By Kyrin Hall PhD
Autumn ushers in a wide range of brightly coloured fruits and vegetables. These brightly coloured foods are said to contain higher levels of anti-oxidants and phytochemicals, which protect your immune system.
Among these colourful foods, Orange seems to be a dominant colour, it’s prevalent in Autumn foods such as Tangerines, Squash, Sweet Potatoes, Pumpkin, Carrots, Pomegranate, among others. Yes, I had included the Pomegranate, not just because it’s a personal Autumn favourite, but because the cochineal hues are comprised of umber, yellow-orange undertones.
When there is an Orange colour in foods, this indicates the presence of the phytonutrient Beta-carotene which converts in the body to vitamin A, known to support eye and skin health as well your immune system.
Tips for 5 Orange Autumn Foods:
The tangerine is a sweet citrus fruit. It can be combined with almonds, dates, and honey or juiced and added to oil, vinegar and ginger as a salad dressing. Other health benefits: good source of vitamin C (supports your immune system)
Tangerine and Coconut Salad Recipe (inspired by Martha Stewart)
– Tangerine Slices
– Shredded coconut
– Sliced apple,
– Zesty dressing: fresh thyme, red-wine vinegar, and tangerine juice
Winter squash has a slightly sweet flavour. It tastes great with cinnamon and ginger. Other health benefits: contains omega-3 fatty acids (support skin and cell health) Season: October–February
3. Sweet Potatoes
Sweet Potatoes are much more nutritionally dense than white potatoes. Simply roasting wedges is easy and delicious. Other health benefits: an excellent source potassium, iron, and quercetin (anti-inflammatory)
Pumpkin is a type of winter squash. It’s ideal for making puddings and pies. Other health benefits: rich in potassium, fiber and B vitamins (support mood)
The pomegranate is an antioxidant powerhouse. You can use the juice as the base for a tangy marinade and the seeds can be tossed into salads. Other health benefits: good source of vitamin C and folate (support your immune system)
Pomegranate, Persimmon and Blue Cheese salad
– Mix greens salad
– 1 small ripe persimmons, cut into wedges
– Crumbled blue cheese
– Handful of walnuts
– 1/4 cup Pomegranate seeds
In Autumn, although the days get darker… the Food does get Brighter.
Please share your favourite Autumn recipe!