Cwynar Article Archives

August 2011 | Newsletter archives

Fall into flavor naturally
By Samantha Grant, CN

The days are getting shorter and evening temperatures are dropping, but with fall comes some great produce for creating great, healthy meals.

The coming season offers a new variety of nutritious fruits and vegetables. Crisp apples and fragrant pears are a good source of soluble fiber and potassium and both are delicious in sweet and savory dishes. Broccoli and cabbage are good food sources of calcium, and cauliflower is a rich source of vitamin C, vitamin K, folate and fiber.

Another wonderful vegetable full of fall flavor is squash. It’s high in vitamins A and C, which aid your body's metabolic functioning and help ward off chronic illnesses. Keep in mind though that some winter varieties, like butternut squash, contain more sugar than others, such as acorn and spaghetti squashes, so be knowledgeable about which kind you're buying especially if you're watching your calorie count.

The low-down:
Acorn squash (1 cup, raw): 56 calories, 0.1g fat, 14.6g carbohydrates, 2.1g fiber, 1.1g protein.
Butternut squash (1 cup, raw): 63 calories, 0.1g fat, 16.4g carbohydrates, 2.8g fiber, 1.4g protein

Tip: Try substituting spaghetti squash for pasta. Top it with a nice marinara sauce or add some browned ground turkey or grass-fed ground beef. Tastes terrific!