Fall Into It

The temperature may still be warm, but it won't be long before autumn cools us down and we start reaching for sweaters and soup. It is an awesome time of year to reintroduce fall vegetables that we tend not to buy or cook in hot weather. The variety of squash, potatoes and leafy greens is endless, so fall into a new habit of eating veggies every day.

Fortunately, we live in an area where fresh vegetables are available year round. That gives us a nutritional advantage if we make the most of our resources. However, we always have the option to buy frozen vegetables, which are also a healthy choice. Stocking frozen vegetables makes reaching for one much easier especially when convenience is top priority. Did you know butternut squash, carrots, dandelion greens, hubbard squash, pumpkin, spinach, sweet potatoes, Swiss chard and turnip greens are loaded with Vitamin A? Or that brussels sprouts, broccoli, cauliflower, kale, and kohlrabi are full of vitamin C? That's just the beginning of the good news, because nutrients and phytochemicals abound in vegetables. Brussels sprouts and kale are packed with vitamin K. You may have heard that tomatoes are a rich source of lycopene, but did you know that acorn squash is too?

Cooler temperatures outside can be a motivator to start cooking. Let that work in your favor. Try some new recipes and don't be afraid to substitute one root vegetable for another, one leafy green vegetable for another, etc. And remember, the more colorful your dishes, the more nutrients for your body.

Fruit-Stuffed Acorn Squash

Whether you use pineapple, dried apricots or raisins, this dish is delicious served with chicken, pork, beef or even fish.

Nutritional Analysis : 164 calories, 5g fat, 2g protein, 30g carbohydrate, 2g fiber, 30mg sodium

Preparation Time : 10 minutes. Cook Time : 50 minutes. Serves : 6.

Ingredients

• 1 can (8 ounces) crushed pineapple or 1/4 cup raisins or 1/4 cup dried apricots, chopped
• 1/3 cup firmly packed brown sugar
• 1 tablespoon low-fat margarine, melted
• 1/4 cup pecans, chopped
• 1/2 teaspoon ground cinnamon
• 3 small acorn squash

Combine the first five ingredients in a mixing bowl and stir well. Cut each acorn squash in half; discard seeds and place in a 13x9x2-inch baking dish, cut side up. Add a half cup of water to baking dish to cover bottom. Spoon 2 tablespoons fruit mixture into each squash half. Cover and bake at 350° for 50 minutes or until tender.

• Pineapple (or raisins or apricots)
• Brown sugar
• Low-fat margarine
• Pecans
• Ground cinnamon
• Acorn squash

Sweet and Creamy Pumpkin Dip*

The perfect appetizer or dessert to serve with gingersnaps, sliced apples or pears. Great for company!

Nutritional Analysis : 88 calories, 4g fat, 1g protein, 14g carbohydrate, 1g fiber, 37mg sodium

Preparation Time : 5 minutes. Chill Time : 30 minutes. Serves: 20 (2 tablespoons each).

Ingredients

• 1 package (8 ounces) cream cheese, softened
• 2 cups confectioners sugar
• 1 can (15 ounces) pumpkin
• 1 tablespoon McCormick® Pumpkin Pie Spice
• 1/4 teaspoon McCormick® Pure Orange Extract
• 1/2 teaspoon McCormick® Ground Ginger
• Gingersnap cookies, apples or pears

Heat unpackaged cream cheese on a microwave safe plate, 15 seconds. Blend cream cheese and confectioners sugar until smooth in a mixer or food processor. Add pumpkin and spices. Mix or blend thoroughly. Chill 30 minutes or until ready to serve. Serve with Gingersnap cookies and/or sliced apples or pears.

Healthy substitutions:

• Replace sugar with a no calorie sweetener, made from sugar (like Splenda) to save 40 calories per serving.
• Use 1/3-less-fat cream cheese to save 12 calories and 2 grams of fat per serving.

Shopping list:

• Cream cheese
• Confectioners sugar
• Pumpkin
• McCormick® Pumpkin Pie Spice
• McCormick® Pure Orange Extract
• McCormick® Ground Ginger
• Gingersnaps/Apples/Pears

*Reprinted with permission from the makers of McCormick®. Any typographical errors are the responsibility of the author and not McCormick®. For more go to www.mccormick.com.

Herb-Roasted Vegetables

Not sure what to do with parsnips and rutabagas? This recipe is an easy way to include these less popular vegetables and really broaden your repertoire.

Nutritional Analysis : 100 calories, 4g fat, 4g protein, 13g carbohydrate, 3g fiber, 230 mg sodium

Preparation Time : 20 minutes.  Cook Time :  45 minutes. Serves: 6 (1 cup portions).

Ingredients

• carrots
• onions
• parsnips
• rutabagas
• turnips
• 1/3 cup low-fat Italian salad dressing
• 1/3 cup parmesan cheese

Cut-up assorted vegetables in any combination to equal 5 cups. Pour dressing over vegetables and sprinkle with cheese. Place mixture in large baking pan and bake at 450° for 45 minutes or until tender. Stir occasionally for even baking.

Shopping list

• Carrots
• Onions
• Parsnips
• Ratabagas
• Turnips
• Low-fat Italian dressing
• Parmesan cheese

Green Beans with Caramelized Onions **

This is a low-fat and low-sodium recipe that can accompany almost any entrée. It may turn into the next family favorite.

Nutritional Analysis : 79 calories, 3g fat, 1g protein, 12g carbohydrate, 4g fiber, 1mg sodium

Preparation Time : 10 minutes.  Cook Time :  30 minutes. Serves : 4 (3/4 cup portions).

Ingredients

• 1 tablespoon unsalted margarine
• 1 large sweet onion, peeled and cut into strips
• 1 tablespoon sugar
• 3/4 lb. green beans, trimmed
• vegetable oil spray
• 1 tablespoon Mrs. Dash® Lemon Pepper Seasoning

Heat margarine in large skillet, add onion, sprinkle with sugar. Cook over low heat until onions are golden and tender, about 20 minutes. Cook green beans in boiling water for 10-13 minutes or until tender. Drain and place in bowl. Spray hot beans with vegetable oil spray and sprinkle with Mrs. Dash® Lemon Pepper Seasoning Blend, toss. Garnish with caramelized onions.

Shopping list:

• Margarine
• Sweet onion
• Sugar
• Green beans
• Vegetable oil spray
• Mrs. Dash® Lemon Pepper Seasoning

**Reprinted with permission from the makers of Mrs. Dash®. For more go to www.mrsdash.com.

.Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention and sports nutrition. She can be reached at 502-339-9798.