have Some Next-Level Sex? Take A Nap, Sis.”). Not only will sleep help to restore your mind, body and spirit but, when it’s with your partner, it’s an act of intimacy that can make you both feel super connected, even in the midst of what might feel like chaos.
___
Holiday season stress is real. Still, never give it the permission or power to throw your relationship off. Put you and your man first and let the holidays be what they are gonna be, chile.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Shutterstock
