Harvest Foods

The fall adds not only beautiful colors to the great outdoors but it is the season of many foods that are loaded with beneficial nutrients! These foods can be harvested from your vary own back yard garden or picked up at your local farmers markets. Its a good time to get these foods well they are in the prime of their season. Many of them can be frozen for the long winter months when their availability diminishes causing the price to double or even triple. Here are just a few of the many fall Harvest Foods!


Apples: Are rich in fibre, which helps to lower cholesterol. They have also been known as natures toothbrush because they stimulate gums, increase saliva flow and reduce the build up of cavity causing bacteria. This is the prefect time to pack up your family and head to a local U-pick to get your own apples. They can be eaten fresh, baked, made into apple sauce or used in many other recipes such as pies and apple crisp.



Beets: Are a two in one food. The tops which are dark green are rich in calcium, iron, beta carotene and vitamin C. These can be cleaned, steamed and enjoy with a little bit of margarine and vinegar. The bottoms of the beats are an excellent source of folate, fibre, potassium and vitamin C.


Carrots: Are one of the richest sources of beta-carotene, which is also known as vitamin A. Vitamin A is helpful as its forms and maintains healthy teeth, skeletal and soft tissue, skin and it help promote good vision, especially in low light. Carrots make an excellent side dish. Why not get creative this season and enjoy a bowl of pureed carrot soup!

Cranberries: The beautiful red color of this tart berry comes from anthocyanins, powerful antioxidants that may lower disease rick. Cranberries also contain vitamin C and fibre. Add these berries to muffin or bread mixes for a new flavor.

Pumpkin and Squash: These two foods are rich in beta-carotene, potassium and fibre.
Squash can be added to any meal as a side dish. It is also great as a soup or in dessert (squash pie).

Pumpkins are not just for show during this season. There insides are delicious and can be used to create many dishes! Try pumpkin in soups/ stews, casseroles, muffins, cookies and of course pie!