Eat pretty this Fall
Fall is my favorite season, not only because we can look ahead to a not so 90 F weather but because of the amazing seasonal fruits and veggies that come with it.
During the summer we get exposed to sun, excess water and elements that might be damaging for our skin, hair and nails. Fall is the perfect time to recover with nutrient packed foods that will help repair any damage occurred.
BROCCOLI :Its low in calories and its also one of the most nutrient-dense foods! Rich in vitamin C, which is essential to the production of collagen and elastin basically what keeps our skin toned and firm. Broccoli demonstrates remarkable anti-cancer effects,specially breast cancer thanks to compounds like indole-3-carbinol and lutein. It doesn't have to be eaten raw, after a light steam most nutrients are still present.
*Members of the cabbage family like broccoli contain "goitrogens"natural substances that can interfere with the proper function of the thyroid gland. If suffering from any thyroid disorder, avoid them raw always consumed them cooked.
SQUASH: Acorn squash,Butternut squash,Hubbard squash,Pumpkin, Spaghetti squash,Turban squash are all the varieties of squash available fall and winter.They are excellent sources of carotenes,vitamin C,B1, Folic acid,B6,niacin. In addition of being Cancer-fighters they also offer protection against developing type 2 Diabetes. You can use squash and its varieties to do mainly anything! Spaghetti squash, mashed potatoes,breads,cakes,muffins and soups.
*Pumpkin seeds are on of the best known sources of zinc, an essential anti-inflammatory beauty mineral that aids in hair growth,nails and clear skin, in addition they contain a list of anti-aging nutrients like omega 3's,vitamin A,B and K and minerals such as niacin,magnesium,iron,copper.
GARLIC HERB SPAGHETTI SQUASH
This is a very filling super easy recipe! perfect for kids :)
1 spaghetti squash, halved
3 garlic cloves, minced, chooped or however you prefer them
Parsley,basil or sage to taste
Pre-heat your oven to 375, rub the squash with some olive oil and sprinkle some salt you can also add some black pepper if you like. Let it roast for 25-30 minutes. Remove from the oven and let it cool down. When cool scrape the inside with a fork if the strands come out with excess water put them on a paper towel and let them rest there.
In a skillet heat 3 tbsp or less of olive oil add garlic and cook until fragrant, add then the spaghetti squash fresh herbs and some salt and pepper to taste.
Serve and enjoy!
CHARD: Its Biotin rich! Biotin (Vitamin B7) helps the body use protein, which is very important for repairing damage and keeping skin,nails, and hair healthy, It is also an excellent source of carotenes,vitamin C,E and K,dietary fiber and chlorophyll not to mention a primary source of minerals including magnesium,potassium,iron and manganese. All of this nutrients combined make chard one of the most powerful anticancer foods,specially digestive tract cancers. You can add chard to salads,toss it with pasta, add it to omelets or use it as a spinach substitute.
*Do not cook Chard in an aluminum pot,since the oxalates contained by it will cause the pot to discolor.
APPLE: Apples are an excellent source of vitamin C, pectin which is a gel-soluble fiber that can lower cholesterol levels and other fibers. Most of its nutrients are found in the skin, thats is why it is so important to get them ORGANIC. Apple consumption has been associated to lowering the risk of heart disease, cancer,asthma,and type 2 diabetes. Apple's insoluble fiber and pectin both help promoting bowel regularity, relieving both constipation and diarrhea. there are more than 25 different varieties of apples! So when it comes to selection you decide wether you like them sweet or tart.
CRANBERRIES: Organic raw cranberries are very low in calories and packed with antioxidants,vitamin C and soluble and insoluble fiber. For many centuries they have been the number one allied against UTI'S. Its antioxidants have also shown to inhibit the development of atherosclerosis,cancer and other degenerative diseases. Pick them very red! the deeper the color the higher concentration of antioxidants and anthocyanin.
* Bottled,canned cranberry and all its varieties like cocktails and such are full of added sugars and artificial sweeteners also they contain the lowest level of antioxidants.
1 cup of Organic Cranberries
1 cup of mixed berries (strawberries,blueberries,blackberries) can be frozen
3 tbsp of lemon juice
2 cups of water or any nut milk you like (cashew,almond)
Mix all the ingredients in a high speed blender, serve and enjoy!
SWEET POTATO: Sweet potatoes are a great source of carotenes, the darker the potato the higher the carotene level.They are also a very good source of vitamin C and B6. Unlike many starchy vegetables, sweet potatoes are classified as an anti diabetic food.The most important component is vitamin A, keeps your skin smooth regenerates collagen and keeps you beautiful from head to toe!
*If you want to peel the sweet potato, do so with a vegetable peeler and try to remove as little skin as you can to retain as much nutritional value as possible.
SWEET POTATO MUFFINS
This is such a yummy way to add sweet potato in your diet, its superfilling and gives you just the right energy boost you need in the morning! Great for breakfast, with lunch or even as a mid-day snack :)
Makes 6 cupcakes
3/4 cup of sweet potato puree
2 tbsp of coconut oil
1tsp of pure vanilla extract
1 cup of nut milk (almond or cashew)
1 cup of coconut flour
1/2 cup of milled rolled oats
1tsp baking powder
1/2 tsp baking soda
pinch of salt
toppings of your choice: pepitas,chia seeds,walnuts,raisins...etc
Pre-heat oven to 375 and line your muffin pan with parchment paper. Mix all the wet ingredients and the dry ingredients in separate bowls. Whisk carefully the dry ingredients into the wet ones. Spoon batter on the muffin pan. Sprinkle your toppins and bake 20-25 minutes or until inserting a toothpick and it coming out clean.
Cool down, remove parchment paper and enjoy :)
This fall remember to eat a RAINBOW meaning a great variety of fruits and vegetables.
Reduce your exposure to pesticides.
Eat to regulate your blood sugar level
Do not over consume meat and other animal foods
Eat the right types of fats
Keep your salt intake low, your potassium intake high
Drink lots of water! Stay hydrated