Autumns Superfoods


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As the weather gets cooler and the leaves change colors, it’s time to savor a new season. Autumn is a ripe time for delicious produce. From pumpkins to gourds, to winter squashes to apples, adding these super foods to your diet will keep you healthy, happy and satisfied too.

Here are some of my favorites:

APPLES – Apples are packed with fiber and antioxidants to keep your immune system strong through the cold and flu season. Make sure to eat the skin, it’s full of fiber and nutrients. Add apples to your smoothies, or eat them raw sprinkled with Ceylon cinnamon to lower blood sugar levels.

BRUSSEL SPROUTS –Brussel sprouts are part of the cabbage family rich in bone-healthy vitamin K, immune-boosting vitamin C plus calcium, potassium, iron and manganese to name a few. Delicious roasted, sautéed, or shredded into a raw slaw salad.

KALE – Kale is a hardy, cool season green. It’s a rich source of vitamins: A, K, C and B, loaded with beta-carotene, as well as calcium, manganese and potassium. Boost your immune system by adding this super green into your daily regime. Add kale to your smoothies or turn kale leaves into delicious baked snack. (see recipe below).

PARSNIPS- Parsnips resemble carrots that are whitish in color with a sweet, flavor. They contain four times more vitamin C than carrots. But that’s not all; parsnips are high in folate and potassium, and loaded with fiber too. Delicious roasted, as fries or add them to your soup stock.

PUMPKINS- There is a lot more to pumpkins than Jack-o-Lanterns. They are super packed with minerals, fiber, iron and vitamin A. Add some in your pancakes or oatmeal to combat sugar cravings. Don’t forget the pumpkin seeds. These seeds are high in magnesium, zinc, fiber and protein.

WINTER SQUASH – butternut, acorn, delicata, and spaghetti squash are just a few of the varieties of squashes you will see. Just one cup fulfills your vitamin A quota for the day. A good source of immune-boosting vitamin C, makes them the perfect food to eat heading into cold and flu season. Delicious roasted.

Eating these sweet seasonal foods will keep your sweet tooth satisfied, boost your immune system and prepare your body for the winter months ahead.




  • 1 bunch curly kale
  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. sesame seeds (optional)
  • sea salt to taste


  1. Preheat oven to 320 degrees
  2. Line a cookie sheet with parchment paper
  3. Remove the kale leaves from the stems & tear into bite size pieces
  4. Wash kale and spin completely dry in a salad spinner
  5. Place kale in a large mixing bowl
  6. Drizzle oil and massage into kale. Add in sesame seeds
  7. Spread in a single layer on cookie sheet
  8. Bake for about 10 minutes turning once 

They should be crunchy when done.


Susan Csusan-chasenhasen is a Certified Nutrition & Health Coach. She is the founder of The Organic Teaching Kitchen where she offers nutrition coaching, “hands-on-cooking” classes, cleanses & nutrition workshops to adults, teens & kids. Susan brings wellness into school classrooms and small businesses too. Cooking Birthday Parties and Girl Scout events available too.

The Organic Teaching Kitchen is located at 18 Old Post Rd. South. Croton-on-Hudson, NY. Check out her monthly group workshop schedule at or contact her at [email protected]



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