Stock up on fall superfoods

With the falling leaves and crisp air comes the wonderful time of fall harvest. Stock up on these seasonal superfoods this autumn for a fun twist on classic dishes:

Winter Squash: Butternut, acorn, and pumpkin squash are loaded with vitamin A and vitamin C, which are important for maintaining healthy cells (including hair, skin, and nails) and boost the immune system as we head into flu season. Try butternut squash pureed as a soup or roast in the oven with a few simple spices such as rosemary, black pepper, and olive oil. The small size of acorn squash makes it ideal for stuffing with cooked grains or sausage and baking in the oven for a filling meal. Pumpkin adds a warm, sweet flavor to balance savory dishes. Try a pumpkin and sage casserole, pumpkin chili with ground turkey, or add 100 percent pumpkin puree to muffins, scones, or your morning oatmeal with a sprinkle of cinnamon. After you carve pumpkins, save the seeds and toast them in the oven with a little salt and pepper for a crunchy, high protein snack.

Cranberries: Native to North America, cranberries were first used by American Indians to ward off bladder infections. Cranberries help treat bacterial infections by creating an acidic environment to prevent bacteria from binding in the urinary tract as well as in the stomach and oral cavities. The bioactive compounds in cranberries can help optimize blood pressure and decrease risk of heart disease. Studies have shown that all forms of cranberries, whether juiced, dried, or whole, offer potential benefits. Cranberries are tart and its juice is often sweetened with sugar, so opt for 100 percent cranberry juice or dilute with water. Try adding dried unsweetened cranberries to cooked quinoa with sliced apples, feta, and roasted pepitas for a filling lunch. Cranberries also pair well with stuffing for poultry and meat.

Apples: “An apple a day” may indeed keep the doctor away. Studies have shown that apple eaters have a more ideal body weight and lower risk of heart disease and diabetes. Apples are rich in quercetin, a plant pigment that protects against inflammatory damage to body tissues that occurs with aging. To mix it up, make a savory melt by adding apple slices, smoked Gouda, or cheddar to a Panini with a fruit spread such as apple butter or chutney. Bake apples in the oven for a classic dessert, or chop and soften in the microwave to add to whole wheat pancakes or oatmeal.

Pears: With 5.5 grams of fiber per serving and a mere 100 calories, pears help keep you full and lower cholesterol levels. Pears ripen off the tree, so pick when they are firm and let them ripen at room temperature, or store in the fridge for prolonged shelf life. Try making pear butter to serve with crackers and brie cheese, adding pears to cottage cheese for a high protein, fiber packed snack, or blending pears, milk of choice, 6 ounces low fat vanilla yogurt, and a dash of cinnamon and nutmeg for a spiced fruit smoothie.

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Natalie Colla, RDN, LDN, is a graduate of the University of Idaho and dietitian with Kootenai Clinic Diabetes & Endocrinology.