October brings a bounty of foods that are foundational to the Mediterranean diet.Pears, butternut squash, pomegranates and Brussels sprouts are all at their peak.Fall is also an ideal time to stock up on staples, like pecans, lentils and canned pumpkin.<\/p>\n
By October, cooler temperatures are here to stay. And so is a new harvest of root vegetables<\/a>, winter squash, apples and pears. Adding these seasonal fruits and vegetables<\/a> to your plate isn\u2019t just delicious. It can also align perfectly with the Mediterranean diet, which has been shown to reduce the risk of heart disease<\/a>, type 2 diabetes, metabolic syndrome, cancer and more.\n<\/p>\n Fall isn\u2019t just about the produce. It\u2019s also a time when other hearty Mediterranean diet staples<\/a>, like beans, lentils and nuts, make a frequent appearance on our plates.\u00a0\n<\/p>\n So, go grab your favorite warm sweater, dig out the stockpot, and load up on these eight Mediterranean diet foods. They\u2019re dietitians\u2019 favorites, so you won\u2019t want to miss them!\n<\/p>\n 1. Canned Pumpkin\u00a0 <\/p>\n Produce is loaded with antioxidants and fiber that are believed to be behind many of the Mediterranean diet\u2019s health benefits. And pumpkin is no exception.\u00a0\u00a0\n<\/p>\n Of course, October brings an abundance of pumpkin-flavored products to grocery store shelves. But if you want to really reap pumpkin\u2019s nutrition benefits, stick to the basics and stock up on cans of 100% pumpkin<\/a> (check that the ingredient list has only pumpkin). It\u2019s free of additives, preservatives and added sugars, yet rich in antioxidants like beta carotene<\/a>, which protect the body\u2019s cells from oxidative stress\u00a0 Canned pumpkin is also a surprising source of fiber<\/a> (nearly 4 grams per half-cup).\n<\/p>\n Another plus for canned pumpkin: There\u2019s zero prep work involved. Once you\u2019ve stocked up, think beyond pie and add pumpkin to classic fall dishes like soups, oatmeal and pasta.\u00a0\n<\/p>\n 2. Lentils <\/p>\n Whether they\u2019re canned or dry, beans and lentils<\/a> are another Mediterranean diet staple. So, be sure to toss some lentils into your shopping cart. \u201cPacked with protein, iron and soluble fiber, they align perfectly with the plant-forward Mediterranean diet,\u201d says Bess Berger, RDN, CDN, CLT<\/a>.\u00a0\n<\/p>\n Just one half-cup of cooked lentils contains an impressive 9 grams of heart-healthy plant protein. They also provide 8 grams of fiber, which means you\u2019ll be well on your way to hitting your daily fiber goals (roughly 25 grams per day for women and 38 grams for men). Lentils are also packed with polyphenols, plant-based compounds that tamp down inflammation.\n<\/p>\n While lentils are delicious any time of year,\u00a0 fall is an ideal time to add them to your meal rotation. Their earthy flavor complements other seasonal vegetables, like carrots, onions and squash, making them a nutrient-dense pantry essential, says Berger.\u00a0\n<\/p>\n 3. Pears <\/p>\n Apples may get all the attention, but fall is pear season<\/a>! \u201cPears are a sweet October treat that can be enjoyed as a snack, healthful dessert or paired with savory food as a salad topping,\u201d says Sheri Gaw, RDN, CDCES<\/a>. They\u2019re not just delicious, they\u2019re also really good for you. Research has found that pears contain nutrients and compounds that may protect against cancer, diabetes and obesity and bolster immune health. For instance, pears are rich in the immune-boosting fiber pectin. They also contain powerful anti-inflammatory compounds, like chlorogenic acid, flavonols and caffeic acid.\u00a0\n<\/p>\n Of course, they\u2019re delicious on their own as a snack. But they\u2019re also a nutritious, flavorful addition to salads, pies and oatmeal.\u00a0\n<\/p>\n 4. Mushrooms <\/p>\n \u201cThe Mediterranean diet is celebrated for its focus on whole, nutrient-rich foods that promote long-term health, and mushrooms fit right in,\u201d says Lauren Manaker, M.S., RDN, LDN, CLEC<\/a>. That\u2019s not all. Mushrooms are also a surprising source of phytochemicals<\/a> that have been shown to protect the brain from oxidative stress. \u201cResearch even links certain mushrooms to cognitive function benefits,\u201d says Manaker.\n<\/p>\n However, mushrooms are about more than just their nutrition. They are a fantastic meat substitute<\/a>. So, they can help you limit red meat\u2014a key principle of the Mediterranean diet\u2014while still enjoying satisfying, flavorful meals, says Manaker. Their rich, umami flavor works well in a variety of hearty fall-inspired dishes<\/a>, like casseroles, pasta and, of course, mushroom soup.\u00a0\n<\/p>\n 5. Butternut Squash <\/p>\n You can usually find butternut squash throughout the year. However, fall is when this sweet, nutty squash<\/a> is at its peak. In return for all that flavor, you\u2019ll score lots of vitamin A, potassium and fiber. This hearty winter squash is also rich in carotenoids, which may combat inflammation and improve heart health.\n<\/p>\n Like pumpkin, butternut squash can be used in both sweet and savory recipes. Gaw recommends roasting it, blending it into a creamy soup or baking it into a batch of fiber-rich muffins.\n<\/p>\n 6. Pecans <\/p>\n Nuts are another Mediterranean diet go-to<\/a>. While nuts are a convenient, snackable food any time of year, when fall rolls around, think pecans. Their rich, buttery flavors make them a natural for autumn. While pecans don\u2019t get nearly as much attention as other nuts, they should. In addition to providing hard-to-get vitamin E, they\u2019re rich in unsaturated fats, found in abundance in the Mediterranean diet. \u201cThese healthy fats are beneficial for heart health and can help lower cholesterol,\u201d says Brianne Okuszka, M.P.P.D., RDN<\/a>.\u00a0\n<\/p>\n Don\u2019t just save pecans for snacks or your Thanksgiving pecan pie. Sprinkle them on oatmeal, pasta and fall-inspired salads. They\u2019re also delicious additions to pumpkin bread, roasted squash, muffins and energy bites.\u00a0\n<\/p>\n 7. Brussels Sprouts <\/p>\n One vegetable that has had a major glow-up in recent years is the Brussels sprout. The growing season for Brussels sprouts<\/a> peaks in the fall months, making it a good time to stock up while they\u2019re at their tastiest.\u00a0\n<\/p>\n In addition to their hearty flavor, there are plenty of benefits to eating more of this humble vegetable. For instance, 1 cup of cooked Brussels sprouts adds 4 grams of fiber to your plate. It also provides more than 100% of your day\u2019s worth of vitamin C, an antioxidant that helps tackle inflammation<\/a>.\n<\/p>\n Of course, you can always roast them until caramelized and crispy in the oven. But why stop there? Shred them raw into salads, stir them into quiche or give them a quick saut\u00e9 with some thinly sliced shallots. You can\u2019t go wrong with any of these!\n<\/p>\n 8. Pomegranates <\/p>\n \u201cPomegranates peak in autumn and bring bursts of flavor to Mediterranean dishes,\u201d says Berger. Their juicy ruby-red seeds aren\u2019t just pretty to look at. That rich red color comes from antioxidants called anthocyanins, which may protect against chronic inflammation linked to the development of heart disease and cancer. Those sweet little seeds are also a delicious way to add fiber to your day (4 grams per half-cup).\n<\/p>\n \u201cSprinkle these pearls over grain bowls, roasted squash or yogurt for a colorful, nutrient-dense boost,\u201d suggests Berger.\n<\/p>\n Our Expert Take <\/p>\n When you are following the Mediterranean diet, one way to add variety to your meals is to lean into the seasons. October is the perfect time to embrace the bounty of foods that are foundational to the Mediterranean diet. So, load your shopping cart with canned pumpkin, lentils, pears, mushrooms, butternut squash, pecans, Brussels sprouts and pomegranates. Dietitians say they\u2019re filled with nutrients that may reduce inflammation<\/a>, and that can translate to powerful protection from a long list of chronic illnesses.\u00a0\n<\/p>\n However, these flavorful foods aren\u2019t just about their nutritional powers. They are extremely versatile, working in an endless array of seasonal recipes, from soups, salads and pastas to quick breads, muffins and more. Add them to your shopping list and stock up!<\/p>\n","protected":false},"excerpt":{"rendered":"October brings a bounty of foods that are foundational to the Mediterranean diet.Pears, butternut squash, pomegranates and Brussels…\n","protected":false},"author":2,"featured_media":193711,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-193710","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/193710","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=193710"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/193710\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/193711"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=193710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=193710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=193710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}