Plant-Based Performance: Fuelling For Fall

Spooky season is just around the corner, which means fall is here!!! Shopping seasonally for vegetables for the fall can be a great way to spice up your meals and benefit your athletic performance. With the changes in season, there comes a new array of nourishing, whole foods. Here are five reasons eating seasonally can enhance your performance and boost your health.

1. Nutrition powerhouse– Produce that are picked seasonally are those that are developed at the peak of the season. This allows produce to be growing in the most optimal conditions, such as more sun exposure, which can lead to the produce being full of antioxidants such as beta-carotene, Vitamin C, and folate. Locally in-season sourced fruits and vegetables will appear to look more vibrant and brighter than non-seasonal produce. Fruits and vegetables that are particularly high in Vitamin C are very important for fighting colds and flus, especially during the winter time. Additionally, produce that is stored for longer periods of time to accommodate for transportation or to be used for a later date tend to have a reduction in phytonutrient content. (This helps reduce and prevent inflammation in the body.)
2. Fresh and flavorful- Nowadays you can just walk into a grocery store and find any kind of produce you want, despite it not being in season. But produce that is grown and picked in season tastes so much better and delicious! When fruits and vegetables are picked for consumption that have been ripened naturally at the right time, it will have more nutrition and flavor.
3. Saves money– When farmers harvest large amounts of produce due to the crops that are in season, the cost of produce goes down. This is because in-season growing decreases the amount of traveling expenses and storage required for any produce grown out-of-season.
4. Avoid contamination from overseas– Many out-of-season produce are imported from overseas which means it is hard to truly know how the produce was grown. You can’t be sure about the regulations regarding pesticides, herbicides, and fungicides that are contaminating your foods. Many countries have relaxed laws about chemicals on fruits and vegetables due to the risks involved during long travel. Many agricultural areas around the world have shown to have high metal and other toxic contaminants embedded in the produce.
5. Better for the planet– Eating seasonally is better for the environment because it reduces the demand for out-of-season produce which supports more local produce and supports local farming. This means that there is less energy needed to transport, refrigerate and irradiate out-of-season produce.

It’s important to note that it’s not always possible to eat locally and seasonally for everyone all the time. But it is important to acknowledge the importance of your decisions regarding your health and where you put your money. Since almost all produce is available for most of the year, it’s easy to lose track of its seasonality. Here are my top 5 favorite fall produce to eat during the season.

1. Pumpkin
2. Sweet potato
3. Potato
4. Brussel sprouts
5. Red onion

Recipe: Fall Roasted Vegetables Medley

Ingredients:

• Sweet potato
• Potato
• Brussel sprouts
• Red onion
• Shallots
• Garlic
• Olive oil
• Seasonings: salt, pepper, fresh rosemary or thyme, turmeric, and paprika

Instructions:

1. Preheat your oven to 425 degrees F
2. Wash your produce
3. Dice and cut your vegetables.
4. Spread out evenly on a baking tray
5. Coat vegetables with olive oil and seasonings, then mix well so everything is coated evenly.
6. Put the tray into the oven and bake for about 30-40 minutes or until vegetables are tender and/or light golden brown.
7. Transfer vegetables to a serving platter and serve warm. Enjoy!

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