By Dani Renouf RD, MSc, CDE
Photo by Blair Fraser on Unsplash
As another harvest season approaches, we can find inspiration in heartier food fare that warms us up during those cooler autumn days. Harvest season is a time when many cultures around the world celebrate the bounty of autumn, so exploring some new flavours and dishes can become a fun activity on those rainy days when we spend most of our time indoors. We also know that the transition from summer to autumn can bring on colds and flus as well, so choosing foods that help us meet our nutrient needs while the weather changes for the cooler is important.
Some top tips for enjoying festive fall dishes include trying the following:
- Enjoy seasonal fruit and vegetables which are going to be fresh and high in nutritional value, including nutrients such as fibre, vitamin C, A, and other important antioxidants. These include pumpkins, leeks, eggplants, Brussel sprouts, cranberries, apples, and pears.
We love this root vegetable hash for a creative breakfast (or quick meal) alternative: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/root-vegetable-breakfast-hash/
- Use your oven more often to roast your favourite fruits and vegetables, and yes, roasted or oven-grilled fruit like baked apples or pears, are a delicious and nutritious way to enjoy your meals and make dessert your favourite part of the meal! This delicate pear dessert will be sure to please everyone and become a festive addition to your celebratory gatherings: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/honey-and-5-spice-roasted-pear/
- Prepare soups and stews which can be frozen for a quick meal later on, and add plenty of vegetables, perhaps some beans or lentils, and some brown rice, pasta, or barley to round out the soup that now eats like a meal! This carrot and apple soup is a great base to enjoy on its own or add ingredients to that you enjoy. https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/carrot-and-apple-soup/
For a Middle Eastern inspired soup, try this barley soup recipe, which is rich in vitamins and minerals, such as iron and B-vitamins: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/ash-e-jow-barley-soup/
- To stave off the cold and flu, ensure you are taking steps to be food safe in your home by including these important steps for food hygiene: https://www.kidneycommunitykitchen.ca/dietitians-blog/the-importance-of-kitchen-food-safety/. Find time to rest and relax and take the time to enjoy balanced meals that showcase all the colors of the food rainbow.