Eating Well With Kim: Fall Vegetables

By: Kim Beavers Email
By: Kim Beavers Email

I think I must sound like a broken record. Do you ever wonder if I will quit encouraging vegetable intake?

Well, probably not -- it has been ingrained in me from youth, through school and into my professional life. So I say to you the things I say to myself ... pick one NEW fall vegetable to try this year and find a recipe.

Even if you just eat one new vegetable each season your vegetable variety will increase and so will your nutrient intake. Plus, if eating more vegetables is seen as an adventure, it will be more fun and I like it when eating is fun (hopefully you do, too).

Here is a list of fall vegetables that I recommend for you to try from this year:

Beets: These are in season from now (November through December). They are great shredded raw into salads, but my favorite way to eat them is roasted (delicious). Try them ... you’ll like them!

Kale: I have been on a kale mission this year because it is a nutrition power house. It is great in salads, soups and pastas.

Arugula: This packs a lot of flavor. The smaller leaves (baby arugula) are less pungent and those work well in salads. I have had arugula recently as a “salad” topping on pizza or flat bread and that is a great way to include it as a new vegetable.

Brussels sprouts: My favorite way is to eat these roasted, or sautéed (here I like to use a little real butter, too). The key to cooking great Brussels is to NOT overcook them.

Winter Squash: I had never cooked one until I started Eating Well with Kim. If I can do it, you can do it!

- Butternut squash is easy, just cut in half, remove seeds and strings and steam in the oven in a baking dish with about ½ to 1 cup water at 350 until tender (30 minutes or so).
- Acorn squash: This one is tougher to cut in half, so be careful. Once you cut it in half, just remove the seeds and strings and bake as directed on the recipe.
- Hubbard squash: Less common for sure but my new favorite (you don’t know how good some of these things can be unless you try them). This one is BIG and unruly looking, however, it is one of the easiest ones to cook because you poke some holes in it, place it on a foil lined baking sheet and bake it whole (45 to 90 minutes depending on size). Once it is cooked, it is super easy to peel, remove seeds and get to the delicious vegetable.

There are many recipes online using these vegetables and the Eating Well with Kim website has a few as well.

Check out www.universityhealth.org/ewwk and look for these recipes:
- Roasted Sweet Potatoes and Beets
- Massaged Kale Salad
- Cabot Reduced fat Butternut squash Soup
- Butternut squash Lasagna
- Baked acorn squash with curried rice
- Hubbard Squash Soup


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