Autumn Arrivals

Autumn is here. School is back in full swing. Leaves are changing colors. Its time to change your produce. SEASONAL EATING allows the freshest local produce at affordable prices. As the weather gets colder we tend to crave wholesome comfort foods. Thanksgiving brings that to a whole different level.


Autumn vegetables are hearty root vegetables in an array of stunning vibrant colors.


Beets are known for their ruby red color but “heirloom beets” are found in yellow

  • Blood purifier
  • Liver, intestine, kidney and gallbladder cleanser
  • High fiber improves digestion
  • High iron helps anemia and stimulate red blood cells and supply of oxygen to the cells
  • Contain silica : great for hair, skin, nails, bones to name a few
  • High in maganese
  • Natural sugars making it an easily digestible carbohydrate



Beets are easily grated raw into salads. They can be boiled or roasted around meat. They are great added pickled to salads.  Juicing them is delicious. Don’t forget to eat the tops, too!!

  • Just an FYI: If they are roasted until tender you don’t have to remove the skin to eat. When buying pickled beets make sure they have NO added sugar.



This beautiful orange potato is high in beta-carotene. This “carotenoid” is converted to Vitamin A and C.

  • Boosts immunity
  • Protects eyes
  • Helps with memory
  • Wrinkle prevention
  • Important for bone growth
  • Digestive tract health
  • Fiber helps lower cholesterol
  • Complex carbohydrates help regulate blood sugar
  • Low in fat
  • High in potassium

The sweet potato has finally been given a place in mainstream dining. Sweet potatoes fries can be be found anywhere from five star restaurants to burger places. Nutritious or not deep fried is not a healthy choice. Fyi: most are dipped in milk and flour first. This perfect carbohydrate becomes a no!

Stick to baking, mashing with a touch of oil or adding to stews and soups.

Red and white sweet potatoes contain less beta-carotene so stick to orange!



Butternut and Pumpkin squash are fall favorites. This super sized vegetable should be eaten all year not just at Thanksgiving.

  • Helps ease prostate gland swelling in older men
  • Anti-inflammatory properties may help reduce arthritis
  • High in beta-carotene converts to Vitamin A
  • Helps digestive tract
  • Great carbohydrate for energy
  • High in potassium


Butternut squash soup is a winter favorite. I like cutting it in half, removing the seeds and baking with a touch oil. Filling the inside with rice or quinoa and some nuts, seeds and dried fruit is a beautiful and tasty side dish.


Brussel Sprouts:

They are a small but mighty vegetable. They contain high levels of antioxidants.

  • Good source of Vittamin B5
  • High in folic acid making it a great choice during pregnancy
  • High fibre helps digestive tract
  • High vitamin and mineral content keeps immune system strong

Most people seem to have a love or hate relationship with this brightly colored mini cabbage.

Roasting them with other autumn vegetables is a lovely side. Just before serving top the dish with toasted walnuts and dried cranberries.

Enhance their flavor with lemon if using in a stir fry.

Kitchen tip:

Always score the ends with a knife prior to cooking.



It’s a member of the cruciferous family and should be eaten at least three times a week.

  • Lower risk of prostate, colon and lung cancer
  • High folic acid may help pregnant women reduce chance of birth defects
  • Boosts skin and hair
  • Helps ward off Alzheimer’s Disease
  • Helps heal stomach ulcers
  • Sauerkraut is an awesome natural probiotic!! (see my blog on digestion)
  • The leaves can heal wounds or ulcers/wounds on legs and breast inflammation for breast feeding mothers

Cabbage can be chopped raw for coleslaw. Its fabulous cooked and stuffed with meat or vegan filling. Leaves can be used for wraps.

Sauerkraut is a favorite topping for meat and meatless barbeced burgers. Let’s not forget it’s a staple on deli sandwiches!

But the purple as a lovely change to brighten up dishes!


After chopping them let them stand. It creates


Don’t let the white color fool you its a great source of health-giving phytochemicals.

  • Aids cell detoxification
  • Strengthens the liver
  • Boosts immune system
  • Zinc helps heal wounds
  • High quantity of Vitamin B supports adrenal glands
  • Helps ease asthma
  • Helps ease skin allergies

Cauliflower is wonderful steamed. Love it mashed and used instead of potatoes. Raw chopped is a potable snack. This versatile vegetable is a staple on veggie platters eaten with dip.

Pumpkin Seeds:

This essential fatty acid is a staple for vegetarians and vegans. It has the highest iron content of any seed.

Great properties:

  • Anti-inflammatory
  • Boosts skin and hair
  • Helps immune system
  • Boosts memory
  • Helps arteries stay strong and wide
  • Help convert carbohydrates to energy
  • High in selenium and zinc which are immunity boosters
  • Help reduce enlarged prostate
  • High magnesium allows calcium to be absorbed.
  • Natural treatment for worms and infections due to parasites

Pumpkin seeds are a quick inexpensive snack. Great add on in salads.





Celery belongs to the parsley family. This versatile vegetable is sometimes forgotten and undervalued.

  • High Vitamin B boosts emergy
  • Vitamin C boostss immune system
  • Great as a detox
  • Helps reduce joint swelling
  • Remedy for gout
  • May help to lower blood pressure
  • Is a great diuretic and eliminates puffiness
  • Helps prevent mineral imbalances due to sweating
  • Helps keep the body akaline

Celery is a quick snack that can be prepped in ziplock bags. Make it more nutritious by topping with any kind of nut butter.

Celery is a great to juice along side other fruits and vegetables.

Celery seeds can be used in salads. They can be boiled and after straining the juice can cure urinary infections.

Chopped and eaten raw in salads or cooked in stew and soups it’s versatility makes it a daily staple.

While produce shopping keep in mind that local produce travels a shorter distance. It retains its nutrients. Whenever possible buy organic! Be brave this season! Try new foods! Enroll the family and visit a local farm!

Love your self inside and out!







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