As the temperatures drop and the days grow shorter, it’s a great time to enjoy the bounty of in-season fruits and vegetables. Grocery stores and farmers’ markets are filled with colorful produce that reflects the changing colors of fall. From apples and pears to the many varieties of squash to greens and root vegetables, fall offers a delicious selection of healthy options. Here is an outline of some of the delicious and nutritious seasonal picks.

Apples are a great source of vitamin C and phytochemicals and an excellent source of soluble and insoluble fiber, most of which is found in the peel. There are about 2,500 different varieties of apples grown in the US. Each small apple has about 75 calories and contains no fat.

Acorn squash is shaped like a big acorn, as its name implies. It has a ridged skin that can range in color from green to white. The inside flesh is yellow-orange and tastes slightly sweet with a nutty flavor. Acorn squash is an excellent source of antioxidant vitamins A and C, has a very low fat content, and is a great source of fiber. It has a long shelf life and can be stored for up to 3 months if kept in a dry and cool place.

Butternut squash is a medium to large winter squash that has a sort of bell shape. It is naturally low in sodium and fat and is an excellent source of vitamin A, vitamin C, and fiber. The seeds can be roasted and eaten just like pumpkin seeds. Butternut squash can be cooked and pureed into a creamy soup, roasted with herbs like garlic and sage for a tasty side dish, or roasted and then added to hearty salads.

Collard greens are part of the cabbage family and are one of the most cold-hardy of all the vegetables. Collard green leaves are broad, have a smooth texture, and are dark green with light colored veins and stems. They are an excellent source of dietary fiber, iron, and vitamins A, B, C, and K.

Delicata squash is an oblong winter squash from the same family as acorn squash. Its rind is a bit softer than other squashes making it edible and its flesh is sweet with a flavor similar to sweet potato. Delicata squash is an excellent source of fiber, vitamin A, and vitamin C as well as a great source of iron.

Kale is a hearty green that can survive frost and even a snowstorm. It is a great source of vitamins A, C, K, and manganese and one cup of kale has only 8 calories. Kale tastes delicious sauteed, in soups and stews, and raw in salads. To make raw kale more tender, massage it by hand with olive oil or with whatever salad dressing you plan to use.

Pears are at their best in the fall and are unique because they do not ripen on the tree; they ripen after they are picked. To know when a pear is ready to eat, test the neck and stem to see if they give a little bit when you apply pressure. A medium-sized pear has about 100 calories, is naturally fat free, and is an excellent source of vitamin C and fiber.

Pumpkin is also a part of the winter squash family. It is packed with vitamin A, C, K, potassium, iron, and fiber. Pumpkin is low in calories and tastes great in sweet and savory dishes. Roasted pumpkin seeds make a tasty and nutritious snack.

Sweet potatoes are root vegetables that are harvested in the fall. They are an excellent source of vitamins A and C and potassium and are loaded with fiber found especially in the skin. Sweet potatoes can be grilled, roasted, baked, pureed, whipped, and boiled to be used in numerous recipes from savory to sweet.

Try this tasty recipe with some of the produce described above.

Roasted Delicata Squash with Apples

adapted from loveandlemons.com

Serves 4

Ingredients

• 2 delicata squash, halved lengthwise and seeded, cut into ½-inch pieces
• ½ cup pearl onions, halved or ½ cup roughly chopped onion
• Extra-virgin olive oil, for drizzling
• 2 tablespoons pumpkin seeds and/or pine nuts (or chopped nuts of choice)
• 2 cups torn kale
• 1 teaspoon dried sage
• ½ teaspoon dried thyme
• 1 small apple, diced
• Sea salt and freshly ground black pepper

Dressing

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon apple cider vinegar
• ½ garlic clove, minced
• ¼ teaspoon Dijon mustard
• ⅛ teaspoon maple syrup
• Sea salt and freshly ground black pepper

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Place the squash and onions on the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and arrange on the sheet so that they’re not touching. Roast until the squash is golden brown on all sides and until the onions are soft and browned, 25 to 30 minutes.
3. Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, garlic, mustard, maple syrup, and a pinch of salt and pepper. Set aside.
4. In a small pan over medium-low heat, toss the pumpkin seeds with a pinch of salt and cook until toasted, stirring frequently, for about 2 minutes. Set aside.
5. In a medium mixing bowl, combine the kale, sage, and thyme. Add the warm roasted squash and onions, the apples, half the pumpkin seeds, and half the dressing. Toss to coat. Transfer to an oven-safe serving dish.
6. Place the serving dish into the oven for 8 to 10 minutes, or until the apples and kale are warm and the kale is just wilted. Just before serving, drizzle with the remaining dressing, and top with the remaining pumpkin seeds.

There is a lot of confusing and conflicting information about how to eat for good health, but most everyone agrees that eating more plants is good for you. Plant-based and plant-forward eating remains a hot topic with no shortage of products available in the grocery store to choose from. Unfortunately, just because it’s vegan or plant-based doesn’t always mean it’s healthy. In fact, a 2021 Journal of Nutrition study found that the more people avoided meat, the more ultra-processed foods they ate. Some plant-based products are high in sugar, saturated fats, and are highly processed, which may decrease some of their health benefits. A healthful plant-based diet is made up of high-quality whole foods like grains, fruits, vegetables, legumes, nuts, and seeds. The Mediterranean Diet is an excellent example of a plant-forward way of eating.

A recent study in the journal Nutrients that reviewed data from 2012 to 2022, showed that about 73% of Americans know that plant proteins are healthy. During that same time, however, the percentage of people eating more red meat increased, from 13% to 19%. Even though people know that eating more fruits and veggies is healthy, on average only 1 in 10 Americans eats the recommended number of 1.5–2 cup-equivalents of fruits and 2–3 cup-equivalents of vegetables daily.

Plant foods provide beneficial nutrients including vitamins, minerals, dietary fiber, and protein. They are also rich in polyphenols which act as powerful antioxidants, feed our gut microbiome, and may help to protect against disease. A diet rich in plant foods may help decrease cancer risk, prevent cardiovascular disease, reduce the incidence of diabetes, and protect against neurodegenerative diseases.

How to Boost Your Plant Intake:

Rethink your breakfast routine

• Try adding spinach, tomatoes, onions, or peppers to an omelet or to scrambled eggs.
• Top yogurt or oatmeal with fruit and nuts.
• Try an overnight oatmeal recipe with fruit to make your mornings easier.
• Top whole grain toast with mashed avocado or nut butter with sliced berries or banana.

Think fruit when you want something sweet

• A baked apple with cinnamon is easy and delicious, made in the oven or microwave.
• Dip some fresh berries into melted dark chocolate chips.
• Try baked peaches or pears topped with nuts or a bit of granola.

Keep frozen/canned veggies and beans on hand

• Add to soups, stews, pastas, curries, omelets, and quesadillas.
• Rinse canned foods before using to cut the sodium by 40%.

Make colorful, flavorful, delicious salads

• Lettuce isn’t the only base for a salad anymore. Try shaved Brussels sprouts, chopped broccoli, kale and other dark greens, or red cabbage.
• Toss in leftover meat or roasted veggies you have on hand.
• Round out your salad with some beans or nuts/seeds to make it a hearty meal.

Snacking made healthy and easy

• Prep raw veggies ahead for quick snacks paired with hummus.
• Have a homemade trail mix with nuts, seeds, and a sprinkling of dried fruit.
• Try carrots, apples, a banana, or celery with peanut butter.

Give this delicious salad recipe a try!

Chickpea Salad

Ingredients

• 1 cucumber, diced
• 1 can chickpeas, rinsed and drained
• 1 pint of cherry tomatoes, diced
• 1/2 red onion, diced
• 1 avocado, diced
• 2-3 tablespoons cilantro, finely chopped

Dressing

• A drizzle of olive oil
• Salt
• Juice of half a lemon

Directions

1. Add everything to a salad bowl.
2. Top with dressing.
3. Mix, serve and enjoy!

Every March we recognize National Nutrition Month®, an annual nutrition education campaign sponsored by the Academy of Nutrition and Dietetics. This year’s theme is Beyond the Table which promotes thinking beyond what we choose to eat and drink for good health and to consider how our food choices affect the environment and the health of our planet. This can be accomplished by focusing on a healthy eating routine, seeking out the help of a registered dietitian nutritionist, and learning about how your food is produced and to consider factors such as food sustainability.

A healthy way of eating like a Mediterranean-style diet is based on eating more fruits, vegetables, plant-based proteins including beans and legumes, whole grains, nuts and seeds, fatty fish, lean meats and poultry in moderation, low-fat dairy, and heart-healthy fats. It is heart-healthy and may reduce metabolic syndrome, diabetes, some cancers, depression, and the risk of frailty in older adults, along with promoting better mental and physical function. In truth a mostly plant-based diet is better for the environment just as it is better for our health.

There is no shortage of nutrition information everywhere you look: from influencers on social media, to countless internet sites, to food and diet magazines, to catchy news headlines, not to from friends who have tried one of the latest fad diets, so why seek a registered dietitian nutritionist or RDN? A registered dietitian nutritionist has completed education and training established by the Accreditation Council for Education in Nutrition and Dietetics. Registered dietitian nutritionists are required to complete the following:

• A minimum of a graduate degree focused on a nutrition curriculum
• A supervised program of practice at a health care facility, foodservice organization, or community agency
• Pass a rigorous registration examination
• Maintain continuing education credits throughout their career

A registered dietitian nutritionist is the nutrition expert who can help you understand how your eating habits and lifestyle affect your health and any medical conditions you may have. In addition, a registered dietitian nutritionist can help you understand how what you eat may impact the health of our planet.

Our changing environment is affected by many factors, with agriculture as the largest cause of global environmental change. Food production contributes to greenhouse gases, occupies a large amount of land, and uses 70% of our planet’s freshwater. By the year 2050, it is estimated that we will have over 10 billion people on our planet. The current global food system is not sustainable, and we need to rethink how we eat and how we produce food.

Food waste is a significant issue in our country. The average American household throws away about 6 cups of food per week. According to the Food and Drug Administration 30-40% of the food in the United States is wasted. Food prices remain high, yet we still waste a lot of food.

How can you do your part to improve food sustainability?

Eat more plants and plant-based foods

• Their production utilizes less land and water

Consider packaging when you purchase foods

• Individually wrapped foods utilize more plastic-consider buying the regular package and portioning out yourself
• Buy in glass containers, when possible, to keep plastic to a minimum
• Shop with your own reusable shopping bags.

Shop in season and locally as much as possible

• Reduces travel cost and footprint caused by pollution related to transportation
•  Supports local economy
•  Preserves the nutritional content of fresh produce

Reduce food waste by repurposing leftovers

• Be creative with leftovers by turning them into new meals
•  Add leftover chicken to a pasta dish or turn it into chicken salad
•  Use leftover cooked veggies in your eggs or on top of a salad
•  Eat leftovers from dinner for lunch the following day
•  Keep food safety in mind: Use or freeze food in a timely manner so that you do not have to throw away spoiled food

Try this fantastic recipe next time you have leftover vegetables:

Extra Vegetable Fried Rice

Adapted from cookieandkate.com

Ingredients

• 1 ½ teaspoons + 2 tablespoons vegetable oil, divided
• 2 eggs, whisked together
• 1 small white onion, finely chopped (about 1 cup)
• 2 medium carrots, finely chopped (about ½ cup)
• 2 cups additional veggies, cut into very small pieces for quick cooking (whatever you have and/or fresh or frozen peas—no need to thaw first)
• 1 tablespoon grated or finely minced fresh ginger
• 2 large cloves garlic, pressed or minced
• Pinch of red pepper flakes
• 2 cups cooked rice (*see notes!)
• 1 cup greens (optional), such as spinach, baby kale or tatsoi
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon toasted sesame oil

Directions

1. Warm a skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the whisked eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.
2. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
3. Add the remaining veggies. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces.
4. Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic and red pepper flakes, and cook until fragrant while stirring constantly, about 30 seconds. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.
5. Add the greens (if using) and stir to combine. Add the cooked veggies and eggs and stir to combine. Remove the pan from the heat and stir in the soy sauce and sesame oil. Taste, and add a little more soy sauce if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors), if the dish needs an extra boost of overall flavor.
6. Divide into bowls and serve immediately. Leftovers store well in the refrigerator, covered, for 3 to 4 days.

Fiber, a type of carbohydrate found in plants, is incredibly beneficial for our health. While our bodies can’t digest it, it serves as nourishment for the beneficial bacteria in our gut, promoting a healthy microbiome. Additionally, fiber adds bulk to stool, ensuring regular gastrointestinal function.

To enjoy these advantages, the current recommendation is to consume 25-35 grams of fiber daily. However, on average, most Americans only get about 15 grams, falling short of the ideal intake.

There are two types of fiber: soluble and insoluble, found in various plant foods. Soluble fiber dissolves in water and aids in controlling cholesterol and blood sugar levels. Foods like oats, chia seeds, nuts, beans, and fruits like apples, bananas, and berries are rich in soluble fiber. On the other hand, insoluble fiber doesn’t dissolve in water and aids in smooth digestion, preventing constipation. Foods high in insoluble fiber include quinoa, brown rice, whole wheat products, nuts, leafy greens, avocados, and various fruits like pears and peaches.

Increasing your fiber intake offers numerous health benefits. It can help reduce the risk of chronic diseases like heart disease and diabetes while aiding in weight management by promoting a feeling of fullness and slowing digestion. Fiber also plays a role in your gut microbiome, generating anti-inflammatory effects and boosting your immune system. Moreover, it may even lower the risk of certain cancers, such as colorectal and breast cancer.

To achieve the recommended fiber intake, include a diverse array of plant foods in your diet, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Prioritize filling half of your plate with fruits and vegetables and opt for whole grains as your primary choice whenever possible. Embracing these dietary habits will ensure you reap the benefits of fiber for your overall well-being.

Tips for boosting your fiber intake:

• Eat whole fruits in place of fruit juice
• Replace white bread with whole wheat
• Try brown rice in place of white rice
• Use whole grain pastas
• Snack on raw vegetables, dip in hummus for more fiber
• Add high fiber nuts and seeds to foods you are already eating
  • Top yogurt with fruit and nuts
  • Add ground flaxseeds or chia seeds to cereal
• Choose oatmeal for breakfast or a ready-to-eat cereal that has a whole grain as the first ingredient.
  •  Tip: look at the Nutrition Facts label and choose cereals with 20% or higher of the DV (daily value) for fiber.
• Add diced vegetables to omelets, casseroles, soups, burritos, pastas, and stir fries
• Eat more meatless meals based on legumes and beans

Here’s a delicious, high fiber recipe to try:

Apple Chips

Adapted from Delish.com ; Serves 2

Ingredients

• 2 apples, thinly sliced (as thin as possible)
• 1 ½ tsp sugar
• ½ tsp cinnamon

Directions

FOR OVEN

1. Preheat oven to 200°. In a large bowl, toss apples with sugar and cinnamon.
2. Place a metal rack inside a rimmed baking sheet. Lay apples slices on top of rack, spacing them so that no apples overlap.
3. Bake for 2 to 3 hours, flipping apples halfway through, until apples dried out but still pliable. (Apples will continue to crisp while cooling.

FOR AIR FRYER

1. In a large bowl toss apples with cinnamon and sugar. Working in batches, place apples in a single layer in basket of air fryer (some overlap is okay).
2. Bake at 350° for about 12 minutes, flipping every 4 minutes.

Article by Kirsten Romero, Wellness Dietitian, MS, RDN
Senior Services of Southeastern Virginia

Summer is the perfect time to boost your intake of fruits and vegetables with fresh, delicious, affordable, and readily available in-season produce.

Remember “5-a-Day”? Or “Eat the Rainbow”? Those slogans were all about encouraging Americans to eat more fruits and vegetables every day. The USDA recommends filling half your plate with fruits and vegetables every day. Why, you ask? Because fruits and vegetables are nutrient powerhouses, they are the original superfoods!

Fruits and vegetables contain vitamins, minerals, fiber, and phytochemicals, including powerful antioxidants. They are packed with nutrients and low in calories. Eating a variety of fruits and vegetables can help reduce the risk of heart disease and stroke, help protect against certain types of cancer, lower blood pressure, reduce the risk of diabetes, and promote weight control. They also taste great and add color, flavor, and texture to meals.

Eating fruits and vegetables that are in-season saves money and tastes fresh and delicious.

Fresh: Visiting a farmers’ market can be a fun way to find fresh produce, ask questions and get tips from the growers themselves. Don’t forget about having canned and frozen fruits and vegetables on hand so that you can add them to recipes year-round.

Frozen: Fruits and veggies are picked at their peak and then quickly frozen, which helps them maintain their nutritional value.

Canned: When buying canned fruits, choose fruit canned in its own juices, in 100% fruit juice, or in light syrup, instead of those packed in heavy syrup. Look for canned vegetables that are low sodium or labeled no salt added or rinse them and drain before use to cut the sodium content by about 40%.

Start your day the fruit and veggie way:

• Add berries to your cereal, yogurt, oatmeal, or pancakes.
• Try spinach, tomato, bell pepper, and onion in your omelet or scrambled eggs.
• Make avocado toast and top it with tomatoes.
• Blend fresh or frozen berries and some spinach with a banana and 100% fruit juice for a quick and tasty smoothie.

Supplement your snacks:

• Eat an apple spread with peanut butter or nut butter of choice.
• Snack on celery, cucumbers, and carrots dipped in hummus.
• Make cucumber “crackers” topped with tomato and avocado.
• Top an unsweetened yogurt with berries, chopped nuts, and a drizzle of honey.

Take your meals to the next level:

• Add chopped or frozen veggies like carrots, green beans, zucchini, or bell peppers to your pasta sauce, soup, taco, or casserole.
• Top your salad with shredded carrots, orange segments, or berries.
• Roast vegetables: the caramelization in the oven brings out their sweetness.
• Spruce up your salad by mixing in spinach, baby kale, and other tasty greens like arugula.

Fruit-nature’s sweet treat:

• Bake or microwave an apple or pear that’s sliced in half and topped with cinnamon.
• Melt dark chocolate in the microwave and dip a couple strawberries, apple slices, or blueberries.

Try this easy fruit-based dessert.

Nut Butter Stuffed Dates

Ingredients:

• 6 medjool dates, pitted
• ¼ cup peanut butter or nut butter of choice
• ½ cup chocolate chips (60% cacao or higher preferred)
• Pinch of sea salt (optional)

Directions:

1. Open the medjool dates halfway lengthwise the length of the whole date.
2. Fill the center of each date with a spoonful of nut butter.
3. Melt chocolate chips in microwave in 30 second intervals, stirring each time, until melted. Dip half of each stuffed date into the melted chocolate. Place on a baking sheet lined with wax paper or parchment paper.
4. Sprinkle with sea salt (if using).
5. Place in the refrigerator or freezer to set for at least an hour. Enjoy from refrigerator or try as a frozen treat.

Eating a diet rich in fruits and vegetables is an important part of good health. Fruits and vegetables are a great source of vitamins and minerals and powerful antioxidants that can help reduce blood pressure, decrease the risk of heart disease and cancer, and boost immunity. The fiber they provide helps to make you feel full for better appetite control and provides bulk to your digestive system to maintain stool regularity. With all the wonderful holiday foods and treats around this time of year, getting plenty of fruits and vegetables each day may be challenging.

This holiday season, eat more fruits and vegetables by trying these tips:

1. Start your holiday meal with a vegetable-based appetizer or soup. Try a butternut squash or pumpkin soup or a festive vegetable and fruit platter with hummus or low-fat dressing for dipping.
2. Mix it up with new fruit and vegetable side dishes. Try a holiday-inspired spiced applesauce, a beet and goat cheese salad, sauteed green beans, or roasted carrots.
3. Make your dessert fruit based. Try a chilled fruit cup, an apple crumble, or a poached pear with low-fat frozen yogurt or ice cream.

To satisfy your sweet tooth, here are some wonderful, easy fruit-based desserts from the website, www.fruitsandveggies.org

1. Sliced navel oranges drizzled with chocolate syrup and topped with toasted sliced almonds.
2. Angel food cake topped with a fruit purée made from fresh or unsweetened frozen berries or mixed fruit.
3. Apple wedges drizzled with caramel sauce.
4. Fruit kebabs served with a dip made from low-fat vanilla yogurt.
5. A fruit parfait made with a layer of fresh pineapple or canned pineapple (in its own juice), a layer of prepared low-fat vanilla or lemon pudding, a layer of thawed frozen blueberries and another layer of pudding.
6. Cherry-Chocolate-Almond Pudding – Prepare a 4-serving size of chocolate fudge pudding and mix in ½ teaspoon of almond extract and 2 cups of fresh or frozen pitted cherries.
7. Pears poached in white grape juice and topped with chocolate syrup and a dollop of reduced-fat whipped dessert topping.