With the return to cool temperatures, we also usher in a season of squash. Varieties include butternut, spaghetti, delicata, kabocha, and acorn.
These winter vegetables are a good source of vitamin A, which supports a healthy immune system and may help protect against cancer.
They also contain fiber and generally have fewer calories per cup compared to other types of carbohydrates.
Due to their tough exterior, squash can be intimidating to cook. But certain varieties (like spaghetti or acorn squash) are easy to prepare. To roast them:
1. Cut the squash in half using a large sharp knife
2. Scoop out seeds and stringy flesh
3. Brush inside with olive oil and season with salt and pepper
4. Roast (flesh side down) in a 400° oven for 30 to 45 minutes (or until tender when pierced with a fork)
5. Shred the spaghetti squash with a fork or scoop out the acorn squash flesh using a spoon
Need inspiration? Try this recipe.
Nosowitz, D. The Modern Famer Guide to Winter Squash Varieties. Modern Farmer, 2017. Accessed September 2018.
Vitamin A: Fact Sheet for Health Professionals. NIH: Office of Dietary Supplements, Updated 2018. Accessed September 2018.
Winter Squash. Harvard T.H. Chan School of Public Health: The Nutrition Source. Accessed September 2018.
You can encourage healthy habits and still enjoy summer cookouts with family and friends with these tips:
Get Up and Move!
Plant-based diets are becoming increasingly popular—and for good reason.
They can help lower blood pressure, reduce risk of diabetes, and lower risk of early death. People who follow plant-based diets also tend to weigh less, despite consuming similar calories compared to meat-eaters.
The type of plant-based diet you follow matters though.
To see health benefits, include a variety of protective foods like whole grains, fruits, vegetables, beans, nuts, and seeds.
Looking to increase your plant intake? Here are some ideas to get you started (click on the links below):
For the CARNIVORE: mushroom meatloaf
For the CARB lover: broccoli cauliflower parmesan pasta
For the TOFU-neophyte: peanut tofu
For the ON-THE-FLY meal-planner: 5 plant-powered meals
Ambika, S. et al., Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology, 2017. 70(4): 411.
Derbyshire, E., Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Front Nutr, 2016. 3:55.
McEvoy, CT., Temple, N. and JV Woodside, Vegetarian Diets, Low-meat Diets and Health: A Review. Public Health Nutr, 2012. 15(12): 2287-94.
Rizzo, N., Jaceldo-Siegl, K., Sabate, J. and G. Fraser, Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns. J Acad Nutr Diet, 2013. 113(12): 1610-1619.