Fall’s harvest may be beautiful to look at, but it’s also nutritious fuel for colder days. Keeping these seasonal treats on hand will help keep you feeling more energized as the cooler weather sets in.

Beets

Beets are bursting with nutrients like folate, potassium, fiber and iron. These deep red and golden beauties also contain naturally existing compounds that may help lower blood pressure.

Recipe: Beets with Creamy Balsamic Vinaigrette and Mint Recipe

Pumpkin

Sweet and delectable pumpkin can be roasted and then pureed for oatmeal, muffins, pancakes and pasta sauce. Loaded with fiber and antioxidants like beta-carotene and vitamin C, eating more pumpkin is a healthy way to help fight off cold and flu season.

Recipe: Pumpkin Oatmeal

Apple Cider

Apples are a healthful fall favorite but don’t count out cider! Less processed than most brands of apple juice, cider retains more nutrients, plus gives you that distinctive fall flavor in every sip. Be sure to look for pasteurized cider if you’re serving it your youngsters.

Recipe: Hot Spiced Cider Tea

Pears

Often trapped in the shadow of apples, pears are one of the most underappreciated fall foods. Loaded with tummy-pleasing fiber but low in calories, pears can help you stay slim during the cold winter months. Add to desserts, salsas and grain salads.

Recipe: Pear and Pistachio Guacamole

Grapes

Fall is the best time to pick up some grapes grown in the USA! In addition to being sweet and juicy, grapes are a good source of vitamin K, a vital nutrient for healthy blood flow. Serve fresh in salsa and chicken salad or cook down by roasting and grilling.

Recipe: Sweet Roasted Grapes

Related Links:

Fall Harvest Foods

Five-Ingredient Fall Recipes

The Kitchen's Best Recipes for Fall

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.