Homegrown Fall Favorites
Late fall brings a bountiful harvest with plenty of time to enjoy fresh produce grown close to home. Fall’s peak produce includes:
- Apples: Gala, Empire, Ida Red and Jonathan (all good multi-purpose apples for cooking, baking or eating out of hand).
- Potatoes: Round white and Russet
- Squash: Acorn, Butternut and Spaghetti squash
- Sweet potatoes
Apples (NuVal™ Score 96): A great source of fiber, including soluble fiber that is beneficial for diabetes prevention by promoting healthy blood sugar levels. Soluble fiber also aids in lowering bad cholesterol, reducing risk for heart disease. Apples are also a good source of Quercetin, a phytonutrient which promotes healthy blood pressure. Low in calories, eating apples also helps to promote a healthy body weight.
Onions (NuVal™ Score 93) : A rich source of plant nutrients known as polyphenols and allyl compounds that are anti-inflammatory and work to prevent acute disease (colds, flu) and chronic disease such as cancer and heart disease. The anti-inflammatory effects of onions can also benefit those with connective tissue disease and auto-immune diseases, such as arthritis and lupus. Like apples, onions are a good source of quercetin promoting healthy blood pressure.
Potatoes (NuVal™ Score 93): White potatoes are an excellent source of potassium, a mineral that helps balance sodium in your body and promotes a healthy blood pressure. Potatoes are also an excellent source of the antioxidant vitamin C which defends body cells from damage by disease promoting substances. Potatoes are also a good source of magnesium, a bone building mineral that is often in short supply in our diet.
Squash (winter) and Sweet Potatoes (NuVal™ Score 93 to 100): These orange and deep yellow vegetables are nutrient dense and are an excellent source of carotenoid antioxidants. Carotenoids have both protective and anti-inflammatory effects, helping reduce risk for chronic diseases including cancer and heart disease. Fiber and other nutrients found in squash aid in healthy blood sugar control and insulin response, beneficial to those with diabetes. Winter squash are also a good source of potassium, fiber and several B vitamins.
Maple Roasted Butternut Squash Salad with Pecans
Makes 4 servings