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pumpkins

Fall Colors and Flavors

When you hear the word “Fall”….What is the first color that comes to mind? What food?

“Orange and pumpkins?” “Red and apples? Think of all fruits and vegetables orange and red – apples, carrots, tomatoes, sweet potatoes, acorn and butternut squash, red peppers, and of course, pumpkins!

While these colors may represent the season of fall, the red and orange colors are so much more than just the hue of the fruits and vegetables. Colorful fruits and vegetables are a powerhouse of nutrients and include dietary fiber, vitamins, minerals, and phytochemicals which are all important to maintain good health. Produce for Better Health Foundation provides a list of other nutrients found in fruits and vegetables here. This resource also shares an infographic highlighting a variety of fruits and vegetables and their key nutrients.

What’s in Season?

Below is a list of red and orange fruits and vegetables in season this fall (September – December). The foods listed in bold are in season in Florida #FreshFromFlorida.

  • Apples
  • Beets
  • Bell Peppers
  • Carambola (star fruit)
  • Carrots
  • Cranberries
  • Grapes
  • Guava
  • Mangos
  • Oranges
  • Pumpkin
  • Radishes
  • Raspberries
  • Strawberries
  • Squash
  • Sweet Potatoes and Yams
  • Tangerines
  • Tomatoes
  • Winter Squash (Acorn, Buttercup Butternut, Carnival, Delicata, Hubbard,  Pumpkin, and Spaghetti)
Celebrate the Colors

In honor of National Fruits and Veggies Month, fall colors, and red and orange foods in season, I found a hearty and healthy fall pumpkin chili recipe that was delicious. I made a few modifications to the original recipe including adjusting a spice and substituting the protein. I was able to freeze several portions to enjoy later. This recipe included red and orange foods including pumpkin, orange and yellow bell peppers, and tomatoes.

Here it is in the making. Herbs and spices are a great way to flavor foods without the added sodium – keeping it heart healthy.

Timesaver Tip: Pre-measure all the spices and dry ingredients the day before. When you are ready to make the chili, it will be a breeze. Shall I say a fall breeze?

Check out the finished product. This recipe has officially been added to my favorites. Let me know if you give it a try!
pumpkin chili

Recipe Modifications

I modified the original chili recipe by reducing the chili powder to 1 teaspoon and substituted the ground turkey with ground chicken and omitted the cheese. You can find the original recipe here: https://www.chewoutloud.com/healthy-fall-pumpkin-chili-recipe/.

Recipe Links

Below are a few recipe links to incorporate red and orange vegetables into your menu. Hope it provides a little inspiration.

“A healthy outside starts from the inside.”

― Robert Urich

Health & Wellness Challenge

As you make your grocery list or while shopping at the store, select at least two fruits or vegetables that reflect the colors of fall.

Happy Fall! I hope you enjoy the colors of fall both outside and at your table.

#fall #fallcolors #fallfoods #ufifasnews #healthyrecipes #healthy eating #pumpkin #NFVM2021 #haveaplant

Adapted from an original post, Wellness with Wendy e-news (October 21, 2020). Author: Wendy W. Lynch / Image credit: Wendy W. Lynch 

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