A Bounty of Heart-Healthy Fall Vegetables

Nothing says “fall” like the sight of plump pumpkins everywhere you turn. But there’s more to pumpkins than just jack-o-lanterns! This delicious fall vegetable is loaded with fiber and vitamin A. For a seasonal treat, use pureed pumpkin in soups, breads and other baked goods. You’ll be amazed by how many recipes can take advantage of pumpkin’s taste and texture while adding tons of nutrients. The seeds are also delicious to snack on after roasting.

Another fall veggie that’s not only delicious but nutritious is butternut squash. It contains over 400 percent of the recommended daily allowance of vitamin A in just one cup, a vitamin that helps support healthy vision. With an abundance of disease-fighting antioxidants, adding butternut squash to your diet may even help protect against conditions like heart disease and cancer. This fall vegetable is delicious on its own—just cube, season and roast. It’s also a welcome addition to soups and stews.

These mini cabbage-like veggies are packed with vitamin K, vitamin C, folate and fiber, which has been shown to reduce cholesterol. Brussels sprouts also contain glucosinolates, phytonutrients that have cancer-preventing properties. They can be steamed, roasted or grilled. They’re also delicious when cooked in the air fryer. This super nutritious fall vegetable can be shaved and eaten raw in salads or can be turned into a savory, comforting side dish.

Swiss chard, a close relative of spinach and beets, is loaded with vitamins A, K and C. It’s also a great source of iron, magnesium, potassium and fiber. The hearty fall veggie can be found in a rainbow of colors, from dark green to red, orange, yellow and purple. Add Swiss chard to quiche, pasta, omelets or soups. You can also sauté chard in much the same way you would cook spinach, collard greens or kale. The large leaves also make great burger buns or sandwich wraps.

There are few fall veggies as versatile as spaghetti squash, although it’s technically a fruit! At only 31 calories per cup, spaghetti squash is the perfect substitute for—you guessed it—spaghetti. The long, thin strands of fiber-rich squash look and taste similar to pasta and pair well with your favorite sauce or a medley of roasted vegetables.