Fall into Nutrition
by Carol Berg Sloan RD
Ah…..October is here! Fall reminds me of hearty soups, fresh whole-grain baked goods and a bounty of produce. Here are some delicious fruits and vegetables to keep you on the path to good health. Eating well may help prevent chronic diseases such as cancer, diabetes or stroke.
Apples
Apples are abundant in the fall with over 2500 known varieties grown in the US and more than 7500 grown worldwide. When enjoying apples, eat the peel, for that is where most of the fiber and antioxidants are found.
Persimmons
Known as “food for the gods,” persimmons are a good source of fiber, vitamins A and C and manganese. They come in two categories: astringent (Hachiya) or non-astringent (Fuyu). Hachiya are best for baking and Fuyu can be used in the salad recipe below.
Persimmon Salad
9 cups spinach, washed
9 Fuyus, sliced
3/4 cups fried cranberries
4 tablespoons olive oil
1/2 cup orange juice
3/4 cup rice vinegar
salt to taste
small plates and forks
Combine oil, orange juice, rice vinegar and salt for dressing. In large bowl, combine spinach, persimmons and cranberries. Toss salad with dressing and serve immediately. Makes 9 servings.
Winter Squash
Squash are gourds that, along with cucumbers and melons, are vine crops. Winter squash are not grown or harvested in winter, but picked when fully ripe and feature a hard shell (rind) with thick inedible skin and hollow seed cavity with fully developed seeds. The thick shell allows it to be stored for several months. The most common varieties of winter squash grown in the United States are Acorn, Butternut, Hubbard and Spaghetti. Squash are an excellent source of fiber and vitamin A.
Spicy Apple-filled Squash
2 large winter squash (about 2 pounds
4 teaspoon butter
2 large apples, chopped
2 tablespoons brown sugar
1.2 teaspoon cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon nutmeg
Cut squash into halves and scoop out seeds. Place in a glass dish and cover with plastic wrap. Microwave on high for 5 minutes. Melt butter in separate dish. Mix in apples, sugar and spices and microwave an additional 1-2 minutes. Spoon apple filling into each squash halve. Cover and microwave on high for 3-5 minutes until squash and apples are tender. Cut and serve warm.
Sweet Potatoes
When it comes to sweet potatoes and yams, it can be a bit confusing. Here’s what you need to know:
What the general public often calls “yams” are actually sweet potatoes. To avoid confusion (since the terms are generally used interchangeably), the USDA requires that the label “yam” always be accompanied by “sweet potato,” but there is a big difference. Sweet potatoes are roots, Yams are tubers. Sweet potatoes have a smooth skin and have a moist consistency and sweet flavor. Yams have a scaly, rough skin and are dry and starchy. Nutritionally speaking, sweet potatoes are very high in beta-carotene (vitamin A) and yams are actually very low.
Instead of a baked potato, try a baked sweet potato. Everyone will love it!
Sloan is a registered dietitian in Long Beach. She can be reached at cbergsloan@ix.netcom.com
