A favorite childhood photo is one of my dad and I washing carrots. I was about four years old. My mom had me dressed like an Arctic air front was likely to come blasting through at any moment - red over boots, hooded jacket zipped all the way up to my neck, hat, and mittens. Our row of freshly washed produce lined the cement divider between the lawn and garden  . From an early age, I knew that when it came to chores, my dad had definite ideas of how things should be done. It was time to work and play and reward would come later.

Many of us know the delicious, earthy taste of a carrot fresh out of the ground, cleaned up only by rubbing the dirt off or maybe a quick wash with the garden hose. That first snap is the reward for season-long diligence in watering, thinning, and weeding. Carrots are one of the many autumn vegetables that provide us with abundant nutritional benefits. Using the color wheel, let's take a closer look.

Dark green autumn vegetables, such as kale and spinach, are high in plant-based calcium and vitamins A and K and contain compounds that may help fight inflammation. I've been following a different eating plan the past few weeks, and on some mornings it calls for a smoothie that includes kale. I'm still convincing myself that I like the taste of kale, but I do admit I'm feeling better, and I feel that I have less inflammation, and kale may be one reason for that. Additionally, vegetables such as kale and spinach are high in iron. Help your body absorb iron by eating something high in Vitamin C, a potent antioxidant, at the same time. For example, spaghetti sauce is high in Vitamin C because of the tomatoes. Paired with meat sauce, you have a delicious meal packed withnutrients. 

Orange and yellow vegetables provide carotenoids, which the body converts to Vitamin A for healthy vision and immune function, and also contain Vitamin C. These nutrients can help protect against heart disease and some cancers, reduce inflammation, strengthen the immune system, promote healthy skin, and support bone health. Add yellow bell peppers, pumpkin, sweet potatoes, and carrots to boost your nutrient intake and deliciousness. If you ever needed a reason to have a hearty slice of chocolate chip pumpkin bread, here it is!

Red fall vegetables contain the carotenoid lycopene, which seems to protect against prostate cancer as well as heart and lung disease. And there is nothing like picking fresh tomatoes off the vine for a blast of favor and nutrition. Red onions and beets also contain these compounds. I don't do any canning myself, but I certainly enjoy buying a jar or two of pickled beets from my favorite Hutterite colony at the Billings Farmers Market. Their ability to grow such a variety of vegetables as well as offer an array of delicious baked goods, especially their bread, is truly impressive!

We may not think of vegetables that are primarily white or brown as having much nutritional value, but they do. The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. We need to include vegetables such as onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms in our diets. Personally, it's been a long time since I've had parsnips. I need to try them again.

There are so many other vegetables I haven't tried. Included in this list for me are blue potatoes, blue cabbage, and varieties of blue corn. These vegetables get their color from anthocyanins, powerful antioxidants that also benefit heart and brain health.

It's not uncommon to get into a routine when it comes to food preparation and meal planning, and those routines might not be the healthiest. I know sometimes I find myself in a rut where I'll make the same dish frequently then I'm tired of it. Too often, I haven't spent enough time planning meals and having a wide variety of foods on hand and therefore need to "make do" with what I have on hand. Now is a great time to add new flavors and textures and extra nutrition by trying new-to-us produce. It might be an easy and fun goal to try one new fresh vegetable (or fruit) each week. Or, maybe foods we didn't like years ago will taste good to us today. Getting others in the house involved with this can be a fun way to get more interest and involvement with meal planning and preparation and spark conversations about healthy nutrition.

So, while you and yours enjoy a fresh slice of chocolate chip pumpkin bread and a cup of coffee or cocoa, work on your grocery list, find a recipe for your new veggie and enjoy this glimmer in your otherwise hectic day!