Fall Superfoods! | Carson Tahoe Health

This past weekend we welcomed a new season, some brisker weather and even the area’s first snowfall! As the seasons change, so do our preferred produce choices, which is why Kim Mason, a registered dietician at Carson Tahoe Health, shares some of the best ‘superfoods’ to incorporate into our meals this autumn.


The harvest season for apples is between August and November, making this prime time to enjoy some of your favorite varieties. Whether it’s Macintosh, Washington Red or a Pink Lady, they make a wonderful snack choice!  With 4 grams of dietary fiber and a flavonoid-rich skin, apples are an A+ fall superfood!


Move over summer squash! Fall and winter squash offer a finer and sweeter flavor and can be stored for months. You can pair them with cinnamon and ginger for a treat that’s rich in Vitamin A and Omega-3 fatty acids.


If pumpkin just doesn’t immediately have you feeling like fall, we don’t know what will! The moist texture and sweet taste are a wonderful addition to dishes that you are already making, including soups, breads and sauces. Pumpkin is rich in potassium, fiber and B-vitamins too! (Sorry guys, pumpkin spice latte is not included ;).


Cauliflower is such a versatile food that makes a wonderful substitute for starches in your diet. You can mash them like potatoes, roast them for an unexpected crunchy and nutty flavor or you can go the traditional route and steam them for a delicious accompaniment to any dish! Cauliflower is a wonderful source of Vitamin C and is rich in phytonutrients that have been reported to lower cholesterol.


Bring on the antioxidants! Pomegranates are PACKED with high levels of antioxidants, as well as Vitamin C and folate! The tangy flavor of pomegranate juice is a great addition to your everyday drinking water or makes a great base for a marinade. The seeds can be munched on as is for an easy snack or tossed in a salad to liven up the flavor.


Grapefruit offers a complex flavor which goes well with herbs like rosemary, thyme and basil. Plus, it’s a great source of lycopene, Vitamin C and pectin, which has been shown to lower cholesterol. The fall and winter months are the BEST time to enjoy it too! Try combining with avocado or even broiling for an unexpectedly sweet and gooey treat!

Here’s to a beautiful fall… with healthy beautiful meals to match!

For more information on food choices or to speak with a registered dietician, contact Carson Tahoe Nutritional Services. (775) 445-8035.