Red cabbage with apples

This recipe combines two nutritious colorful fall favorites, apples and red cabbage (often available year-round). Who says you can’t add a bit of sweetness to make it more fun? The holidays are all about color and flavor. This combination is super-crunchy, sweet and refreshing. You can even serve it warm, if desired.

Ingredients
2 cups apple juice or cider
2 TB apple cider vinegar
1/2 tsp allspice
3 cups red cabbage, shredded
1 cup grated fresh apple (red or pink-hued of your choice)
pinch of salt

In a medium-sized saucepan, bring the juice or cider, vinegar and allspice to a boil. Add other ingredients and simmer for about 30 minutes. Stir occasionally.

Nutrition Facts (per 1/4 recipe)
96 calories
<1 g fat
24 grams carbohydrate
1 g protein
3 g dietary fiber
85 mg sodium

Winter Produce offers variety flavor and nutrition

While many types of fresh fruits and vegetables are out of season during winter time, there are some very nutritious choices including winter squash, pears, apples, navel oranges, sweet potatoes, sweet bell peppers and grapefruit.

Wondering about winter squash? There are several types: butternut, Hubbard, turban, acorn and banana – and any of these can be used in recipes calling for winter squash. Winter squashes can be a tasty and filling treat, are great in casseroles, pies, soups, or mixed with grains and beans and are actually more nutritious than most summer squashes. One serving (~ ½ squash or 1 cup cubed) packs 6 grams of dietary fiber and is a good source of potassium, vitamin C, folate, magnesium, iron and calcium. Butternut and acorn squashes are members of the yellow-orange family of fruits and vegetables which means that they are abundant in the antioxidant beta-carotene, which is a precursor to vitamin A and may aid in prevention of certain types of cancer and macular degeneration. Try this sample recipe:

Sweet Buttered Squash

1½ pounds yellow squash, sliced thin (peeling optional)
1 small sweet onion, sliced thin and halved
1 medium green bell pepper, sliced in slender strips
1 TB brown sugar
1 – ½-oz packet of butter sprinkles
¼ tsp fresh cracked black pepper

Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begins to get tender, add brown sugar, butter flakes, and black pepper. Cook until desired tenderness is obtained. Serve immediately. Note: Do not add any salt until you have tasted the squash. Serves 6.

Nutritional facts per serving:
44 calories
< 1 g fat
10 g carbohydrate
3 g dietary fiber
0 mg cholesterol
349 mg sodium

Easy ways to add pumpkin puree to your diet

Pumpkin is a delicious and very nutritious fall squash. Sweet and mild, if you don’t want to cut, seed and cook a pumpkin look for unsweetened pumpkin puree, which is full of beta-carotene, a form of vitamin A, and dietary fiber. Adding seasonal, colorful fruits and vegetables to your diet is an easy way to improve diet quality, ensure freshness and better quality. Increasing the variety of a food group encourages you to consume more foods within that group overall. Different types of produce offer unique health benefits. Experimenting keeps you from getting bored. Try these 3 suggestions for using pumpkin puree. It’s not just for pies!

• Add it into batter for baked goods such as muffins, loaf cakes and cookies. It can replace some of the oil, experiment with your recipes.
• Add it to chilis, soups and stews. After all, it is a squash with a slightly sweet and mild flavor. Much like adding sweet potato to these recipes.
• Add it to smoothies. A spoonful is enough to enjoy the health benefits and subtle flavor of this favorite fall vegetable.