Recipe By Healthy Eating For Families
You're going to fall in love with these super-healthy, autumn veggies and quick and easy recipes.
By: Jodie Shield, MEd, RDN
Nowadays tomatoes and asparagus - really just about any fruit or vegetable- are available year round. But when it comes to taste, timing is everything. Does it get any better than fresh, locally grown produce? Check out Fruits and Veggies More Matters
and discover when your favorites are ripe for the picking and eating. Here are my top three must-eat vegetables for this fall (September – November) along with a quick and easy recipe. For additional veggie recipes, download my free app Eat Healthy Homemade Meals from iTunes
or Google Play
Oven-Roasted Brussels Sprouts
Not a fan of Brussels sprouts? Try roasting them in the oven, and you will be lovin’ these veggies. Roasting brings out their natural sweetness and makes theses little, green orbs crispy. Sprinkle on some Parmesan and they’re better than French fries – at least better for you. Brussels sprouts are among a handful of foods (including broccoli, cabbage, and cauliflower) called cruciferous vegetables that help fight cancer. Over 25 percent of the calories in Brussels sprouts come from protein. Plus, they’re nutrient dense and offer a plentiful supply of vitamin C, fiber, folate, and other B vitamins, as well as the carotenoids lutein and zeaxanthin which are good for your eyes. Roasting Brussels sprouts is so easy, and if you line the baking pan with foil, a snap to clean up. Not in the mood for Parmesan cheese? Drizzle on some balsamic vinegar or skip the salt and add soy sauce.
Cheesy-Stuffed Jalapeño Peppers
Unleash the heat and pick up the flavor with these spicy, hot peppers. If your taste buds can take it, you can eat them like sweet peppers, but cooking helps extinguish the fire and brings out their mellow taste. Jalapeño peppers are bursting with vitamins A and C; they’re naturally low in fat, and they’re fat-free, cholesterol-free, and sodium-free. Try tossing diced jalapeño peppers into casseroles, omelets, and anything Mexican such as guacamole or pico de gallo. Or stuff them with cream cheese and bake them in the oven. Just be sure to wear plastic gloves when you chop the jalapeño peppers to remove the seeds or you will be sorry! Oils from the seeds can remain on your hands and burn if you should rub your face or eyes.
Microwave Baked Acorn Squash
While roasting this popular fall veggie in the oven takes about one hour, cooking it in the microwave takes only 15 minutes (see recipe below). Even though it’s a starchy vegetable, a ½ cup serving has only 30 calories, 1 gram of protein, and no fat, saturated fat, or cholesterol. Plus, it’s naturally sweet so no need to smother it in butter and sugar. Simply cook it with a pinch of cinnamon, ginger, or nutmeg and add a splash of pure maple syrup. For a zesty flavor, drizzle olive oil over the top and sprinkle with grated Parmesan cheese.
Microwave Baked Acorn Squash
Prep Time = 5 minutes
Cook Time = 15 minutes
- Cut squash in half; discard seeds.
- Place cut side down in microwave-save dish. Cover and microwave on high for 10-12 minutes or until tender.
- Remove skin before eating.