Greater Riverdale Cares

October Nutrition Tips October is a cozy, transitional month-perfect for embracing warm flavors, immune-boosting foods, and seasonal produce. Here's how to nourish yourself as the leaves fall and the air turns crisp: 🎃 Embrace Autumn's Harvest Pumpkin & Squash - Rich in beta-carotene, fiber, and potassium. Roast them, puree into soups, or bake into muffins. Sweet Potatoes - A powerhouse of vitamin A and complex carbs. Try them mashed, roasted, or in chili. Apples & Pears - High in fiber and antioxidants. Great for snacking, baking, or tossing into salads. 🍂 Immune Support for Cooler Days Citrus fruits - Oranges, grapefruits, and lemons are loaded with vitamin C. Garlic & Onions - Natural antimicrobials that add depth to fall dishes. Leafy greens - Kale, spinach, and Swiss chard are still in season and packed with nutrients. 🧣 Smart Seasonal Swaps Trade cold smoothies for warm oatmeal topped with nuts and fruit. Swap raw salads for roasted veggie bowls with grains and legumes. Use cinnamon, nutmeg, and cloves to add warmth and flavor without extra sugar. 🥘 Cozy Meal Ideas Butternut squash soup with ginger and coconut milk Apple cinnamon overnight oats Stuffed bell peppers with rice, beans, and fall spices Hearty lentil stew with carrots and sweet potatoes 🍂 Fighting Food Waste with Fall Produce

September Nutrition Tips  September is a golden month for nutrition-bridging summer's bounty with fall's harvest. Here's how to make the most of it: 🍎 Seasonal Superstars Apples - Crisp, hydrating, and full of fiber. Great for digestion and satiety. Pumpkin - Rich in beta-carotene, potassium, and fiber. Use it in soups, stews, or even pumpkin chia pudding. Brussels Sprouts - Packed with vitamins A, C, and K. Roast them for a crunchy, nutrient-dense side. Pears, Grapes, and Figs - High in antioxidants and natural sweetness. Perfect for snacking or adding to salads. 🥒 Veggies to Lean Into Zucchini - Low in calories, high in fiber and B-vitamins. Great for mood and digestion. Broccoli & Celery - Excellent for hydration and gut health. Add them to stir-fries or snack trays. 💡 Smart September Tips Shift to warmer meals - As temps cool, start incorporating roasted veggies and hearty grain bowls. Boost immunity - Load up on vitamin C-rich foods like strawberries and grapefruit to prep for flu season. Stay hydrated - Cooler weather can trick you into drinking less. Herbal teas and infused water help. Cooked Foods from Our Pantry/Distributions