The leaves are changing color, the air is a little crisper, and even in Arizona it’s tempting to put on a sweater. It is officially fall. So why not enjoy the flavors of the season? Exploring ways to eat within the seasons beyond a pumpkin flavored latte can boost important vitamins and minerals, and be delicious too. Here are a couple of fall flavors to consider:
- Pumpkin: There is 245% of the recommended daily value of Vitamin A in 1 cup of mashed pumpkin. Vitamin A is an important anti-viral, directly disrupting viral replication. This is a great nutrient to focus on as the weather changes, and our opportunities for infections are increased. Pumpkin is also a good source of vitamin E, B6, Folate, Iron, Magnesium, and fiber.
- Cinnamon: A great warming spice, cinnamon provides the lift you need on a crisp morning. It is great for improving circulation, managing blood sugar, reducing inflammation, and decreasing cholesterol.
- Ginger: Another warming herb that reduces inflammation, improves digestion, decreases nausea, and may reduce cancer growth. Add some to your tea, stir fry, chicken soup, or pumpkin pie.
Looking for a way to enjoy all these fall treats at once? Try this pumpkin pie oatmeal recipe adapted from Clean Eating Magazine. It is delicious!
1 cup mylk (soy, almond, or whatever is your favorite)
1 cup of water
½ cup steel cut oats
1 tsp cinnamon
½ tsp nutmeg
½ tsp ginger
½ cup canned pumpkin
¼ cup sliced almonds or walnuts
2 scoops of vanilla protein powder in 4 – 8 ounces of water
Bring mylk and water to a boil. Add steel cut oats, cinnamon, and nutmeg and reduce to a simmer. Stir while cooking for 15 – 25 minutes. Take off the heat. Add pumpkin puree and nuts. Use protein powder mixed in water as “milk” on top of the oatmeal, or add the powder directly to the oatmeal mixture. Enjoy!