Happy October!

Around here, I always know it’s fall when I see the crates of pumpkins stacked outside every corner grocer—nature's signal to start loading up on extra nutrients for the cold months ahead. But just inside on the grocer's shelves are rows and rows of Halloween candy tempting you with sparkly wrappers. Who doesn’t love the occasional miniature peanut butter cup, or a handful of candy corn? But what about all those good for you goodies nature intended to be its own treat---pumpkin, squash, apples and kale?

Well, perhaps vegetables can’t live up to candy corn's addictive reputation, but when it comes to nutrient value, these fall veggies are full of treats! Take pumpkin seeds, for example. Pumpkin seeds, which are also fun to eat by the handful, are one of the most nutritious, and flavorful seeds on the planet. They have about 50% of the Recommended Daily Allowance (RDA) of manganese and magnesium in just one-quarter cup, and are also loaded with iron, copper, vitamin K and zinc.

And if that doesn’t impress you, what about the soft, naturally sweet flavor of pumpkin flesh? Pumpkin is filled with betacarotene, and just 1 cup has enough to convert to 145% of your RDA of Vitamin A. And since the antioxidant and anti-inflammatory functions of these nutrients help prevent diseases like cancer and heart disease, it seems to me that a I generous bowl of pumpkin soup or even the occasional slice of pumpkin pie could do you a lot of good!

Pumpkin is also rich in vitamin C, potassium, dietary fiber and manganese. Other winter squashes, like butternut and acorn squash, work interchangeably in most recipes, and have an impressive nutrient lineup of their own. Winter squash are full of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin and pantothenic acid.

Check out what this power pack of nutrients can do for you, and load up on some of the orange stuff this season. Here are some of my favorite ways to get some of nature’s best treats—no tricks, I promise. 

Pumpkin Soup;
Butternut Squash, Apple and Onion Galette;
Sweet Potato, Pumpkin and Chickpea Party Mix;
Roasted Acorn Squash and Portabello Salad with Pumpkin Seeds