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Make the most of seasonal produce

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Fall Seasonal Produce Guide with simple family friendly recipes

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Make the most of seasonal produce

  1. 1. PRODUCE   SEASONAL Make the Most of REAL LIVING NUTRITION
  2. 2. It's a great opportunity to visit your local fresh markets and bring home the crop of the day It's harvest time! Everyone can benefit from adding more vegetables to their diets, and purchasing produce from local farms is a great way to support your community as well 
  3. 3. ADDING MORE  FRUITS & VEGGIES to your diet helps with weight control, as the fiber helps you stay full, thereby preventing you from being hungry as often.
  4. 4. FALL IS A    GREAT SEASON  to add more color and nutrients to your meals; apples, pears, peppers, potatoes, and squash abound. Enjoy using whatever the market offers to balance out your meals and snacks
  5. 5. APPLES & PEARS are available by the bushel, so enjoy these 100 calorie treats. A medium apple or pear provides about 5 grams of fiber (with skin). Pears are delicious and are wonderful additions sliced into a tossed green salad or served with cheese
  6. 6. HONE YOUR CULINARY SKILLS  Find recipes online or get out your favorite cookbook and plan out a week of healthy suppers. Fall vegetables are easy to prepare and some are even served as a meal themselves.
  7. 7. TRY MY RECIPE  Turkey Sausage Stuffed Squash and Baked Apples Enjoy a quick one-dish meal for dinner this week. Delight in the healthful bounty around us
  8. 8. Turkey Sausage Stuffed Squash This one dish meal covers three food groups- vegetables, meat, and grains. Add a tossed salad and a baked apple for dessert to complete the meal
  9. 9. TurkeySausage StuffedSquash 1 medium butternut squash / Olive Oil / 2 turkey sausages / 1 small onion, minced / 1/2 cup finely chopped bell pepper / 1 stalk celery, finely chopped / 1 garlic clove, minced or pressed / 1 cup cooked brown rice/ 1-2 teaspoon fresh oregano or thyme, or 1/2 tsp dried / salt and ground black pepper Cut squash in half, and scoop out seeds and pulp Set into a large baking dish with lid. Heat 1 tablespoon olive oil in medium nonstick pan, over medium heat. Take turkey sausages out of casing and brown in pan until cooked through for about 5-10 minutes Remove sausage from pan, set aside. Add onion, bell pepper, celery, and garlic to pan and saute for 2-3 minutes (add 2 teaspoons oil if needed) Add rice and seasonings to pan, mix well. Return cooked sausage to the pan, stir in. Remove from heat. Fill each squash half with the turkey sausage mixture. Add about a half-inch of water to bottom of pan, place on lid. Bake in 350- degree oven for 45-60 minutes until squash is tender. Serve immediately. Four servings
  10. 10. Baked Apples A nutritious and delicious fall dessert Preheat over to 350 degrees. Core out top of apple, taking care not to core all the way to bottom. Mix brown sugar, butter, raisins, and nuts Stuff each apple with equal portion of brown sugar mixture. Place 4 cored apples into a baking dish that is filled with a half- inch of water. Sprinkle with cinnamon and bake for 20-30 minutes or until tender 4 medium apples, tops peeled, cored / 4 teaspoons brown sugar / 2 teaspoons butter / raisins, chopped nuts
  11. 11. BalsamicGlazedPear and GoatCheeseCrostini Try this great pear recipe from USA Pears This balsamic glaze is the perfect compliment to the sweet pear and salty goat cheese
  12. 12. BalsamicGlazedPear and GoatCheeseCrostini 2 USA pears / 3 tablespoons Balsamic Vinegar / 1 Tablespoon Butter / 1 teaspoon Honey / 24 Baguette rounds, toasted / 1/2 cup Goat Cheese, spreadable / 1/2 cup Almonds, slivered, toasted * / Black pepper, ground, if desired Slice pears stem side up into 12 quarter-inch width vertical planks. Cut large slices in half lengthwise for a total of 48 slices. Heat vinegar, butter and honey in large frying pan over medium heat for 2 to 3 minutes, stirring constantly, until reduced by half, about 2 tablespoons. Add pear slices and continue cooking for 1 minute turning once. Place 2 pear slices on each baguette round and top with 1 teaspoon goat cheese. Sprinkle almonds over cheese and garnish with fresh pepper, if desired. * To toast almonds, place in heavy frying pan and toast over medium heat, stirring constantly, for 1 to 2 minutes or until tan with toasted aroma
  13. 13. Stuffed Banana Peppers Try this as an appetizer or side dish 4 Banana Peppers, cut in half, lengthwise, seeded / Finely chopped mushrooms, about half pint (or 6 large) / 1 small Onion, finely chopped (about 1/4 cup) / Fresh or Dried Parsley / 2 Tablespoons Barbecue sauce / 4 Tablespoons grated Romano Cheese Placepepperscutsideuponbakingsheet.Mix remainingingredientsexceptcheese.Filleach pepperwithmixture,topwithgratedcheese.Bake inpreheatedovenat375degreesfor15-20minutes

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