5 food trends to embrace as you welcome in the changing seasons
在变化的季节中迎接您的 5 种食品趋势
A well-known perk of living in Southern California is the warm and dry climate. Although it is officially autumn, it continues to feel a lot like summer in Los Angeles. While the weather might not be the best indicator of the changing seasons here, what we eat can actually help get us in the mood for fall.
居住在南加州的一个众所周知的好处是温暖干燥的气候。虽然正式进入秋季，但洛杉矶的感觉仍然很像夏天。虽然天气可能不是这里季节变化的最佳指标，但我们吃的东西实际上可以帮助我们营造秋天的心情。
You can embrace fall by taking advantage of these seasonal food trends that are delicious and good for you.
您可以利用这些美味且有益于您的季节性食品趋势来迎接秋天。
Soups and stews
汤和炖菜
Not only are soups and stews cozy for fall, these one-pot recipes bring ease to meal prep. From light vegetable soups to hearty chicken stew, the recipe options are endless. Plus, these dishes can be loaded with vegetables like cabbage, celery, onion, kale and zucchini, making it easier to eat your veggies.
不仅汤和炖菜适合秋天，这些一锅食谱让准备饭菜变得轻松。从清淡的蔬菜汤到丰盛的炖鸡，食谱选择无穷无尽。此外，这些菜肴还可以加入卷心菜、芹菜、洋葱、羽衣甘蓝和西葫芦等蔬菜，让您更容易食用蔬菜。
Immunity foods
免疫食品
It makes sense to stock up on immune-boosting foods as we enter cold and flu season. Foods rich in vitamin C are particularly important for immunity. Examples of these foods include red bell pepper, citrus fruit, spinach, Brussels sprouts and papaya. Also, ingredients with immune-boosting and anti-inflammatory properties like garlic, ginger and turmeric can be added to chicken, soups, fish and veggies. Finally, for a healthy immune system, be sure to include adequate lean protein foods like beans, poultry, fish and shellfish.
当我们进入感冒和流感季节时，囤积增强免疫力的食物是有道理的。富含维生素C的食物对免疫力尤为重要。这些食物的例子包括红甜椒、柑橘类水果、菠菜、抱子甘蓝和木瓜。此外，具有增强免疫力和抗炎特性的成分，如大蒜、生姜和姜黄，可以添加到鸡肉、汤、鱼和蔬菜中。最后，为了健康的免疫系统，一定要摄入足够的瘦肉蛋白食物，如豆类、家禽、鱼和贝类。
Heart-healthy comfort foods
有益心脏健康的舒适食品
With the change of season often comes cravings for seasonal and holiday comfort foods like pumpkin spice lattes and game day chili. You can incorporate some plant-based or lighter ingredients into your favorite dishes and drinks to help slash the saturated fat, sugar and salt without compromising taste. Opt for unsweetened non-dairy milk or low-fat milk and cut the sweet syrups in half in coffee drinks and hot chocolate. Consider using plant-based meat crumbles or lean ground chicken or turkey in your favorite chili recipe. For chili toppings, swap out full-fat cheese and sour cream for low-fat plain yogurt and chopped green onion.
随着季节的变化，人们往往会渴望吃季节性和节日舒适的食物，如南瓜香料拿铁和比赛日辣椒。您可以在您最喜欢的菜肴和饮料中加入一些植物性或清淡的成分，以帮助减少饱和脂肪、糖和盐的含量，而不会影响口味。选择不加糖的非乳制牛奶或低脂牛奶，并将咖啡饮料和热巧克力中的甜糖浆切成两半。考虑在您最喜欢的辣椒食谱中使用植物性肉碎或瘦肉鸡或火鸡。对于辣椒配料，将全脂奶酪和酸奶油换成低脂原味酸奶和葱花。
Fall-themed snack boards
秋季主题小吃板
Let’s be honest, preparing healthy meals can be a lot of work. Snack boards are fun for entertaining or for a no-fuss lunch or dinner at home. A snack board can be more than just a snack if it includes a variety of ingredients from the different food groups. No-nitrate and low-sodium deli meats, shrimp cocktail, nuts and hard-boiled eggs, for example, work well for the protein component. Be sure to add lots of sliced fruit and veggies. You can use produce that is in season now like persimmons, apples, pears, carrots, pomegranate arils, clementines and broccoli for some fall flair. Finish it off with seeded whole-grain crackers, olives, pumpkin seeds and a flavorful dip like hummus.
老实说，准备健康的膳食可能需要很多工作。小吃板很有趣，可用于娱乐或在家轻松享用午餐或晚餐。如果小吃板包含来自不同食物组的各种成分，那么它就不仅仅是一种小吃。例如，无硝酸盐和低钠熟食肉类、虾鸡尾酒、坚果和煮熟的鸡蛋，对蛋白质成分很有效。一定要添加大量切片水果和蔬菜。您现在可以使用当季的产品，如柿子、苹果、梨、胡萝卜、石榴假种皮、柑橘和西兰花，以增添秋季风情。最后用种子全麦饼干、橄榄、南瓜子和像鹰嘴豆泥这样的美味蘸酱来结束。
Dining al fresco
户外用餐
With COVID-19 rates still higher than health experts would like, outdoor dining continues to offer a lower risk option for dining out and eating with those outside your household. The good news is that fall is the perfect season for dining al fresco. Plus, spending more time outdoors is good for mood and relaxation. Whether in your own backyard, at the park or a restaurant, you can take advantage of gathering for meals in a pleasant outdoor setting.
由于 COVID-19 的发病率仍然高于健康专家的预期，户外用餐继续为外出就餐和与家人以外的人一起用餐提供较低的风险选择。好消息是秋天是户外用餐的最佳季节。此外，在户外花更多的时间对心情和放松都有好处。无论是在您自己的后院、公园还是餐厅，您都可以在宜人的户外环境中聚餐。
