It is fairly common for people to gain an average of one pound per year during the holiday season. Unfortunately, that one pound doesn’t tend to go anywhere, and those pounds accumulate as the years go by. There are several factors that contribute to this weight gain, such as lack of exercise or motivation to go to the gym, stress, or seasonal depression. One of the most common factors, though, is the fact that many holiday-themed meals contain hard-to-digest ingredients that are quite fattening. 

Most holiday favorites, from stuffing and pie to peppermint mocha lattes and beyond, contain lots of sodium, fats, unhealthy carbs, and refined sugars. These dishes may taste delicious, but they leave you feeling exhausted because of the energy required to digest them. Holiday classics like turkey, ham, and stuffing can take between one to two days to digest. Next-day bloating isn’t inevitable, though. You can avoid sluggishness and discomfort with the following strategies. 

Avoid Allergies Or Intolerances

Sometimes, people will willingly eat foods they know do not agree with them simply because those dishes are specific to the holidays. Sure, there are lactose-free versions of many holiday staples, but the body can still experience some side effects from eating these foods. The body stores excess water when you eat carbohydrates and the class of sugars found in milk products. When planning your holiday menu or eyeing certain holiday treats, try your best to not overdo it with foods that slow you down. Aside from milk and wheat products, onions, garlic, beans, Brussels sprouts, and cauliflower can cause digestive side effects in some people. 

Take A Walk

It’s no secret that working out is quite uncommon during the holiday season. People are busy with end-of-year projects, traveling, holiday parties, school events, and so much more. Plus, a lot of people plan to lose weight or get fit in the new year, but we all know how that resolution tends to go. Take a walk whenever you can, be it on your lunch break or around the neighborhood before you leave for work. Additionally, take a 15- or 20-minute walk after you finish eating to aid digestion. Encouraging blood flow helps kickstart your metabolism and sweat helps flush excess toxins from the body. 

Save Room For Fiber-Rich Foods

We believe the saying, “Save room for dessert,” should be changed to, “Save room for fiber.” The reason for that is most people do not eat a sufficient amount of fiber in their daily diet. Dense foods that are full of refined sugars, simple carbohydrates, and unhealthy fats take forever to travel through the digestive tract. Incorporating more fiber-rich foods, such as fruits and vegetables, can make digestion a little easier this holiday season. Consider starting your meal with a salad or blended vegetable soup. Focus on fibrous greens, as they will help you feel full without overeating. 

Drink In Moderation

In addition to the fattening, hard-to-digest foods, alcohol also contributes to sluggish digestion and bloating. Mixed drinks tend to be high in refined sugar and air buildup from carbonated drinks like beer or champagne can cause excess gas. Additionally, the extra carbs in beer can leave you feeling slow, bloated, and sluggish. 

Check For Additives

We don’t want to generalize or insult any home chefs out there, so we’ll tread lightly here. Many holiday dishes utilize canned, boxed, or frozen foods that contain a lot of preservatives and excess sodium. Even a holiday staple like turkey can contain added sodium and pesticides. Additives can slow the digestive process and lead to water retention, two things that increase bloating. This year, opt for cleaner foods that are homemade. Consider roasting some seasonal vegetables or making blended vegetable soups. Knowing exactly what’s on your plate and in your food can help reduce the risk of bloating.

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Navigating Thanksgiving can be quite a challenge, especially if you are trying to adhere to a diet or keep your weight in check. Thanksgiving does not have to sabotage your healthy journey or your weight. With a little knowhow, you can enjoy your annual favorites and make it out of Thanksgiving without entering a massive food coma. The only thing that should be stuffed on Thanksgiving is the turkey! In this article we’ll detail some thoughtful tips to help you stay as healthy as possible this Thanksgiving Day.

Eat Breakfast

It is very common for people to avoid eating until the big meal. The thought process is that saving up calories will be a smart play. Nutritionists suggest that eating a small, balanced meal in the morning can give you more control over your appetite. Begin the day with a fruit and vegetable smoothie, cup of chia pudding, bowl of oatmeal (not the packaged stuff), or a cup of overnight oats. Eating a fiber-rich meal with a variety of vitamins and minerals will actually help you control yourself at the Thanksgiving table. 

Lighten It Up

What we mean by this is that you should have some lighter food options at your Thanksgiving table. Whether you are hosting or attending, bring a couple dishes that contain far less fat, sugar, and calories than everything else. Try using salt-free chicken broth to baste the turkey or make the gravy. Experiment with fruit puree instead of oil in baked goods. You can also make a fall-themed roasted vegetable medley, salad, or root vegetable puree in place of mashed potatoes. 

Get Active

There is no need to go hard in the paint, but it is a great idea to move the body before the big meal. You will likely not want to move after, so burn off some energy and calories earlier in the day. Go on a long walk with family, engage in an at-home HIIT workout, or do a family yoga practice. Make fitness a family affair! You can even encourage everyone to go on a post-dinner stroll to help encourage healthier digestion. 

Skip Seconds

It is difficult, but we believe that you have the willpower to resist a second helping of food. Plan your plate accordingly and enjoy the food you selected. Save a little room for a piece of dessert you want and let that be the end of the meal. Choose the best selections at the buffet, not just a little of everything because it’s all there. Nutritionists state that roasted sweet potatoes, thin gravy, plain vegetables, and white turkey meat are your best lower-fat, lower-calorie options. Plus, you can always have another plate the next day when you reheat leftovers. 

Go Easy With Alcohol

It can be easy to overindulge in both food and alcohol, especially if you are watching the games with family and friends. Alcohol, especially beer, can increase your caloric intake quite a bit, and that is something you don’t need on Thanksgiving. Enjoy sparkling water, plain water, or iced or hot teas on thanksgiving to promote healthier digestion. Additionally, avoid sugary sodas to limit sugar and caloric intake. 

Savor Your Food Slowly

Eat slowly this Thanksgiving, savoring every bite of food you put in your mouth. Put your fork down between bites and pay attention to each mouthful. That’s the best way to feel satisfied with your plate of food. Additionally, choose dishes that contain whole grains, vegetables, and broth-based soups this year. 

Focus On Family And Friends

Yes, Thanksgiving revolves around food, but it also is a time to be thankful for the relationships between family and friends. The main event of the day should be socializing with friends and family. Spend quality time with them because you may not see some of them again for a while.

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Thanksgiving Day is not the healthiest day of the year, not by a long shot. It is a day of indulgence, a time for loose-fitting clothing that allows the stomach to expand. Just because the Thanksgiving meal is not healthy, that doesn’t mean you can’t establish little tricks to make it slightly healthier. Not only will these tips keep you from entering an uncomfortable food coma, but they will also keep you from becoming one with the couch all night. 

A lot of people usually pack on at least one pound during the holidays. Statistically, that weight tends to stay on the body and accumulates as the years go by. Thanksgiving doesn’t have to sabotage your weight, nor does it have to make you feel like a slob. With a little knowhow, you can build a healthier meal for yourself this year, and for years to come. 

Start With Soup

Now, soup isn’t always at every Thanksgiving table, but you can change that by making a pot. That can be your contribution to the big meal, if you are not already covering other aspects of the meal. When you go to get food, pour yourself a large bowl of soup, which should be made from seasonal vegetables. A simple butternut squash soup, potato and leek soup, or even a broccoli and carrot soup with thyme. By starting the meal with soup, you will slow down while eating and may even reduce the amount of calories you consume throughout the meal. 

Go Crazy With The Veggies

This is a rule that everyone should live by: fill up at least 50% of your plate with non-starchy vegetables. Mashed potatoes and candied yams do not count, as they are loaded with butter, sugar, dairy, and other ingredients. Brussels sprouts, green beans, carrots, roasted bell peppers, or even a green salad count toward that 50%. Dietitians recommend sticking with smaller portions of starchy vegetables, such as potatoes, corn, winter squash, and green peas to reduce caloric intake. 

Scoop Sides Sparingly

The majority of calories actually come from the side dishes, as they contain the most carbohydrates and unhealthy fats. We are talking about Mac n’ cheese, dinner rolls, stuffing, mashed potatoes, cranberry sauce, candied yams, and green bean casserole. If you take a serving of these sides, it should be no larger than half of a baseball. Also, you don’t need a dinner roll. We all know what bread tastes like!

Fill Up On Skinless Turkey Breast

Compared to most other classic Thanksgiving dishes, the turkey itself is relatively low in calories. That is especially true if you stick to skinless white meat, such as the turkey breast. Nutritionists generally recommend three ounces of protein (about the size of a deck of cards), but they say it’s acceptable to eat a little more than that on Thanksgiving. You definitely do not need five times that serving amount on your plate, as that is not an appropriate portion size, which you have to keep in mind if you want to be healthier this year. 

Practice Portion Control With Your Dessert

It is difficult to adhere to correct portion sizes when presented with a giant buffet of delicious foods you only eat once per year. Yes, you should watch your dessert portions, but keep portions in check for the entirety of the meal as well. In regards to dessert, most nine-inch pies are designed to be cut into eight slices. Most people cut six slices, and those portions are way too large. Limit the variety of desserts you eat, if the dessert table is your weakness. Stick to one slice of your favorite dessert and don’t add additional calorically-dense, sugary items like ice cream or whipped cream to your dessert. 

Lastly, you should enjoy the Thanksgiving meal with the people you love. Savor the bites you take and don’t waste your calories on foods that you find “just ok.” Eat foods that you cannot get any other time of year, such as homemade cranberry sauce, specialty sides, and pumpkin pie. Skip the mashed potatoes, chips, and rolls because you can get those any time you want.

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The autumn harvest brings an array of root vegetables for comforting, hardy recipes that warm the soul. You’ll also see numerous fruits that you don’t typically see any other time of year. We don’t know about you, but fruit that is in season for a limited time is very exciting. Not only do these fruits exhibit impressive nutritional profiles, but they also taste great and are quite versatile. 

A 2020 study found that vegetarians who ate a diverse mix of fruits and vegetables had a lower risk of stroke than non-vegetarians who ate meat. An additional study from 2021 also gives people a reason to eat more fruits and vegetables. In this study, participants who ate the recommended five servings of fruits and vegetables per day experienced a lower risk of death than those who ate fewer servings. Additionally health experts encourage people to eat seasonal produce items because they are at peak freshness and nutritional value. Choosing seasonal produce will also help reduce your carbon footprint, as fresh and local items don’t need to be transported long distances. We are talking about farm to table!

For more inspiration and information about seasonal produce items, visit your local farmer’s market and talk with the farmers. They are very knowledgeable about the flavor profiles and how to use/cook with the various produce items. To buy you some time until that happens, we’ve outlined the top seven fall fruits below. 

Kumquats

Don’t know what kumquats are? They are about the size of grapes, but they are citrus fruits and happen to be one of the best sources of fiber and vitamin C. Although they are technically winter fruits, they often show up in mid to late fall. In some areas, such as the Southern United States, they are available year round because of the warmer climates. Kumquats are the only citrus fruit that you can eat with the peel, which contains even more antioxidants than the fruit’s flesh. 

Quinces

A lesser known fall fruit, the quince is probably not in your regular fruit rotation. It resembles a lumpy, slightly larger pear, exhibiting a bright green skin. Quince is naturally rich in vitamin C, potassium, copper, fiber, and antioxidants, including rutin and caffeoylquinic acid. Most people boil quince to enjoy it, as that is the best way to enjoy the best flavor. Quarter the fruit, remove the core and seeds, and boil for about 40 minutes. You can add the flesh to juices, tarts, sweet treats, and purees. 

Pears

We are going from the quince, a fruit that somewhat resembles a pear, to the actual pear fruit. From Anjous and Bartletts to Forelle and Seckels varieties, pears are a hydrophilic food, meaning they fill you up quickly and love water. Pears contain the complex carbohydrate known as pectin, which acts as a detox agent, immune system stimulant, and gastrointestinal tract regulator. According to several studies, eating pears on a regular basis may help reduce bad cholesterol levels and regulate the body’s absorption of sugar. 

Cranberries

You cannot have an article that details the best fall fruits and leave cranberries off the list. Fresh cranberries are only available for a limited time, typically from mid to late fall. Harvested in places like the Northeast United States, cranberries are valuable sources of plant compounds like benzoic acid, anthocyanins, quercetin, vitamin C, and epicatechins. Cranberries go great in sauces, pies, scones, muffins, salads, smoothies, and desserts. A 2022 study found that participants who took a cranberry supplement (the equivalent of one cup of cranberries) daily for 12 weeks improved memory and lowered LDL (bad) cholesterol. 

Apples

Apples are the quintessential fall fruit, and one of the best fall outings is to go apple picking at an orchard. Available in many varieties, apples are excellent sources of fiber, vitamin C, and polyphenols, which are beneficial plant compounds that exist in plant-based foods. Polyphenols may help to reduce the risk of heart disease and type 2 diabetes, according to several research studies. Flavonoids, which are also present in apples, may help reduce the risk of Alzheimer’s disease and general cognitive decline. 

Grapes

Although grapes are available year round, they boast their best flavor during fall. Enjoy varieties like champagne, concords, holiday seedless, and many others. Grapes don’t seem to get a lot of attention when it comes to nutrition, but they are excellent sources of vitamin C, vitamin K, and antioxidants like resveratrol, an anti-inflammatory compound that keeps your skin looking young. Grapes also contain anthocyanin, another antioxidant that has ties to longevity. 

Passion Fruit

Passion fruits are available in the early- or mid-fall months, and they grow in climates that are always warm. The actual fruit is quite gelatinous, with black seeds that are also edible. The taste is a bit sour, but riper passion fruits tend to be on the sweeter and highly fragrant side. You can incorporate passion fruit into acai bowls, smoothies, and juices. They are naturally rich in vitamin A, vitamin C, beta-cryptoxanthin, carotenoids, and other polyphenols.

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Last week, over half a million bottles of prazosin hydrochloride, a blood pressure medication, were recalled by drug manufacturer Teva. The reason for the recall was because testing revealed higher-than-acceptable levels of impurities known as N-nitrosamines. All of this information was released by the U.S. Food and Drug Administration (FDA) via an enforcement report.

The enforcement report detailed a Class 2 event, indicating that the affected medications, “…may cause temporary or medically reversible adverse health consequences or where the probability of serious adverse health consequences is remote.” The recall is for 1, 2, and 5 milligram (mg) doses of prazosin hydrochloride. This medication is an alpha-blocker that is FDA-approved to help treat high blood pressure. Some people also use prazosin hydrochloride to treat benign enlarged prostate, nightmares related to PTSD, and temporary discoloration in the extremities due to cold exposure. 

You can check the lot number on your prescription to see if it was included in the FDA’s list. The FDA and Teva did not indicate whether consumers should throw out prazosin included in this recall. For the Class 2 recalls, however, the FDA states that people can typically keep taking the recalled medications unless otherwise stated by the manufacturer. That is entirely your decision to make, as stopping medication in certain instances may be more harmful. Consult your doctor or pharmacist if you have questions regarding your medication. 

What Are N-Nitrosamines?

These chemicals commonly exist in water and foods, including cured and grilled meats, dairy, and vegetables. Most people are exposed to some amount of nitrosamines, but that depends on diet and other factors. 

The N-nitrosamine impurities can form during the manufacturing or storing processes of a drug. According to the FDA, the N-nitrosamine impurities may increase the risk of cancer if people are exposed to them above acceptable levels and over long periods of time. If you happened to take a medication with nitrosamine levels at or below accepted levels, every day for 70 years, you wouldn’t be expected to have a higher cancer risk. As that is an estimation, you may not want to take that chance. 

At Dherbs, we are not medical professionals, so we cannot legally advise how you should proceed with this current recall. If you do take this specific blood pressure medication, though, consult your doctor or pharmacist if you have not received any information from the manufacturer. We are always here to help you improve your health and we encourage you all to do your research regarding not only our products, but anything that you decide to put in your body.

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Whether you use fresh or canned pumpkin, incorporating pumpkin into your meals is never a bad idea. That is especially true when pumpkins are plentiful during fall. Even the seeds, which you should not throw away after scooping out the stringy flesh, offer beneficial nutrients. The actual pumpkin flesh, though, is one of the richest sources of beta-carotene and contains other nutrients like fiber, vitamin C, carotenoids, copper, potassium, iron, and more. 

What Is Pumpkin?

The pumpkin is considered one of  the oldest domesticated plants. Historians suspect that tribes native to North America grew them since at least 5,000 BCE. Pumpkin is technically a fruit, but people commonly think of it as a vegetable. Fruits are edible, seed-bearing, flowering plants, which makes all squash fruits. The pumpkin is technically a winter squash that comes from the Cucurbita pepo or Cucurbita maxima plants. It is related to watermelon, zucchini, and cucumber, among other fruits and vegetables. The entire pumpkin, minus the string flesh and skin, is edible.

Pumpkin flesh and seeds are rich in a wide variety of nutrients. They contain everything from zinc and vitamin A to healthy fats and fiber. We hope that you don’t reserve pumpkins just for carving this year and that you enjoy them for all their health benefits. If you choose to use canned pumpkin, make sure it is 100% pure pumpkin, not pumpkin pie filling. The former is real pumpkin, while the latter is rich in processed ingredients, added sugars, and unhealthy oils. Continue reading to learn why you should eat more pumpkin. 

May Help Regulate Blood Pressure

A one-cup serving of cooked pumpkin provides more than 12% of the recommended daily intake (RDI) of potassium. Potassium is an electrolyte found in bananas, avocados, squash, potatoes, and other fruits and vegetables. Most adults lack sufficient potassium in their diets, which is a shame since potassium may help regulate blood pressure. It works to counteract the effects of sodium, which most Americans consume in excess regularly. Additionally, the fiber in pumpkin may help promote healthy cholesterol levels, which lowers the risk of heart disease. 

Provides Manganese And Copper

These two minerals may not receive as much attention as other nutrients, but they are integral to overall health. Manganese helps protect against bone density loss and fractures. The anti-inflammatory properties of manganese may also help encourage optimal metabolic, joint, and brain health. Copper, on the other hand, helps promote the formation of hemoglobin and collagen. It also aids with the synthesis of enzymes and proteins involved with respiration, energy metabolism, and DNA synthesis. 

Helps Maintain Healthy Vision

Pumpkin’s vibrant orange color is attributed to the impressive beta-carotene content. Beta-carotene is a precursor to vitamin A and essential for maintaining healthy vision as you age. Several studies indicate that beta-carotene may help lower the risk of age-related macular degeneration and cataracts, two common age-related causes of vision loss. Lutein and zeaxanthin are two other carotenoids in pumpkins and they work to protect the eyes from oxidative stress and UV light. 

Supports Healthy Skin

Pumpkins contain vitamins A, C, and E, in addition to zinc, all of which contribute to healthier skin. Vitamin C works to enhance collagen production and improve skin elasticity, which helps reduce the signs of aging. Zinc aids inflammation reduction and may help people with acne-prone skin. Lastly, research published in the American Journal of Clinical Nutrition claimed that beta-carotene works to protect the skin from UV rays.

Lots Of Vitamins C & E

A one-cup serving of cooked pumpkin contains 13% of the RDI of both vitamin C and vitamin E. Vitamin C, as we mentioned previously, supports collagen synthesis and helps protect cells from tissue damage. It is also an integral antioxidant for optimal immune function and neurological health. Vitamin E also offers antioxidant effects, and a diet rich in vitamin E has been linked to a reduced risk of PMS symptoms, Alzheimer’s disease, acne, wrinkles, and hormonal problems. Vitamin E also works to prevent free radical damage, which may help to decrease the risk of several cancers, including colorectal and prostate cancer.

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Found throughout the entire body, primarily in bones, muscles, and non-muscular soft tissue, magnesium is an essential mineral with many roles in the body. Even though it helps carry out many bodily functions, roughly 50% of people in the United States do not consume enough of it daily. Failure to consume enough in your daily diet can increase the risk of developing high blood pressure, osteoporosis, diabetes, and heart disease. 

Benefits Of Magnesium

Magnesium is part of a group of helper nutrients, including fiber, potassium, and antioxidants. These nutrients help protect blood vessels and work to improve insulin resistance. Magnesium also helps the body convert vitamin D into an active form that the body can use. It helps the kidneys and liver metabolize vitamin D. Being deficient in magnesium actually reduces the body’s ability to use vitamin D, which ultimately impacts calcium absorption. Magnesium also assists with:

• Energy production
• Muscle and nerve function
• Bone density
• DNA repair
• Protein synthesis
• Blood sugar control
• Blood pressure regulation

Although almonds contain a good amount of magnesium, among other minerals, there are other foods that offer more magnesium. Continue reading to learn more about them. 

Legumes And Pulses

Legumes and pulses include chickpeas, lentils, peas, beans, soybeans, peanuts, green peans, and snap peas. Most legumes and pulses have less magnesium per serving than almonds, but others provide more than double. As a quick note, the body absorbs about 30% to 40% of magnesium from food. Some foods, such as legumes and pulses, have molecules that make it harder for the body to absorb magnesium. Soak your legumes to increase magnesium absorption. Consider the following amounts from different legumes and pulses:

• Soybeans: 148 milligrams (mg) per cooked cup
• Lima beans: 126 mg per cooked cup
• Black beans: 120 mg per cooked cup
• Adzuki beans: 120 mg per cooked cup
• Edamame: 99.2 mg per cooked cup
• Navy beans: 96.5 mg per cooked cup

Chickpeas: 78.7 mg per cooked cup

Whole Grains

Providing fiber, vitamins, and minerals like magnesium, whole grains can be great additions to your diet. Whole grains, unlike refined grains, contain all three parts of the grain (bran, germ, and endosperm), which are removed from refined grains during processing. Milling reduces the magnesium content, which explains why white rice has about 20% of the magnesium that exists in brown rice. The following whole grains offer the most magnesium:

• Amaranth: 160 mg per cooked cup
• Teff: 126 mg per cooked cup
• Quinoa: 118 mg per cooked cup
• Brown rice: 85.8 mg per cooked cup
• Buckwheat groats: 85.7 mg per cooked cup

Leafy Greens And Vegetables

There are not too many vegetables that contain a lot of magnesium. Researchers agree that some leafy greens and select vegetables have more than almonds offer per serving. Green vegetables are highly versatile, as they can go into omelets, smoothies, salads, stir-fries, soups, or stews. Some great magnesium-rich vegetables include:

• Spinach: 157 mg per cooked cup
• Swiss chard: 150 mg per cooked cup
• Beet greens: 97.9 mg per cooked cup
• Acorn squash: 88.2 mg per cooked cup

Nuts And Seeds

Besides almonds, there are other nuts and seeds that offer good amounts of magnesium, in addition to zinc, selenium, and vitamin E. There are also nut butters and flours that contain magnesium. Use nut flours in place of standard all purpose flour to get more magnesium for your buck. And while most nuts and seeds contain some magnesium, the following ones provide more per serving than almonds do:

• Hemp seeds: 210 mg per one ounce
• Pumpkin seeds: 168 mg per one ounce
• Brazil nuts: 107 mg per one ounce
• Chia seeds: 95 mg per one ounce
• Pilinuts: 85.6 mg per one ounce
• Cashews: 82.8 mg per one ounce

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There is something so satisfying about replacing an item you buy in the store with an even better homemade version. French fries, a loaf of bread, and these root veggie chips are just some examples of things you can make better, and healthier, than the ones you find in stores. Not only does it feel good to make your own chips, but it also means that you get to enjoy more nutrients. Researchers note that root vegetables help to boost serotonin (the feel good hormone) levels. Top off that crunchy goodness with a satisfying and luxurious spiced tahini sauce and you are ready to snack.

The hardest thing about this recipe is making sure that the chips are evenly sliced. That is why we encourage you to use a mandolin slicer on the 1/16-inch setting. You just have to be careful when you start slicing, as the mandolin blade is very sharp. Some mandolins come with protective devices that shield your fingers. If you just have the simple one with that feature, just mind your fingertips when you get close to the end of the potatoes and beets.

Regarding the root vegetables, you can choose ones that you enjoy, if you do not like the yam, white sweet potato, and beets in this recipe. Other great options include Yukon Gold potatoes, rutabaga, turnips, radishes, parsnips, or celery root. As long as these root vegetables are sliced uniformly thin, they will cook evenly. Some root vegetables may have a higher water content then others, so feel free to pat them dry prior to baking them.

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Potatoes, turnips, beets, and other root vegetables have been staple foods in many cultures for thousands of years. Some records indicate that sweet potatoes, among other root vegetables, were integral in folk medicine over 5,000 years ago. Root vegetables have supported undernourished populations since ancient times. The reason for that is because starchy root vegetables provide vital vitamins and minerals, fiber, and they are easy to prepare. Plus, they are usually very inexpensive and easy to grow.

Root vegetables, also known as tubers, grow underground, with many of them ripening throughout fall and early winter. Technically speaking, not all root vegetables are tubers; rather, the term “tuber” is commonly used to describe a lot of root vegetables. Bulbs, corms, and rhizomes are also categories of root vegetables. Some of the most common types of root vegetables include:

• Beets
• Carrots
• Potatoes
• Fennel
• Jerusalem artichokes
• Sweet potatoes
• Turnips
• Radishes
• Celeriac 
• Yams
• Parsnips
• Jicama
• Horseradish

Russet Potatoes

White, Russet, or Idaho potatoes are the classic potatoes you know and love. They get a bad rap, but the truth is that they are the largest contributors of vegetable phenolics and antioxidants to the American Diet. The problem is usually with how you prepare them. Frying them and adding copious amounts of butter or dairy can negate the health benefits. White potatoes are rich sources of potassium, which is essential for supporting bone and heart health. They also contain manganese, an integral mineral for nerve and bone health. 

Parsnips

Belonging to the same family as carrots, parsley, and celery, parsnips offer similar nutrients to those foods. They are an excellent source of folate, fiber, potassium, and vitamin C. Researchers state that most of the fiber in parsnips is soluble, which is linked to a lower risk of diabetes and high cholesterol. One serving of parsnip provides a good amount of folate, which helps increase energy, enhance metabolism, and contributes to healthy nervous system function. Folate also aids with the synthesis of DNA and red blood cell formation.

Rutabaga

Have you ever seen those purple and white bulbs in the produce section? Rutabagas are a cross between cabbage and turnips, so they provide similar benefits, such as lots of fiber and vitamin C. They are high in zinc, which plays a role in immune health, brain function, metabolism, mood regulation, and protection for physiological stress. They taste similar to turnips and white potatoes, and they come out great when roasted and caramelized. 

Sweet Potatoes

Sweet potatoes are some of the most popular root vegetables, and particularly tasty as well. They offer a lot of vitamin A (one of the best plant sources), potassium, vitamin B5, vitamin C, lots of fiber, and slow-absorbing starch. They also offer lots of beneficial antioxidant compounds, including chlorogenic acid and anthocyanins. Even though they have “sweet” in the name, they have a lower glycemic index than white potatoes, so they may help stabilize blood sugar levels. 

Carrots

Carrots are some of the most popular root vegetables in existence and can be enjoyed any number of ways. Shave them thinly into a salad, dip them into hummus, juice them, or roast or steam them. They are naturally rich in carotenoids, which help protect the eyes and skin. Carrots also contain the antioxidants lutein, zeaxanthin, and lycopene, in addition to vitamins C, D, E, & K, magnesium, calcium, and potassium. 

Beets

Scientists attribute the benefits of beets to their impressive antioxidant profile. They are naturally rich in betalain and have the highest oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States. Some preliminary evidence suggests that beets may enhance endurance during athletic performance. They also contain nitrates, which the body can use for muscle recovery, improved circulation, and inflammation reduction. 

Jerusalem Artichokes

Jerusalem artichokes, or sunchokes, are an excellent source of fiber and protein, but have very few calories. They are also rich in vitamin A, potassium, and iron. In fact, Jerusalem artichokes are one of the highest plant-based sources of iron. They may help combat iron deficiency and may help support nerve health, red blood cell formation, and healthy metabolism.

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Fall is one of the most gorgeous times of the year, especially if you live in an area where the leaves change color. The cooler temperatures and shorter days have us craving a comforting soup. Why not use some of fall’s best produce items? Many of these vegetables are root vegetables, which are often overlooked because people don’t know how to use them. This soup is not just about warming the soul; rather, it is about discovering the often overlooked flavors in ingredients like parsnip and rutabaga. Rutabaga and parsnip do not give this soup its signature orange color. This soup contains carrots and butternut squash, which provide beautiful sweetness to contrast the more assertive ingredients.

This soup is truly an appreciation of autumn’s quieter, deeper flavors. It is a reminder to step outside your comfort zone and utilize under-appreciated ingredients that offer rich flavors and comfort. Rutabaga belongs to the turnip family, but it has a sweeter flavor, so that classic bitter radish flavor will not surprise your taste buds. Parsnip is like a cross between a turnip and carrot, and if they ripened under a little cover of snow, they will be much sweeter. You can find that out if you purchase them from a local farmer’s market. In case the rutabaga and parsnip have a slightly bitter flavor, the butternut squash will help balance the soup with its natural sweetness.

Our hope is that this recipe helps you find joy in transforming humble vegetables into something that is both filling and satisfying. Perhaps you had a parent or grandparent that used to make magic with whatever was in the house. This soup may fill your home with the nostalgic aromas of the past and remind you of autumn with the family.

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