“To every thing there is a season … a time to plant and a time to pluck up that which is planted.” – Ecclesiastes 3:1-2 KJV (paraphrased)
After some consideration for my quote this week I decided to go with the original author (Solomon) as opposed to another source … The Byrds! Of course, there are several well-known verses at the beginning of the Chapter but for our purpose I have selected those which pertain to my topic.
I hope that you have taken advantage over the summer months to enjoy the natural bounty of local farmers and gardeners and hopefully have had the opportunity to grow some of your own vegetables and produce.
Honestly, I am not a gardener, but I have so much respect for those who are! We do plant tomatoes, kale, radishes, and herbs such as rosemary and basil, and thankfully my husband Bruce tends all those items and harvests them for our table. We are very fortunate here in Hamilton County to have access to several farmers market locations which provide ample produce for our consumption from spring through fall seasons.
Obviously, we can eat any variety of food items throughout the year as produce and other items from around the country and around the world can be found at local grocery stores. However, for the best nutrition for our bodies it is best to consume as much local food varieties as possible.1 Some of those items best found fresh in the fall season are apples, beets, broccoli, cauliflower, cranberries, kale, mushrooms, pears, and turnips. (Most of us would not eat turnips raw, of course, but you can find some delicious recipes which include this important item.)
Of course, the size of this column does not allow for me to include recipes; however, I will share a couple suggestions that I use to enjoy dark, leafy greens and cruciferous vegetables, both of which are very important nutritionally. Place your kale leaves on a baking sheet, spread with olive oil and sea salt, and bake for about 20 minutes at 275 degrees. Delicious kale chips! Also, cut your Brussels sprouts in half, place on baking sheet, spread with olive oil and balsamic vinegar and bake for about 25 minutes at 325 degrees. Remove and mix in dried cranberries and/or almond slices. Yum!
Winter … sigh. It is coming! Some of the items which can be nutritiously helpful are beets, Brussels sprouts, potatoes, pumpkin, sweet potatoes and yams, Kiwi fruit, lemons, and oranges. Speaking for myself (and probably many of you as well) I like to include “high energy” food items in my diet. Some of those would include steel cut oatmeal, nuts and nut butters, spinach, eggs, beans, salmon, and ginger. These days it is easy to find recipes incorporating all the food items mentioned here. If you are allergic to any of these food items suggested, please do not add to your dietary plan.
As the summer sun wanes, your Vitamin D intake changes due to more time spent indoors and less daytime hours. Check with your physician who can determine whether your Vitamin D levels are where they should be or if you would need supplementation. Vitamin D is important for our immune system health and can be found in eggs, dairy products, salmon, and nuts such as walnuts.
Lastly – and you all know this – continue to drink plenty of water unless you have been instructed otherwise by your health care provider. If your intake is not adequate that can lead to dehydration and even confusion. This world is confusing enough already! Let’s enjoy those s’mores, pumpkin pie, holiday goodies coming up and also provide our bodies with tasty, beneficial, and necessary vitamins and minerals!
1 Cleveland Clinic Health Essentials
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for to any issues you may have related nutrition or fitness activity.