Healthiest Fall Foods

Enjoy the bounty of the fall with the healthiest seasonal foods. Orange, reds and yellows dot the sky thanks to fall foliage and those same colors should dominate your fall plate. From root vegetables to apples and warming spices, enjoy a bounty of good health this Autumn.

Apples

With so many apple varieties available in the fall you won't run out of variations in flavor in your favorite sweet and savory dishes. Plus, apples help regulate your blood sugar, satiate you, and are beneficial for your digestive tract according to World's Healthiest Foods.

Warm up apple dishes with cinnamon:
* Use whole cinnamon sticks in a cup of cider.
* Use freshly ground cinnamon to give your homemade apple pie an edge.
* Dress up French Toast, made with yesterday's baked bread with fresh cinnamon and a hint of pure vanilla.

Kale

The dark leafy vegetable is rich in lutein, which protects vision. Kale is also a super healthy food thanks to the folate, magnesium and Vitamins A, C, K and according to World's Healthiest Foods. If it's healthy for pregnant women we can all benefit from it.

* Steam and serve with a dash of salt, pepper and a hint of butter or butter substitute.
* Chop steamed kale and add it to your family's favorite pizza, spaghetti sauce or soup.
* If you're feeling brave, make a kale and apple smoothie with apple juice, celery and a banana.

Peppercorns

If you're still using pre-ground pepper from a little metal shaker, you're missing something. Something big. Something bold. The warming sensation and strong flavor achieved only when you use a pepper mill to crack open peppercorns. Pepper is the world's most popular spice according to Farmer's Almanac, and with good reason. Many cooked foods taste unfinished when the pepper is missing.

* Use in homemade dressings for apple and salad with fresh greens.
* Try white pepper when making homemade Alfredo sauce or white cream sauces for your favorite fall vegetables or soups.
* Rub black pepper on baked potatoes, a slab of seafood or a thick piece of meat.

Pumpkins

They're orange, they're irresistible during the fall and they are not just for decorating. Pumpkins, similar to other orange produce, is rich in beta carotene according to the University of Illinois Extension. Beta carotene is thought to help prevent heart disease, some cancers and "degenerative aspects of aging."

* Cut open a pumpkin and bake the seeds for a snack rich in magnesium and iron.
* Slice the rest of the pumpkin into smile shapes (or the shape of a cantaloupe slice). Sprinkle with Kosher salt, black pepper, Parmesan cheese and bake.

Mustard Seeds

Flavor your fall favorites with mustard seeds or powder. Mustard seeds are rich in phytonutrients. They are also good sources of selenium and magnesium which give the seeds anti-inflammatory benefits according to World's Healthiest Foods . Mustard seeds may also help reduce the frequency of migraines according to Natural News.

* Ground mustard can be added to a simple egg salad sandwich to give it a little heat. The mustard pairs well with a dash of Paprika.
* Make a homemade honey and mustard sauce to baste boneless chicken breasts for a late-fall grilling afternoon, or to bake in the oven.
* Sprinkle ground mustard into your next veggie stir fry.