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DECEMBER 16, 2021 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Falling For This Season’s Produce By Aliza Beer MS, RD, CDN
T
he fall-winter season reminds us of all of our favorite foods. Seasonal produce is fresher, tastier, and more nutritious than food consumed out of season. Not only is eating fall-winter produce more environmentally friendly, it also helps support regional farms and helps grow our economy. In the winter, nature provides us with citrus fruits that are high in vitamin C and help protect us against colds, Covid-19, the flu, and other viruses. Winter vegetables, on the other hand, comfort us because they taste their best in hot meals.
When You Eat Produce by Season: 1. Optimal taste: Consuming produce according to their appropriate seasons will actually ensure the foods taste better. The naturally ripened foods taste so much better than artificially ripened ones. 2. Better for your health: Eating foods grown during their seasons are more nutritionally dense. Because fruits and vegetables grown out of season cannot follow their natural growing and ripening rhythms, farmers use ripening agents that in-
clude gases, chemicals, heat, and edible film. 3. Environmentally friendly: When we demand out-of-season produce, farmers have to send their fruits and vegetables from far away to meet customer demand. When we eat according to seasons, our produce usually comes from nearby and doesn’t contribute so much to our carbon footprint.
Fall-Winter Vegetables: 1. Winter Squash • Delicata squash: Delicata squash is a personal favorite of mine because it becomes very crispy when roasted. One cup of delicata squash contains 80 calories, 10g carbs, and 1g fiber. It is full of vitamin C, B vitamins, and omega-3 fatty acids. A great way to make delicata squash is to roast it in the oven on 400°F with olive oil, herbs de Provence, and salt and pepper. • Butternut squash: Butternut squash is a sweet and nutty winter squash used in soups, stews, and roasted on its own. One cup butternut squash contains 63 calories, 16g carbs, and 2.8g carbs. One serving of butternut squash is about 87% water,
so it can help keep you hydrated. It is full of beta-carotene and alpha-carotene, which the body converts to vitamin A. Vitamin A is very important for a healthy immune system. Butternut squash also contains vitamin C, potassium, magnesium, and calcium. It has a low-glycemic index, which helps stabilize blood sugar. Butternut squash makes for a tasty and hearty soup; all you have to do is sauté some onions and garlic, add vegetable broth and then the butternut squash. When the butternut squash is tender, blend the soup with an immersion blender until smooth. • Acorn squash: Acorn squash is a type of winter squash that has a slightly nutty flavor. One cup of cooked acorn squash contains 115 calories, 30g carbs, and 9g fiber. This starchy vegetable is packed with fiber, beta-carotene, and potassium. The dietary fiber can improve gut health and help eliminate GI issues. • Spaghetti squash: Spaghetti squash is a vegetable spaghetti commonly used to substitute traditional pasta. It is very versatile and can be baked, steamed, boiled, and even microwaved. One cup of cooked spaghetti squash contains 42 calories,
10g carbs, and 2g fiber. It is high in fiber, vitamins and nutrients. It is lower in calories and carbs than other winter squashes. • Kabocha squash: Kabocha squash is often called sunshine squash and is a type of pumpkin squash. One cup of this squash contains 39 calories, 10g carbs, and 11.7g fiber. Kabocha squash has a low glycemic index, so it helps stabilize blood sugar levels. It is rich in antioxidants, vitamin A, vitamin C, magnesium, and potassium. The seeds of kabocha squash contain a lot of protein, healthy oils, and zinc. 2. Spinach: Spinach is a delicious leafy green that can be used in salads, smoothies, stuffing, and sautés. One cup of spinach contains only 7 calories, 1.09g carbs, and 0.7g fiber. Most of the carbohydrates in spinach consist of fiber, which is an added bonus! Spinach is also high in insoluble fiber, which can be very beneficial to your health. Insoluble fiber attracts water into your stool, making it softer and easier to pass. It helps support insulin sensitivity and bowel health. 3. Kale: There are many different variations of kale including baby kale, dinosaur kale, and redbour kale.
