More Healthy Fall Foods

By Betty Murray

Daylight Savings Time has ended, Halloween is now behind us and Thanksgiving is just around the corner. With the cooler fall temperatures come some of my favorite fall vegetables. Many people equate fall holidays with weight gain, but there are a number of fall foods that are healthy and rich in nutrients.

As a continuation of my previous article about healthy fall foods, here a few more of my favorite fall vegetables:

Eggplant — Best in the fall, eggplant is an excellent source of phytonutrients, flavonoids (a powerful antioxidant), fiber, manganese, potassium, thiamin, copper, magnesium and vitamin B6. Brush some olive oil on sliced eggplant and bake them, or enjoy them on a grilled sandwich with tomatoes.

Spinach — A dark, leafy green that has health benefits all year round, spinach is packed full of nutrients including flavonoids and anti-inflammatories. Lutien, another nutrient found in spinach is known to help prevent cataracts and certain cancers. Spinach is also a rich source of fiber, vitamins A and C, folate, calcium and magnesium.

Leeks — Weather you sauté them with vegetables, or enjoy them in a bowl of hot soup, Leeks contain many of the same health benefits as onions and garlic. They are also a source of fiber, vitamin C, folate, potassium and calcium.

Beets — Beets contain betacyanin, which is thought to help prevent cancer. Can’t stomach boiled or pickled beats? Try roasting them and serving them as a side dish. Other nutrients found in beets include vitamins A and C, phosphorus, magnesium, calcium, folic acid and iron.

Carrots — Your mom wasn’t lying when she told you eating carrots is good for your eyes. Carrots are a rich source of carotenes, which are thought to be good for both vision and skin. They are also high in fiber and a source of vitamins A, B1 and C, riboflavin and niacin.

Shop the local farmer shed at the Dallas Farmer’s Market to find the freshest, organic fall vegetables.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

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Banish Body Fat Lecture FREE LECTURE – January 19th at Central Market in Plano

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January 19th, 2013 at 1:00pm

Central Market

320 Coit Rd.
Plano, TX 75075
(469) 241-8300

320 Coit Road  Plano, TX 75075(469) 241-8300

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Betty Murray, CN, HHC, RYT, nutritionist, author, public speaker and founder of Living Well Health & Wellness Center, an integrative medical center in Dallas ( Murray specializes in working with hormonal imbalances, digestive disorders, autoimmunity and weight loss. For more information about food sensitivities and diet, read her new book, Cleanse: Detox Your Body, Mind and Spirit. Banish Body Fat the book is due out in the Fall.  Visit