Friday, September 25, 2015

It's Time for Fall Vegetables!

Many colorful and flavorful fall vegetables are in local farmers markets, road-side stands and grocery stores right now, like butternut squash, pumpkin and sweet potatoes.  Don’t miss out on the rich sources of health and delicious taste of these deeply colored foods. 

Squash and pumpkin are technically fruits and sweet potatoes are a root vegetable, but they are all packed with nutrition: beta-carotene, vitamin C, antioxidants and fiber.  These nutrients protect our health and keep us feeling good! 

Try the easy and tasty recipes below to get started enjoying the fruits of the season!

Serves 1
1 tsp brown sugar
¼ c pumpkin puree or canned pumpkin
1/8 tsp pumpkin pie spice
8 oz water
½ c quick oats
Whisk together pumpkin, brown sugar and spice.  Stir in water and oats.
Simmer on the stove 2 minutes or Microwave on high 3 minutes, stirring after each minute.  Cooking times will vary by microwave.  Store the remaining pumpkin in the refrigerator for another time!

Serves 6
1 butternut squash
1 Tbsp butter, melted
1 tsp cinnamon
Preheat oven to 350˚. Cut squash in half and scoop out all seeds with spoon.
Line a baking dish with foil.  Place squash cut side down.  Bake for 30 minutes.
Turn squash over.   Brush melted butter over both pieces.  Sprinkle with cinnamon.  Bake for 30 more minutes or until fork-tender and serve!

Roasting brings out the sweetness of the vegetables. Serves 6
Cut into 1½” cubes:
1 medium sweet potato, peeled
3 carrots, peeled
4 small red potatoes, cleaned
1 onion, peeled
Toss all together with 2 Tbsp olive oil, salt and pepper to taste and spread single layer on a greased baking sheet.  Roast in 425˚ oven for 40-50 minutes until fork-tender and browned, turning once.