Pumpkin. This winter squash is good for more than just carving! With big doses of vitamin A to keep your eyes healthy and immune-boosting vitamin C to fight off the flu, you’ll want to add this colorful vegetable to your plate. Roast pumpkin seeds with spiced seasoning for a delicious snack or salad topping. Use the same spices to add flavor to fresh cubed pumpkin baked in the oven or sautéed in a pan. Don’t want the hassle of cutting a fresh pumpkin? Canned 100% pumpkin puree can be added to soups, baked goods, or casseroles as a less expensive and easier option than using a whole pumpkin.
Brussels Sprouts. The smell of this vegetable may turn up your nose, but their health benefits are nothing to dismiss! Brussels sprouts are a part of the cabbage family and are packed with nutrition. One-half cup of cooked Brussels sprouts packs in two grams of fiber, vitamins A and K, and only 28 calories! Try them with a balsamic glaze, roasted with olive oil and fresh black pepper, sautéed with pecans and onions, or incorporated into a hash.
Sweet Potatoes. The possibilities are endless with this budget-friendly vegetable! One medium sweet potato is loaded with all the vitamin A you need in one day and 35% of the daily recommended amount of vitamin C. It also provides fiber to keep you full and is an excellent source of potassium. Sweet potatoes can be baked as a whole potato or as sweet potato fries, mashed, glazed, or pureed and added to your pancake mix or soup. Add a little cinnamon to your sweet potatoes for an extra autumn touch and health boost.
Swiss Chard. Get more bang for your buck! Both the leaves and the stalk of this nutrient-dense food can be eaten. One cup of cooked Swiss chard is only 35 calories and is full of vitamins A, C, and E. It’s also a source of vitamin K, copper, and calcium for healthy bones. Add this leafy vegetable to your salad or soups, sauté with garlic and red pepper flakes, or as a topping for your pizza.
Butternut Squash. There’s been a lot of hype around this vegetable lately and for good reason. Like pumpkin, butternut squash is packed with healthy vitamins A and C. Pureed butternut squash can add flavor and thicken the soup. This vegetable can also be roasted with other vegetables in the oven, mashed as an alternative to potatoes, or added to your favorite stew. Turnips. Turn up the health benefits with this versatile vegetable! Turnips are an excellent source of vitamin C, an antioxidant that works in your body to prevent many diseases, including heart disease. Turnip greens are a great addition to salads or coleslaw. Turnips can also be baked into turnip green chips, broiled, steamed, or incorporated into soups and stews.
Cauliflower. Did you know cauliflower comes in white, purple, and orange? Whatever color you choose, this vegetable is high in vitamin C and is a good source of folate. Try it in a stir-fry, added to soup, mashed like potatoes, battered and baked, raw in a salad, or roasted with broccoli in the oven. If you’re feeling creative, try making a cauliflower pizza crust.
