Embracing Autumn: Fueling Your Health with the Fall Harvest
As the air turns crisp and the leaves change, autumn brings more than a shift in weather—it offers a vibrant harvest packed with powerful nutrition. Eating seasonally ensures peak freshness, better flavor, and maximum nutrient density. Adding these fall staples to your diet offers an easy, natural way to support your immune system, digestive health, and energy levels through the cooler months.
In New Mexico, embracing autumn often means fueling your gas tank for a weekend drive to enjoy your fall harvest in many of the rich valleys.
Fueling Your Health with Nutritional Harvest Stars
Pumpkins and Winter Squash (Butternut, Acorn, Spaghetti)
Key Nutrients: Vitamin A (beta-carotene), Vitamin C, fiber, and potassium.
Health Benefits: High levels of beta-carotene support vision and immune defense, while fiber aids digestion and keeps blood sugar stable.
How to Enjoy: Roast cubes with olive oil and spices, blend into comforting soups, or swap spaghetti squash in place of traditional pasta.
Apples and Pears
Key Nutrients: Soluble fiber (pectin), Vitamin C, and antioxidants (quercetin).
Health Benefits: Soluble fiber supports heart health by helping manage cholesterol, while antioxidants help combat cellular inflammation.
How to Enjoy: Slice fresh for a quick snack with nut butter, toss into green salads, or bake with cinnamon for a warm dessert.
Cruciferous Vegetables (Brussels Sprouts, Broccoli, Cabbage)
Key Nutrients: Glucosinolates, Vitamin K, Vitamin C, and folate.
Health Benefits: Known for their cell-protecting sulfur compounds, these vegetables promote liver detoxification and bone health.
How to Enjoy: Shred raw into autumn slaws, or roast at high temperatures to bring out their natural caramel sweetness.
Root Vegetables (Sweet Potatoes, Carrots, Beets)
Key Nutrients: Complex carbohydrates, fiber, potassium, and nitrates (beets).
Health Benefits: Sweet potatoes offer sustained energy without sharp blood sugar spikes, while beets contain natural nitrates that promote healthy blood pressure and circulation.
How to Enjoy: Mash sweet potatoes with a dash of nutmeg, roast a mixed tray for meal prep, or make crispy homemade chips.
Simple Ways to Eat Seasonally This Autumn
Visit Local Farmers' Markets and nearby orchards.
Batch Cook Warm Stews and Soups: Combine root vegetables, leafy greens, and lean proteins or legumes into large-batch meals for nutritious weekday lunches.
Keep Skins On: When appropriate (like with apples, pears, and young sweet potatoes), leave the skins intact to maximize fiber intake.
Featured Seasonal Recipe:
Crispy Air Fryer Sweet Potato Chips
Looking for a healthy, crunchy alternative to store-bought potato chips? Sweet potatoes are loaded with fiber and Vitamin A, and using an air fryer gives you all the crunch with just a fraction of the oil.
Ingredients:
2 medium sweet potatoes (thinly sliced using a mandoline or sharp knife)
1 tablespoon olive oil or avocado oil
½ teaspoon sea salt
Optional seasonings: garlic powder, smoked paprika, or cinnamon
Instructions:
Prep the Slices: Wash and thoroughly dry the sweet potatoes. Slice them as uniformly thin as possible.
Soak and Dry: Soak the slices in cold water for 15–20 minutes to remove excess starch. Drain and pat completely dry with paper towels—dry slices are the key to maximum crispiness!
Season: Toss the sweet potato slices in a bowl with oil, salt, and your favorite spices.
Air Fry: Arrange the slices in a single layer in the air fryer basket (cook in batches if necessary so they don't overlap).
Cook: Air fry at 350°F (175°C) for 10–12 minutes, flipping or shaking the basket halfway through until the edges are golden and crisp.
Cool and Serve: Let them cool for 3–5 minutes on a wire rack—they will continue to crisp up as they cool.
October Health Awareness Spotlight:
National Substance Use Prevention Month
Dedicated to highlighting the power of early intervention, community support, and evidence-based strategies to prevent substance misuse before it begins. Observed each October, the campaign aims to equip parents, educators, healthcare providers, and local leaders with the resources needed to foster safe, healthy environments for youth and adults alike. By encouraging open conversations, promoting mental well-being, and strengthening community-based prevention programs, National Substance Use Prevention Month plays a critical role in saving lives and supporting long-term recovery.
National Breast Cancer Awareness Month
Early detection, screening (mammograms), support for individuals diagnosed with breast cancer, and funding for research. Available at the Health Fair for free
Health Literacy Month
Emphasizing the importance of clear, accessible health information so individuals can make informed decisions about their care, prescriptions, and lifestyle. It's the reason behind our Annual Health Fair held this year at the Inn of the Mountain Gods on Saturday, October 17. See you there!
Brought to you by the Lincoln County Community Health Council. Connect with us on social media using #lincolncountycommunityhealthcouncil.
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