What Nature Gives You

"Pay the farmer now, or pay the doctor later."

It's an old saying, and while perhaps a little simplistic, there is wisdom behind it. The foods we grow, harvest, and eat can be one of the most powerful ways we care for ourselves. There may be no better time of year to appreciate that wisdom than October.

October is harvest season, and the foods of fall are rich in vitamins, minerals, fiber, and antioxidants that support our overall health and normal immune function. Dark leafy greens such as kale, spinach, and Swiss chard provide an abundance of nutrients and beneficial plant compounds. Orange vegetables such as winter squash and sweet potatoes are rich in beta-carotene, which our bodies convert to vitamin A, an important nutrient for immune health.

And don't overlook what is growing beneath the soil. Root vegetables are fall's nutritional treasures. Carrots, beets, parsnips, turnips, and potatoes are hearty, satisfying, and filled with fiber and nutrients. Roasted with olive oil and herbs, they become sweet, caramelized, and delicious.

Perhaps the most remarkable thing about the fall harvest is the timing. As we move toward shorter days and colder weather, nature gives us an abundance of foods that nourish and support our bodies.

We don't need to search for one magical "superfood." Instead, think variety. Eat a rainbow of fruits and vegetables and give your body a wide range of nutrients and beneficial plant compounds.

This is what I love about the concept of food as medicine. It isn't about a perfect diet or one miracle ingredient. It is about recognizing that the foods we choose every day can play an essential role in nourishing our bodies and supporting our health.

So this October, pay attention to the harvest.

Support the farmers who grow our food. Appreciate what is growing in our gardens and community gardens. Visit a local farm stand or farmer's market. Bring home something colorful. Cook something from the earth. Share a meal around the table.

When we pay attention to the seasons, something wonderful happens: nature gives us what we need, right when we need it.

Perhaps that is nature's version of food as medicine!

DON'T TOSS THAT PUMPKIN!

There's More to Pumpkin Than Halloween

Before you send your jack-o'-lantern to the curb after Halloween, think twice. Pumpkin is food—not just a decoration!

That beautiful orange color comes from beta-carotene, which the body converts to vitamin A. Pumpkin also provides fiber and other nutrients, making it a wonderful addition to fall meals.

Put Your Pumpkin to Work

ROAST IT

Small culinary pumpkins can be cubed and roasted just like butternut squash. Try olive oil, garlic, and fresh herbs.

SOUP IT

Blend pumpkin into a creamy soup or add it to chili for extra flavor, color and fiber.

STIR IT IN

Add pumpkin puree to oatmeal, risotto, pasta sauce, or even a smoothie.

BAKE IT

Pumpkin puree adds moisture and natural sweetness to muffins, pancakes, and quick breads.

SAVE THE SEEDS

Rinse, season, and roast the seeds for a crunchy snack or sprinkle them over salads and soups. Pumpkin seeds provide protein, healthy fats, magnesium, and zinc.

One Important Tip

If you plan to eat your pumpkin, choose a small sugar or pie pumpkin rather than a large carving pumpkin. Culinary pumpkins tend to be sweeter and less stringy.

This Halloween, before you toss your pumpkin, ask yourself: "Can I eat it?" Sometimes the best way to celebrate the harvest is to put it on your plate.

For more information, visit healthbarnusa.com.

OCTOBER'S
NEW JERSEY HARVEST

What's Growing Now?

Fruits

Apples • Pears • Cranberries

DARK LEAFY GREENS

Kale • Spinach • Swiss chard • Arugula • Mustard greens

ROOT VEGETABLES

Carrots • Beets • Parsnips • Turnips • Radishes • Potatoes • Sweet potatoes

FALL FAVORITES

Pumpkins • Winter squash • Brussels sprouts • Broccoli • Cabbage • Leeks • Garlic

Try Something New

Fill a roasting pan with carrots, beets, parsnips, sweet potatoes, and Brussels sprouts (add chickpeas for added protein). Toss with olive oil, garlic, and fresh herbs, then roast until caramelized. Add sautéed kale at the end for a colorful, nourishing fall plant-based meal.

Seasonal availability can vary by farm and weather.

Stacey Antine is the founder of Ridgewood’s HealthBarn USA and author of Appetite for Life. She is a national expert in family nutrition and has appeared on The Rachael Ray Show, CNN, PBS-TV, and hundreds of broadcast, print, and social channels.