Advice for a healthy diet - autumn fruits and vegetables

As a consultant for healthy eating at Sauna Club Breza, I always strive to ensure that the menus consist of the most delicious and seasonal dishes. And despite the fact that summer is already over, we can still brighten up our plate with fresh seasonal dishes. Autumn is even the favorite season of many people, which envelops us with a wide variety of color shades, warm weather and very tasty seasonal foods.

My favorite autumn dish – pumpkin in the oven with rosemary

This wonderful orange color and divine sweet taste of pumpkin will not leave anyone indifferent. I prefer to prepare pumpkin in the oven with rosemary, Himalayan salt and coarsely ground pepper, I often add other vegetables such as zucchini and carrots. It's ready relatively quickly - in about 15 minutes - so it's a great choice for a quick lunch, dinner or for a treat when getting together, as it looks very attractive and tempting. The color itself indicates a rich source of beta carotene, which is a powerful antioxidant, protects the body from the influence of free radicals and strengthens the immune system. Carotenoids help protect against diseases related to oxidative stress, such as cancer and cardiovascular disease, and all pumpkins are also an excellent source of vitamin C, B vitamins, potassium and manganese.

Autumn pumpkin with zucchini and carrots.

Apples for breakfast and lunch
I absolutely love apples, most often I eat them on their own or cut into thin slices, with cinnamon and lemon juice. They are great immediately on an empty stomach or for a snack. They are rich in dietary fiber (pectin), antioxidants, vitamin C, beta carotene and minerals (potassium) and thus help to cleanse the body, lose weight, strengthen the immune system, heart, respiratory system, etc.

Broccoli - a great choice for lunch or dinner
Broccoli can perfectly spice up your dishes, and in terms of medicinal properties, I would rank it at the very top of the list of foods. It is rich in a favorable ratio of phytonutrients, antioxidants and dietary fiber and therefore plays an important role in destroying free radicals, rejuvenating and detoxifying the body. Due to the content of minerals, iron and vitamin C, it also has a positive effect on bone health and deacidification of the body. You can enjoy it as a quick meal - garlic-fried broccoli with olive oil and, if desired, spice up the meal with quinoa with turmeric.

Beetroot – the forgotten vegetable
Grated or chopped fresh beetroot seasoned with pumpkin oil is another one of my very favorite dishes and also a great idea for dinner. By eating beetroot, you can diversify your menus and at the same time supply your body with betacyanins, which stimulate liver function and have a significant effect on increasing the oxygen content in the blood. In addition, beetroot is also a rich source of folic acid.

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Spinach
It can be enjoyed as a side dish, in salads, smoothies, etc. Because it is rich in phytonutrients such as carotenoids and flavonoids, vitamins K, A, C and E and iron, it is definitely one of the autumn foods that should be on your plates. Another idea of mine: spinach with parsley, garlic and fresh spices.