What’s In Season for Fall?

Fall is officially upon us, which means all that great produce we had in recent months is no longer so fresh and we move onto other foods. Fear not, there are plenty of healthy, delicious foods in season for fall. Here are a handful of the delicious, in season foods to enjoy this fall:

  • Apples – Apples are such a quick, easy, healthy option for you. They don’t have many calories, but lots of fiber to fill you up and flavor to keep those taste buds happy! Apples can complement your breakfast, lunch or dinner! If you struggle to tolerate apples, consider skipping the skin or try cutting your apple into tiny pieces before you eat it. This time of year, you can have fun with apples by going to a local farm and picking your own!
  • Winter Squash – These are picked in the fall and stored through spring and include acorn squash, butternut squash, and spaghetti squash. If you’re missing a good old-fashioned spaghetti dinner, try cooking a spaghetti squash, peeling all the pulp “noodles” out and putting some ground turkey and spaghetti sauce on top. Yum!
  • Pears – Here’s another delicious option to add to any meal. When it comes to pears, you want to make sure you eat them when they are ripe (it will give a little when you put some pressure on it). If your pear isn’t ripe yet, just put it in a paper bag to help it ripen. Once it’s ripe, eat it or store it in the refrigerator.
  • Pumpkins – Hence, pumpkin flavored everything (see recipe below for a unique use for pumpkin)! J Pumpkins are great to decorate with and to eat. They are a great way to get in some vitamin A, vitamin C, fiber and many other nutrients.
  • Brussels Sprouts – While these are not a popular choice for many, they are definitely packed with nutrients, including fiber, vitamin C and folate! If you haven’t tried them in a while, try them again and maybe you’ll like them!
  • Cauliflower – Did you know that not all cauliflower is white? There is actually orange and purple cauliflower out there, too, but it’s not always an option in your local grocery store! Here’s another great way to get folate and vitamin C in your diet!
  • Garlic – Garlic does wonders for seasoning so many of our foods without sodium or any added fat! Besides the remaining odor it can leave in your mouth, you have to love garlic!
  • Mushrooms – These are at their peak during the fall. Did you know that mushrooms are low calorie and a good source of riboflavin, niacin and copper?

Fall is also a great time to get out the slow cooker to prepare many of the above in-season items. A slow cooker is great for preparing one dish meals and usually, you just throw your ingredients in, stir, set the temperature/time and let it go. You come home in the evening to a great smelling house and your dinner is ready to enjoy! It’s also a great time of year for healthy chili recipes. Make a large batch of chili in your slow cooker, then freeze your leftovers in individual servings so on nights when you don’t know what to prepare (or you don’t feel like cooking!), you can pull some of that healthy chili from the freezer for a quick, healthy meal fix.

The weather is also fantastic most of the time, so take advantage of those crisp, cool mornings and take a walk before work or school or enjoy the warmer evenings before the sun goes down. The leaves will be changing soon, so get ready for some beautiful scenery while you’re exercising, too!

Parmesan-Butternut Squash Gratin

Butternut SquashIngredients:

  • 1 butternut squash (2 1/2 lb)
  • 2 Tablespoons butter or margarine
  • 2 large cloves garlic, finely chopped
  • 1/4 cup panko bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup chopped fresh parsley

Directions:

  1. Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Peel, halve lengthwise and seed squash; cut into 1/2-inch-thick slices. Arrange with slices overlapping slightly in bottom of baking dish.
  2. In 2-quart saucepan, melt butter over medium heat. Reduce heat to low. Add garlic; cook 2 to 3 minutes, stirring frequently, until garlic is soft and butter is infused with garlic flavor. Do not let butter brown.
  3. In small bowl, mix bread crumbs, cheese and 1 Tablespoon of the butter-garlic mixture.
  4. Brush squash slices with remaining butter-garlic mixture. Sprinkle with salt, pepper and bread crumb mixture.
  5. Bake uncovered 30 to 40 minutes or until squash is tender when pierced with fork. Increase oven temperature to 425°F, bake 5 to 10 minutes longer or until lightly browned. Before serving, sprinkle parsley over top.

Recipe makes 6 servings.

Nutrition Information Per Serving: 120 Calories, 3.5 g Total Fat, 1 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 220 mg Sodium, 19 g Total Carbohydrate, 2 g Dietary Fiber, 6 g Sugar, 3 g Protein.

Recipe from www.livebetteramerica.com.

Spaghetti Squash & Meatballs

Spaghetti SquashIngredients:

  • 1 3-pound spaghetti squash
  • 2 tablespoons water
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/2 cup chopped fresh parsley, divided
  • 1/2 cup finely shredded Parmesan cheese, divided
  • 1 1/4 teaspoons Italian seasoning, divided
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper
  • 1 pound 3%-lean ground turkey
  • 4 large cloves garlic, minced
  • 1 28-ounce can no-salt-added crushed tomatoes
  • 1/4-1/2 teaspoon crushed red pepper

Directions:

  1. Halve squash lengthwise and scoop out the seeds. Place facedown in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh can be easily scraped with a fork, 10 to 15 minutes.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Scrape the squash flesh into the skillet and cook, stirring occasionally, until the moisture is evaporated and the squash is beginning to brown, 5 to 10 minutes. Stir in 1/4 cup parsley. Remove from heat, cover and let stand.
  3. Meanwhile, combine the remaining 1/4 cup parsley, 1/4 cup Parmesan, 1/2 teaspoon Italian seasoning, onion powder, 1/4 teaspoon salt and pepper in a medium bowl. Add turkey; gently mix to combine (do not overmix). Using about 2 tablespoons each, form into 12 meatballs.
  4. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the meatballs, reduce heat to medium and cook, turning occasionally, until browned all over, 4 to 6 minutes. Push the meatballs to the side of the pan, add garlic and cook, stirring, for 1 minute. Add tomatoes, crushed red pepper to taste, the remaining 3/4 teaspoon Italian seasoning and 1/4 teaspoon salt; stir to coat the meatballs. Bring to a simmer, cover and cook, stirring occasionally, until the meatballs are cooked through, 10 to 12 minutes more.
  5. Serve the sauce and meatballs over the squash, sprinkled with the remaining 1/4 cup Parmesan.

Recipe makes 8 weight loss friendly servings.

Nutrition Information Per Serving: 204 Calories. 9 g Total Fat, 2.5 g Saturated Fat, 3 g Monounsaturated Fat, 37 mg Cholesterol, 270 mg Sodium, 15 g Carbohydrates, 0 g Added Sugars, 4 g Fiber, 16 g Protein.

Recipe from www.eatingwell.com.

Oven-Roasted Squash with Garlic & Parsley

acorn squashIngredients:

  • 5 pounds winter squash (such as butternut, buttercup, kabocha or hubbard), peeled, seeded and cut into 1-inch chunks
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon freshly ground pepper, divided
  • 3 cloves garlic, minced
  • 2 tablespoons chopped Italian parsley

Directions:

  1. Preheat oven to 375°F.
  2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).
  3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

Recipe makes 10 servings.

Nutrition Information Per Serving: 104 Calories, 3 g Fat, 0 g Saturated Fat, 2 g Monounsaturated Fat, 0 mg Cholesterol, 357 mg Sodium, 21 g Carbohydrates, 6 g Fiber, 2 g Protein.

Recipe from www.eatingwell.com.

Leftover Turkey Casserole

Leftover Turkey CasseroleAre you unsure what to do with your holiday leftovers? This recipe allows you to throw any turkey and vegetable leftovers you have together into a one pot dish sure to please everyone!

Ingredients:

  • 2 onions, finely chopped
  • 1 apple, cored and chopped
  • 2 Tablespoons olive oil
  • 1 teaspoon dried sage or 5 sage leaves, chopped
  • 2 Tablespoons flour
  • 10 oz. vegetable or chicken broth
  • 2 Tablespoons whole grain mustard
  • 2 Tablespoons honey
  • 1 lb. leftover turkey, shredded
  • 1.5 cups leftover roasted vegetables (potatoes, carrots, celery, etc.)

Directions:

  1. Saute the onion and apple in the oil until softened in a pan. Stir in the sage for one minute, then stir in the flour. Gradually stir in the stock followed by the mustard and honey.
  2. Bring up to a simmer and stir in the turkey and roast vegetables. Cover and gently simmer for 15 minutes until turkey is piping hot. Season as desired.

Recipe makes 8 servings.

Nutrition Information Per Serving: 205 Calories, 6.5 g Fat, 1.5 g Saturated Fat, 400 mg Sodium, 17 g Carbohydrate, 9 g Sugar, 2 g Fiber, 20 g Protein.

Recipe from www.bbcgoodfood.com.

Spiced Pumpkin Seeds

pumpkin4What do you do with your seeds after you carved your Halloween pumpkin? Try this recipe for a tasty twist on the original roasted pumpkin seeds.

Ingredients:

  • 1 1/2 Tablespoons margarine, melted
  • 1/2 teaspoon salt
  • 1/8 teaspoon garlic salt
  • 2 teaspoons Worcestershire sauce
  • 2 cups raw whole pumpkin seeds

Directions:

  1. Preheat oven to 275°F.
  2. Combine the margarine, salt, garlic salt, Worcestershire sauce and pumpkin seeds. Mix thoroughly and place in shallow baking dish.
  3. Bake for 1 hour, stirring occasionally.

Recipe makes 8 servings.

Nutrition Information Per Serving: 90 Calories, 5.1 g Fat, 0 mg Cholesterol, 214 mg Sodium, 8.9 g Carbohydrate, 0.6 g Fiber, 3 g Protein.

Recipe is from http://allrecipes.com.

Pumpkin Pie Oatmeal

Pumpkin Pie Oatmeal 2 edited with name banner

This is a great breakfast because it’s delicious and it also has lots of fiber and protein to keep you full and satisfied all morning long!

Ingredients:

  • ½ cup Old Fashioned OatsPumpkin Pie Oatmeal edited
  • 1 cup skim milk
  • ¼ cup pureed canned pumpkin
  • ½ teaspoon pumpkin pie spice
  • Splenda to taste

Directions:

  1. Mix oats and milk in microwavable bowl.
  2. Microwave on high for 3 minutes.
  3. Mix in pureed pumpkin, pumpkin pie spice and Splenda. Now ENJOY!

Nutrition Information Per Serving: 256 Calories, 3 g Total Fat, 130 mg Sodium, 44 g Carbohydrates, 3 g Sugar, 14 g Protein.

Recipe: Pumpkin Pie Oatmeal

Ingredients:

  • 1 cup water
  • 1 cup skim milk
  • 1 cup old-fashioned oats
  • 1/2 cup canned pumpkin
  • 1/4 teaspoon pumpkin pie spice
  • 2 Tablespoons Splenda
  • 1/4 teaspoon vanilla extract

Directions:

  1. In a small saucepan, combine the water, milk, oats, pumpkin and pie spice. Bring to a boil; cook and stir for 5 minutes.
  2. Remove from heat; stir in Splenda and vanilla.

Recipe makes 2 servings.

Nutrition Information Per Serving: 200 Calories, 0 g Fat, 0 mg Cholesterol, 51 mg Sodium, 37 g Carbohydrates, 6 g Fiber, 10 g Protein.

Recipe adapted from www.tasteofhome.com.

Recipe: Campbell's® Healthy Request® Green Bean Casserole

Ingredients:

  • 1 (10.75-ounce) can Campbell’s® Healthy Request® Condensed Cream of Mushroom Soup
  • 1/4 cup milk (2%)
  • 1 teaspoon onion powder
  • 1/8 teaspoon ground black pepper
  • 1 teaspoon reduced-sodium soy sauce
  • 1 pound cut, fresh green beans, cooked and drained
  • 2 Tablespoons French’s® French Fried Onions

Directions:

    1. Mix the soup, milk, onion powder, black pepper, soy sauce, and green beans in a 1 1/2 – quart casserole.
    2. Bake at 350°F for 25 minutes or until hot.
    3. Stir the green bean mixture. Top with the onions. Bake for 5 minutes more or until the onions are golden brown.

Recipe makes 6 servings.

Nutrition Information Per Serving: 66 Calories, 3 mg Cholesterol, 241 mg Sodium, 10.8 g Total Carbohydrate, 3 g Dietary Fiber, 2.6 g Protein.

Recipe from allrecipes.com.

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