Colorful Dishes

Seasonal Foods for Year-Round Health
November 10, 2020

When we think about the seasons changing, often the nostalgia of leaves turning colors comes to mind. While new seasons can bring about unique traditions and memories, they also provide seasonal fruits and vegetables that remind us of family recipes made during the holidays. Beyond being a family favorite, seasonal fruits and vegetables are not only delicious, but they are also packed full of vitamins and minerals that can be beneficial to our health and provide protection from chronic diseases. 

Some of these seasonal fruits and vegetables include Brussels sprouts, apples and cranberries. Each color of a fruit or vegetable represents specific nutrients and, therefore, provides different benefits to the body. For example, apples and cranberries are a good source of vitamin C, which promotes heart health and reduces the risk of certain cancers. Additionally, Brussels sprouts are a good source of vitamin A, which supports the immune system and helps maintain healthy teeth and bones. All of these foods are also good sources of fiber, which can help manage blood sugar and maintain the feeling of fullness.

This season while you are enjoying the change of colors, do not forget to also enjoy the different colors of fruits and vegetables, as each of them provides different benefits to the body to maintain health and protect against chronic diseases. For a fun and easy seasonal dish, consider trying this recipe for roasted Brussels sprouts with apples and cranberries from the Academy of Nutrition and Dietetics. Not only is it quick and simple to make, but it is also packed full of antioxidants and is the perfect addition to any holiday meal.

Roasted Brussels Sprouts
with Apple and Cranberries


1 lb. Brussels sprouts, trimmed and quartered
1 medium sweet (e.g. Gala, Fuji) apple, cored and diced
½ cup dried cranberries
½ cup 100% apple or orange juice
2 tsp canola oil
1 tsp minced fresh tarragon
¼ tsp salt, or to taste
⅛ tsp freshly-ground black pepper
¼ cup chopped toasted pecans


  1. Preheat oven to 375ºF.
  2. Combine Brussels sprouts, apple and cranberries in a large bowl. Set aside.
  3. Blend juice, oil, tarragon, salt and pepper in a small bowl; add to Brussels sprouts mixture; toss until well coated.
  4. Arrange the Brussels sprouts mixture in a 9-by-9-inch baking dish. Bake for 25 to 30 minutes until the Brussels sprouts are fork tender.
  5. To serve, top with toasted pecans.

© Academy of Nutrition and Dietetics,, accessed October 2020. Printed with permission. For more information visit