Among the most nutritious are carrots, orange peppers, sweet potatoes, and winter squashes, including pumpkin
 
These vegetables, exemplified by their vibrant color, are good sources of vitamin C, folic acid and other B vitamins, potassium, fiber, vitamin A, and carotenoids.  Due to their fiber content, these vegetables are quite satiating.  And the vitamin A is important for healthy skin, nails, and hair.
 
Orange vegetables are excellent sources of alpha-carotenoids, lutein, and most notably, beta-carotene.  Beta-carotene and its family of carotenoids have anticancer functions and strengthen the immune system.  Beta-carotene is associated with a reduced risk of breast, ovarian, uterine, cervical, lung, colorectal, and prostate cancer.  
 
Simple and delicious – these vegetables are great oven roasted.  Eat these vegetables regularly – if not daily, several times a week. Foods rich in beta-carotene are more easily absorbed when cooked, juiced, or blended. Cooking and processing helps break down their tough cellular walls and make the beta-carotene more available to the body's tissues. To discuss a few...

Pumpkins - Not only a decorative item, but also an exceptional source of carotenoids and dietary fiber. Note: I'm not referring to pumpkin spice latte's here, rather actual pumpkin. The most common pumpkins used for culinary purposes are the sugar pumpkin and Jack Be Littles. Pumpkins with the best flavor typically have stems that are firm, full, and corky.

Sweet potatoes - One medium-sized sweet potato has more beta-carotene than a large raw carrot, plus a healthy dose of vitamin C, folic acid, other B vitamins, and dietary fiber. All this for only 120 calories, great taste, and low cost makes sweet potatoes a nutritional bargain.

Carrots - So versatile; can be raw, cooked, prepared in a beverage, soup, salad, snack, side dish, entree, or dessert. And rich in beta-carotene, vitamin A, and dietary fiber too.

* A portion of text was excerpted from The Feminine Feast, by Maria Cianci and Natalie Ledesma.

Black Bean Pumpkin Soup

A flavorful, nourishing fall soup! Seriously, you want to try this recipe.
Ingredients:
1 lg red onion, chopped (2 1/2 cups raw)
4-5 lg cloves garlic, minced
1 tbsp extra-virgin olive oil
1 tbsp + 2 tsp ground cumin
1/2 tsp cinnamon
1/4 tsp cayenne pepper
2 15-oz cans chicken or vegetable broth
2 cups cooked mashed pumpkin or other dark orange squash
1 16-oz can diced tomatoes (with juice)
3 15.5 oz cans black beans
1/4 cup sherry
2 tbsp seasoned rice vinegar (or apple cider vinegar)
 
Directions:
Chop onion and sauté in olive oil until wilted. While onions are cooking, add the garlic, cumin, cinnamon, and cayenne pepper. When the onions are barely golden brown, add the broth, cooked squash, tomatoes, black beans, sherry, and vinegar. Bring back to a boil, turn heat down, and simmer for about 15 minutes. Puree in a blender or food processor.
 
Makes 12 cups.

This hearty fall soup featuring pumpkin makes it very rich in protective carotenoids. The beans add a considerable amount of fiber, so it’s quite satiating. You’ll enjoy the unusually satisfying blend of spices – yum!

Recipe adapted from the Women’s Healthy Eating & Living (WHEL) Study at the University of California, San Diego (UCSD). Developed by Vicky Newman, MS, RD, WHEL Study Nutrition Coordinator.

Simple Sweet Potato Pancakes
Ingredients:

1/2 cup sweet potato, cooked (could also use frozen or canned)
2 eggs
1/2 tsp cinnamon
Spritz of avocado or coconut oil

Directions:
Blend or whisk ingredients together in a bowl. Heat grill or pan on medium heat. Spritz cooking surface with oil. Use a 1/4 cup measuring cup to place the mix on the cooking surface. Cook until  bubbling and then flip as you would cook a pancake. Serve with almond butter. Yum!

Makes 4 4 1/2" pancakes. 

Wow, it's hard to believe it's already October. Wishing you all a happy and healthy fall!

Be well,

Natalie