‘Tis the season for cooler weather, falling leaves, shorter days, and it’s National Fruits & Veggies Month. While it is sad to leave summer fruits and vegetables behind, it turns out that Fall produce provides great opportunities for foods rich in vitamins, minerals, and anti-oxidants without losing great taste.
Apples and red beets are common in any grocery store, farmers market, or farm share this time of year. Although not glamorous and often over-looked as just another piece of produce, these two pack a big health punch with their benefits. There may be something to the old expressions, “An apple a day keeps the doctor away” and “Always eat your beets.”
Fun Facts About Apples:
High in fiber: One medium apple has 5 grams of fiber.
High in antioxidants: Apples are good for heart health. The antioxidant, quercetin, is good for endurance, because it makes oxygen more available to the lungs.
Lowers cholesterol.
Good for the brain. Apples increase acetylcholine production, which helps with memory and decreases the risk for Alzheimer’s.
Contain flavinoids which reduce inflammation and decrease the risk of cancer.
High in iron and Vitamin C.
When buying, make sure to purchase firm apples without wrinkles. The apples with the highest amount of antioxidants are Ida Red, Red Delicious, and Northern Spy.
It is better to eat the whole apple than to drink apple juice. You lose all the fiber and add more sugar when produce is juiced.
The annual Apple Festival at the Fox Chase Farm is taking place October 18th.
Take family or friends apple picking in the Philadelphia area at Brecknock Orchard, Linvilla Orchard, or Solebury Orchard. Check here for other pick your own locations.
Fun Facts About Beets:
Rich in natural nitrates which support good blood pressure.
Anti-inflammatory: Beets contain betaine, which helps fight inflammation.
Phytonutrients have anti-cancer properties.
Detoxifies the body.
Rich in nutrients includingVitamin C, Vitamin A, fiber, potassium, manganese, magnesium, folate, copper, zinc, and iron.
Beets are an easy-to-grow fall vegetable in any garden. Beet seedlings can be bought at your local nursery or home improvement store.
Want to pack all of these nutrients into one recipe? Try this Apple Beet Salad.
Apple Beet Salad
Ingredients:
2 apples (choose apples based on your liking)
2 beets (any color)
1 tbsp Olive oil*
1 tbsp Apple cider vinegar* (try Bragg’s for added benefits)
*adjust olive oil & apple cider amounts per your liking
Directions:
- Preheat your oven to 400̊F.
- Cut the apples and beets into ½-inch to 1-inch, cubed pieces.
- Place the cubed pieces on a baking sheet.
- Toss with olive oil and apple cider vinegar.
- Bake until tend.
- Let cool and serve.
Beets turn sweet when they are baked, so this is a sweeter salad. This recipes also refrigerates and freezes well for consumption later.
For more beet recipes check out EatingWell.com. Also, please check out my August post on Homemade Popsicles using fruit and search our blog posts for other fruit and vegetable related posts!
By Megan Carrier 
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition