The Benefits of Fall Vegetables

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October 22, 2018 By Mike & Mike's Staff

Now that we have entered the heart of the Fall season, many varieties of root vegetables and squashes are ready to eat! Not only are they delicious and a great source of comfort food, but they are also packed with health benefits as well:

Squashes are high in magnesium, which is great for lowering blood pressure, providing muscle relaxation, and improving bone health.
Root vegetables, such as carrots, beets and radishes, and squashes are high in Vitamin C and other antioxidants, which are great for protecting your immune system.
Squashes are high in fiber, which supports a better digestion, nutrient absorption and weight loss. It can also help control blood sugar and manage diabetes symptoms.
Beets especially are high in iron, which can increase the amount of oxygen in your blood, giving you more energy and endurance.
Squashes are very high in Vitamin A, an antioxidant that helps protect and revitalize your skin.
Squashes contain a high concentration of anti-inflammatory elements as well, that are known to reduce asthma symptoms.
Both root vegetables and squashes are low in fat, which makes them a great addition to your meal – but root vegetables DO contain a lot of starch, which can be hard to break down. So it’s best to keep them as a side dish.

With the abundance of these vegetables emerging at this time of the year, there are plenty of recipes you can try!

SPAGHETTI SQUASH DINNER:

Cut your squash in half and remove the seeds. Add olive oil, sea salt and pepper to the flesh side and bake them (skin side up) at 375 degrees for 45 minutes. Scrape out the flesh with a fork and place into a bowl. Add ½ C chopped almonds, olive oil (or melted butter), maple syrup, a handful of chopped spinach, garlic, salt and pepper to taste, and enjoy!

PUMPKIN OVERNIGHT OATS:

In a mason jar, fill ½ the jar with organic oats. Add cinnamon, nutmeg, your choice of protein powder (1/2 scoop), hemp hearts and chia seeds, and mix well. Add 1/3 C yogurt, ½ tbsp. maple syrup, and enough almond (or other nut alternative) milk to submerge the oat mixture. Stir well, leave in the fridge overnight, and enjoy the next day!

ROASTED BEETS

Peel and roughly chop medium sized beets. Coat with olive oil, sea salt, thyme and black pepper, and place on parchment paper on a baking sheet. Bake for 30-40 minutes at 400 degrees, or until you can pierce with a fork with no resistance. Once cooled, you can add them to a fall salad with arugula, goat cheese, pumpkin seeds, walnuts and balsamic dressing.

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