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The Best Fall Foods for Recovery


fall foodsYou can’t miss them! The signs plastered all over your local coffee shop for the latest rendition of the pumpkin spice latte, this year with more fall spice! Your grocery store is also excited to present the newest pumpkin creations that range from pumpkin soup crackers to pumpkin-flavored Oreos. No doubt, fall equals pumpkin in the world of nutrition.

While pumpkin on its own can be a very healthy choice to accompany your dinner, it is not the only fall harvest that can be of value to your overall diet and recovery. Autumn is the time to experiment with some foods that you might not have considering cooking with before, including:

Brussels Sprouts

This vegetable might look like a miniature version of cabbage, but its nutritional content is anything but mini-sized. Brussels sprouts are jam packed with iron, protein, potassium, Vitamin C, and much more. Looking for some different ways to integrate these sprouts into your regular diet? Try mixing brussels sprouts with some hazelnuts for a unique flavor that is sure to satisfy.


Parsnips are full of potassium, magnesium, phosphorous, iron, and zinc, while also being an excellent source of Vitamins B, C, E, and K. Parsnips can be used for breakfast foods, dinners, and even desserts for a nutrient-packed kick!


Full of beta-carotene, rutabagas are a great source of energy with potassium and manganese, in addition to phosphorus, which can help with the metabolism of protein and sugars. This root vegetable is perfect as a side dish during those crisp-fall evenings, and can be roasted in a similar manner to potatoes.


This vegetable has been all the rage lately for its versatility in many different recipes, including pizza crusts and as “rice.” You can grate the cauliflower down and use it in place of rice for a tasty substitute. As a non-starchy vegetable with glucosinolates (the sulfur-containing compounds that give cauliflower its signature smell), this vegetable activates the body’s detoxification system.


Squash is commonly found around the Thanksgiving table, but it can be incorporated into many dishes throughout the fall to ensure that you are getting enough Vitamin A, C, E, and folate. Consider using spaghetti squash in place of pasta to add some more vegetables to your plate, or try adding acorn squash to a smoothie to start your day off right.


Dates are full of dietary fiber, potassium, and antioxidants.This tasty nutrient-dense fruit can be eaten fresh or dried and is an excellent choice to include in baking or even in stews.

How are you incorporating fall harvest foods into your daily life? One of our personal favorite post workout treats are these Pumpkin Spice No Bake Cookie Dough Bites from @cottercrunch. What foods have you found that can help your recovery the most? Tweet @themarcpro with your favorite fall dishes that warm you up and keep your body propelling forward.