The fall fruits and vegetables are great sources of vitamins and minerals
http://www.postbulletin.com/newsmanager/templates/localnews_story.asp?z=10&a=364632 [2008-10-6]
Tag : Dried Persimmon
Whether you harvest yourself or get your fruits and vegetables fromstands, farmers markets, cooperatives and grocery stores, theseason of nutrient-rich foods has arrived.
Jen Brewer, registered dietitian at the Rochester YMCA, offerssuggestions for bountiful fall foods that are also high in nutrientvalue.
"The fall fruits and vegetables are great sources of vitamins andminerals (especially vitamin A and C) and high in fiber," she said.Vegetables like carrots, sweet potatoes and squash, saysMayoClinic.com, are high in beta-carotene (a compound responsiblefor their orange and yellow pigments).
"Beta-carotene is converted to retinol, which is essential forvision and is subsequently converted to retinoic acid, which isused for processes involving growth and cell differentiation," theWeb site says.
Brewer advocates buying locally grown fall produce such as squash,sweet potatoes, pumpkins, Brussels sprouts and apples because thefood dollars stay in the local economy.
"The taste and quality is always much better when grown locally,"Brewer said.
She suggests getting inventive with fruits and vegetables.
What's in season now?
Bok choy, celeriac, collard, kale, kohlrabi, lettuce, mustardgreens, pineapple, pomegranates, rutabaga, winter squash,cranberries, cress, ginger, horseradish, jicama, fall mushrooms,onions, persimmons, radishes, shallots and turnips.
Brewer offers suggestions for high-nutrition fall produce, alongwith serving suggestions, below.
A
Apples: Make applesauce with cinnamon hearts or raisins. Try thembaked, as fresh wedges, in pudding, in tapioca or fried.
B
Broccoli: Go raw, buttered, with lemon sauce, with cheese sauce,with a cream sauce or in casseroles.
C
Cabbage: Try it cooked with carrots, buttered, as coleslaw, creamedor mixed in gelatin with fruit juice. Or serve raw wedges, make asalad with fruit or other vegetables, or serve it as sauerkraut.
Carrots: Stick with an old favorite: crunchy, raw sticks. Or havefun making curls and wheels. Or, bake the carrots, cook them withcelery or with peas. They can be served creamed, glazed or mixed ingelatin with fruit. Or, try them mashed like mashed potatoes, onlywith carrots. Serve scalloped carrots, add them to cabbage slaw ormake a raisin salad with shredded carrots.
Cauliflower: Serve it cooked with cheese sauce, buttered, withcream sauce, with peas or raw.
G
Grapes: Here's an unusual treat. Try serving grapes as frozensnacks. Put them on the table fresh, or serve them in gelatin.
P
Parsnips: Parsnips can be browned, served hot and buttered or asraw strips.
Pears: Plain pears remain a mainstay. But you can also try themstewed, dried or whipped. You can even serve them with cheese, ortogether with other fruit.
Pumpkin: Try it as a custard, mashed or baked. Pumpkin can becooked whole. Cut away the lid and remove seeds and roast them fora crunchy treat.
S
Squash: Bake it. Mash it. Cook it in the shell. Roast the seedslike you would pumpkin seeds. Try seasoning squash and bake it.
Sweet Potato: Try them baked, mashed or scalloped with apples.
Z
Zucchini: Shred and freeze for later or use in breads orcasseroles.
Broccoli and corn casserole
2 cups of lightly cooked broccoli
1 can cream-style corn
1/4 cup bread crumbs
1 egg, beaten
1 finely chopped onion
1 teaspoon salt
dash of pepper
Mix and bake in casserole dish at 350 for 45 minutes.
(Source: Jen Brewer, registered dietitian at the Rochester YMCA)
Grilled vegetable kebabs
Marinate cherry tomatoes, button mushrooms, zucchini slices, redonions and bell peppers in Italian dressing. Place onto skewers andgrill over medium heat, turning often, until the vegetables aretender, about 5 to 8 minutes.
(Source: MayoClinic.com)
Fall fruit idea for winter
Get apple pie filling ready and place it in a ziplock freezer bag.Put the bag in a pie tin. Freeze until hardened. Remove from thepie tin and store in freezer for a quick apple pie in the middle ofwinter.
(Source: Jen Brewer, registered dietitian at the Rochester YMCA)
Whether you harvest yourself or get your fruits and vegetables fromstands, farmers markets, cooperatives and grocery stores, theseason of nutrient-rich foods has arrived.
Jen Brewer, registered dietitian at the Rochester YMCA, offerssuggestions for bountiful fall foods that are also high in nutrientvalue.
"The fall fruits and vegetables are great sources of vitamins andminerals (especially vitamin A and C) and high in fiber," she said.Vegetables like carrots, sweet potatoes and squash, saysMayoClinic.com, are high in beta-carotene (a compound responsiblefor their orange and yellow pigments).
"Beta-carotene is converted to retinol, which is essential forvision and is subsequently converted to retinoic acid, which isused for processes involving growth and cell differentiation," theWeb site says.
Brewer advocates buying locally grown fall produce such as squash,sweet potatoes, pumpkins, Brussels sprouts and apples because thefood dollars stay in the local economy.
"The taste and quality is always much better when grown locally,"Brewer said.
She suggests getting inventive with fruits and vegetables.
What's in season now?
Bok choy, celeriac, collard, kale, kohlrabi, lettuce, mustardgreens, pineapple, pomegranates, rutabaga, winter squash,cranberries, cress, ginger, horseradish, jicama, fall mushrooms,onions, persimmons, radishes, shallots and turnips.
Brewer offers suggestions for high-nutrition fall produce, alongwith serving suggestions, below.
A
Apples: Make applesauce with cinnamon hearts or raisins. Try thembaked, as fresh wedges, in pudding, in tapioca or fried.
B
Broccoli: Go raw, buttered, with lemon sauce, with cheese sauce,with a cream sauce or in casseroles.
C
Cabbage: Try it cooked with carrots, buttered, as coleslaw, creamedor mixed in gelatin with fruit juice. Or serve raw wedges, make asalad with fruit or other vegetables, or serve it as sauerkraut.
Carrots: Stick with an old favorite: crunchy, raw sticks. Or havefun making curls and wheels. Or, bake the carrots, cook them withcelery or with peas. They can be served creamed, glazed or mixed ingelatin with fruit. Or, try them mashed like mashed potatoes, onlywith carrots. Serve scalloped carrots, add them to cabbage slaw ormake a raisin salad with shredded carrots.
Cauliflower: Serve it cooked with cheese sauce, buttered, withcream sauce, with peas or raw.
G
Grapes: Here's an unusual treat. Try serving grapes as frozensnacks. Put them on the table fresh, or serve them in gelatin.
P
Parsnips: Parsnips can be browned, served hot and buttered or asraw strips.
Pears: Plain pears remain a mainstay. But you can also try themstewed, dried or whipped. You can even serve them with cheese, ortogether with other fruit.
Pumpkin: Try it as a custard, mashed or baked. Pumpkin can becooked whole. Cut away the lid and remove seeds and roast them fora crunchy treat.
S
Squash: Bake it. Mash it. Cook it in the shell. Roast the seedslike you would pumpkin seeds. Try seasoning squash and bake it.
Sweet Potato: Try them baked, mashed or scalloped with apples.
Z
Zucchini: Shred and freeze for later or use in breads orcasseroles.
Broccoli and corn casserole
2 cups of lightly cooked broccoli
1 can cream-style corn
1/4 cup bread crumbs
1 egg, beaten
1 finely chopped onion
1 teaspoon salt
dash of pepper
Mix and bake in casserole dish at 350 for 45 minutes.
(Source: Jen Brewer, registered dietitian at the Rochester YMCA)
Grilled vegetable kebabs
Marinate cherry tomatoes, button mushrooms, zucchini slices, redonions and bell peppers in Italian dressing. Place onto skewers andgrill over medium heat, turning often, until the vegetables aretender, about 5 to 8 minutes.
(Source: MayoClinic.com)
Fall fruit idea for winter
Get apple pie filling ready and place it in a ziplock freezer bag.Put the bag in a pie tin. Freeze until hardened. Remove from thepie tin and store in freezer for a quick apple pie in the middle ofwinter.
(Source: Jen Brewer, registered dietitian at the Rochester YMCA)
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