Tag Archives: fall produce

October Produce

Eating seasonally provides our bodies with exactly what it needs at the right time of year. In fall, we start to get away from the juicy water based produce, and into the fleshy, starchy produce. More carbohydrates, denser flesh to allow our bodies to increase energy stores for the cold winter months. Less zucchini and more butternut squash. Less peaches, more pears. Did you know the rind on acorn squash is edible? Totally is.

If you are training, this is a great time of year to add endurance drills to your training – conditioning your body to use energy stores effectively on long slow runs.

Apples

Artichokes

Arugula

Bananas

Beets

Blackberries

Broccoli

Brussel Sprouts

Butternut Squash

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Corn

Cucumbers

Cranberries

Cucumbers

Dates

Eggplant

Fennel

Figs

Garlic

Grapefruit

Grapes

Honeydew Melon

Kale

Kiwi

Leeks

Lettuce

Limes

Mushrooms

Pears

Plums

Pomegranate

Potatoes

Pumpkins

Rutabagas

Spinach

Sweet Potatoes

Tomatoes

Turnips

Winter Squash

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Italian Bean and Vegetable Soup

I am a cold weather girl: the boots, the sweaters, the layers, the warm-you-up-from-the-inside food, all of it (or should I say FALL of it?!? LOL) Here in Arizona, fall is slow to show up and it’s over so quickly, I try to savor the moments. Our overnight low temps are finally dropping into the 60’s, and day time highs are just under 100, so I guess fall is close! Continue reading Italian Bean and Vegetable Soup

Butternut Squash Pasta with Spinach

I love how flexible butternut squash is! In general, it tends to add a sweetness to the dishes it is added to, and in this dish, it pairs very well with the savory of the sausage. However, this sauce is excellent without the sausage too. If you’re kids are reluctant to eat butternut squash, give this recipe a try and let me know how it went!

Butternut Squash Pasta with Spinach and Sausage

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I try to find butternut squash that is as close to a long cylinder (as opposed to a long piece and a bulbous end) to make it easier to peel and dice. Also, a good peeler works well for peeling these! And you want to make the pieces as uniformly as you can, to ensure consistent cooking times. Continue reading Butternut Squash Pasta with Spinach

Baked Acorn Squash

I had stated in my last post that the holidays are quickly coming up, and the next thing I knew I hadn’t even ordered my turkey yet and Thanksgiving is less than a week away! The panic was real my friends! I usually try to bake a pumpkin pie from scratch (those little pumpkins in your produce section? Yeah, actually sweeter than carving pumpkins and are amazing roasted) but looking at my schedule for the next week, doesn’t look like I am going to have the time. Maybe the week after…

Anyway, about Thanksgiving, I try to keep my menu simple and basic. I basically approach it as I would any other meal, but keeping with some tradition; dinner consists of meat (turkey), carbs (potatoes and stuffing) and veggies, lots of fresh fall veggies. Roasted sprouts, carrots, autumn squashes, are all on the menu this year. I usually get a turkey larger that what I need so I have left overs for other quick dinner dishes the rest of the holidays (turkey soup with stuffing dumplings,  white chili, turkey stock, to name a few ideas).

I love acorn squash almost as much as I love butternut squash. Acorns are a bit more versatile, in that they can be seasoned to be savory or sweet, and still taste good. Did you know that the rind on the acorn squash is totally edible?! Totally is. The recipe below is a sweeter number, and serves 6 as a side. I paired it with some firecracker salmon, but works well with really anything. Make a batch for your thanksgiving table!

Maple Glazed Baked Acorn Squash

Start by preheating your oven to 425 degrees and lining a 13x9x2 pan with aluminum foil (this will save you loads of clean up time).

I started with a good sized squash, cut it in half, removed the seeds and then sliced it into 6 pieces. Place the slices in a single layer in prepared pan.

In a bowl, combine maple syrup, melted butter, salt and cinnamon together. Pour evenly over the squash slices. Cover with more aluminum foil. and into the oven…

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Stick in the oven for 15 minutes, flip the squash over, and put bake in the oven…

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Bake for another 15-20 minutes, then remove foil cover and continue baking for another 5-10 minutes. (glaze should be thickened slightly)

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Serve warm with glaze drizzled over the top.

Maple Glazed Baked Acorn Squash  
Ingredients

1 large acorn squash, seeded and cut lengthwise into 6 slices

1/4 cup pure maple syrup

1 Tablespoon butter, melted

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

Directions

-Preheat oven to 425 degrees.

-Combine syrup, butter, salt and cinnamon.

-Place sliced squash in 13x9x2 baking dish (lining this dish with aluminum foil really makes clean up easy), pour syrup mixture over squash, and cover with aluminum foil.

-Bake for 15 min, turn slices over, recover and bake for another 15-20 min. Remove foil and bake another 5-10 minutes, until glaze thickens slightly.

-serve immediately

Serves 6

Calories 70 * Fat 2g * Carbohydrate 16g (sugar 9g * fiber 1g) * Protein 1g

Burrito Bowls with Roasted Butternut Squash

Doing research for this week’s blog about the three big types of cholesterol inspired me to create this vegetarian burrito bowl. And of course with the arrival of fall, butternut squash is back in season and I love butternut squash! With 18 grams of fiber, and 10 grams of healthy HDL containing fats, this dish will help reduce cholesterol from your body (I’ll blog about why fiber helps reduce blood cholesterol next week). This makes awesome leftovers too, so feel free to double the recipe to have a few quick heat and serve lunches on hand.

Burrito Bowl with  Roasted Butternut Squash


ingredients

1/2 cup uncooked quinoa
1 cup water
1 can (14 oz) black beans, drained and rinsed
2 Tablespoons cilantro, roughy chopped
juice of 1 lime
1 Tablespoon extra virgin olive oil
2 gloves garlic, peeled and minced
1 medium red onion, diced
1 bell pepper, seeded and diced
1 jalapeño, seeded and diced
2 large tomatoes, seeded and diced
1 medium summer squash, diced
1 cup corn (frozen is fine)
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
3 cups butternut squash, peeled, seeded and cubed
1/2 Tablespoon extra virgin olive oil
1/2 teaspoon chili powder
1 teaspoon cumin
salt and pepper
toppings: cheese, guacamole, sliced avocado, sour cream, salsa

Directions

  • Preheat oven to 400 degrees. In a bowl, toss butternut squash with 1 tablespoon olive oil, 1 teaspoon cumin,1/2 teaspoon chili powder, salt and pepper. Pour out onto baking sheet so squash is in a single layer. Roast for 30-40 min, turning once, until squash is tender and slightly browned.
  • In large saucepan, heat quinoa and water over medium high heat. Bring to a boil and reduce heat to a simmer until water is mostly absorbed, about 10 min; add beans and continue to simmer for another 5 to 10 min. Add cilantro and lime juice just before serving.
  • Heat remaining tablespoon of olive oil in a large frying pan over medium high heat, add garlic, cooking until fragrant, then add onions; cook until onions are tender. Add bell peppers and jalapeño. as the peppers start to become soft, add squash, corn, tomatoes, and the rest of the spices. Reduce heat and let simmer for 5 to 10 minutes.
  • To serve, layer a bowl with 1/2 cup quinoa and beans mixture, 2/3 cup butternut squash, and 1 cup of the vegetables. Top with cheese, avocado, salsa and sour cream.

Serves 4

Cal 398 * Fat 11g (saturated 1g) * Carbohydrates 65g (sugar 7g, fiber 18 g) * Protein 15g