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Ask a Dietitian: Healthy Fall Harvest Foods

Summer may be over, but several fruits and vegetables are still in season and ready to be worked into stews and casseroles to warm you up. Fall is the season for:

  • Beets
  • Apples
  • Carrots
  • Cranberries
  • Sweet Potatoes
  • Winter Squash (butternut, acorn)
  • Pumpkin

Not only are these cool weather fruits and veggies perfect to decorate with this time of year, but they taste great too!

Roast butternut squash, beets and carrots for a delicious side dish. Add apples and cranberries to your morning pancakes. Try blending pumpkin with fat free milk, frozen vanilla yogurt and a dash of pumpkin pie spice for a tasty, nutritious treat. And warm up with a big bowl of comforting Butternut Squash soup.

Here’s a recipe that’s sure to do the trick:

Roasted Butternut Squash Soup

4 cups cubed (1-inch), peeled butternut squash

1 Tbsp Olive Oil

¼ tsp salt

4 large shallots, peeled and halved

1 (½ inch) piece peeled fresh ginger, thinly sliced

2 ½ cups chicken broth (fat-free, low-sodium)

2 Tbsp chives, ½ inch slices

Black pepper to taste

Preheat oven to 375˚.

Combine first 5 ingredients in a roasting pan, toss well. Bake at 375˚ for 50 minutes or until tender, stirring occasionally. Cool 10 minutes. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid to allow steam to escape, secure lid on blender. Place a clean towel over opening in lid to avoid splatters. Blend until smooth. Pour into a large saucepan. Repeat with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper.

So remember these great fall harvest foods next time you’re in the kitchen!

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.

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Contact Kelly Wells
Norman Regional Health System

Office (405) 307.2143
Fax (405) 307.2144