Beyond Pumpkin: How to Celebrate Fall’s Best Produce

We’re now officially a couple of weeks into fall, and pumpkins are everywhere — stacked up outside grocery stores and in pumpkin-spice everything. But there’s a lot more fall produce you should be excited about. Here are some of the season’s best assets, plus ideas for incorporating them into healthy fall meals.

The Squash Family
Pumpkin’s cousins are usually much easier to break down and cook with — no need to resort to a can. The versatile butternut is an all-star in soup, but we also love it in a hearty squash-and-spinach lasagna (pictured above). Acorn squash is the perfect shape to act as the vessel for individually portioned meals like this tofu-stuffed acorn squash. Kabocha, which looks like a small green pumpkin, is super-sweet and slices nicely for easy sides like spiced squash with yogurt dressing. Spaghetti squash was the original faux pasta before spiralizers entered our lives. Scoop out the naturally noodle-like strands and toss with your favorite sauce, like this fragrant curry.

Celery Root
This creamy root vegetable has a rough exterior but a mild, sweet celery flavor that’s worth the peeling hassle. Also called celeriac, celery root is crunchy and refreshing sliced thin and served raw in salad, and it can also fill in for potato in pretty much any preparation. Try roasting chunks of it with carrots until caramelized, or simmer until fork-tender and mash as you would any spud.

Sweet Potato
These nutrient-rich potatoes are awesome in both sweet and savory dishes. If you’re already sick of swirling pureed pumpkin into everything, try sweet potato as an alternative in fall-flavored waffles, pancakes and muffins. Use them in side dishes like mashed sweet potatoes kicked up with chipotles, or a spicy quinoa salad, or stuff them with beef to justify a main course.

Cauliflower
In the past few years, this cruciferous vegetable has proven its versatility. It can stand in for rice, mashed potatoes, even Buffalo wings! Pick up a head of cauliflower and the options are endless. Try baked cauliflower tots or roasted cauliflower steaks, or use it to bulk up a pasta dish like mac and cheese or lasagna.

Apples
Apples are at their best in the fall, and the sweet, crunchy fruits are not just for dessert or snacking. Puree them with butternut squash for a lovely soup, toss them with beets for a salad or cook them with onions and cider vinegar to serve alongside pork chops. Of course, you can always also make muffins.

Pears
Like their apple cousins, pears work beautifully in savory dishes and pair especially well with strong cheeses like blue cheese. Try the pairing in a fresh salad, or layer slices with Gorgonzola on toasts for a super-simple appetizer. We’re a little hesitant to mention it after the suggestion of adding peas caused a guacamole uprising earlier this year, but you can also add pears to the beloved avocado dip for a nice crunch and hint of sweetness.

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Managing Food Allergies at School

Do you struggle with what to pack for snacks and lunches in a nut-free school zone? Here are some practical tips to help make it easier.

Food Allergy Concerns
It may seem trivial, but avoiding food allergens can mean steering clear of a life-threatening emergency for some kids. While peanut and tree nut allergies cause some of the greatest concern, food that comes into the classroom can also affect children who suffer from conditions like celiac disease or a dairy allergy. So whether your child suffers from an allergy — or the child that sits next to your child suffers — it’s important to be aware.

Some schools are 100-percent nut-free zones, others designate peanut- and nut-free classrooms, and some allow for nut-containing foods to enter the school cafeteria but keep a nut-free lunch table. Whatever your school policy is, it’s important to follow it. Many states have specific plans in place; you can search by state at websites like foodallergy.org.

4 Tips for Packing Meals and Snacks

1. Read labels.
Improved allergy info is now available on most packaged foods. Check ingredient lists for things like peanuts and tree nuts (such as walnuts, almonds, cashews and pistachios), and look for disclaimers that read that the food contains a specific allergen or if it was “processed in a facility that also processes” things like nuts, milk, eggs, soy and wheat.

2. Opt for alternatives.
Experiment with allergen-friendly options like sunflower seed butter and certified allergen-free cookies and snack foods. Many kids can’t even tell the difference.

3. Name names.
Visit various allergy organization websites to find lists of specific brand-name products that are allergen-free to help make shopping easier.

4. Go fresh.
When packing a nut-free snack for your little one, start with fruits or veggies such as raisins, apples, carrot sticks or a banana. Then add another component to keep things interesting — see some examples below.

Healthy Snacks
Here are four healthy nut-free snack ideas. Make the snack energizing and satisfying with a balance of healthy carbs and protein.

• Peach + whole-grain pretzel sticks
• 1/2 bagel with cream cheese + raisins
• Applesauce pouch + dried edamame snacks
• Crunchy baked chickpeas + fresh berries

Healthy Lunches
Packing an allergen-free lunch is easier than you might think, even if your kiddo is a loyal PB&J fan. All of these options can also be tweaked to be free of dairy and gluten.

• Cheese, sliced turkey, crackers, yogurt + carrot sticks
• Sunflower seed butter and jam on whole-grain bread, baked potato chips + apple
• Chicken noodle soup, whole-grain roll + cheese stick
• Veggie quesadilla, guacamole, tortilla chips + diced pineapple

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Order This, Not That: Olive Garden

Are you a fan of this Italian chain? Find out which menus item to choose and which ones you should say arrivederci to!

Soup, Salad and Bread Sticks

Order This: Soup is probably not a necessity, but if you’re in the mood, stick to the Minestrone with a sensible 110 calories per serving. Choose salad topped with a low-fat dressing to save 50 calories and 5 grams of fat.

Not This: Skip the Chicken & Gnocchi soup with a whopping 1,420 milligrams of sodium per serving — that’s more salt that you should have in an entire meal. The chain’s famous breadsticks come along with a garlic-butter spread, adding up to 140 calories, 2.5 grams of fat, 0.5 gram trans fat and nearly 500 milligrams of sodium  per piece.

 

Appetizers

Order This: Surprisingly, one of the most-sensible options on the appetizer menu is the Toasted Beef and Pork Ravioli, since they only have 340 calories and 15 grams of fat. Overall, there aren’t many sensible choices here, and if you already dug into soup, salad and breadsticks, it’s best to pass on this course altogether.

Not This: The Bruschetta Caprese may seem like a healthy choice, but don’t be fooled — it has 660 calories and 1,500 milligrams of sodium. It’s also wise to steer clear of super-fatty items like fried calamari and Smoked Mozzarella Fonduta — each racks up almost 1,000 calories and 50 grams of fat. The worst offender is the Lasagna Fritta with 1,070 calories, 71 grams of fat, 29 grams of saturated fat and 1.5 grams of trans fat — can you say “heart attack on a plate”?

 

Entrees

Order This: Plain pasta portions alone contribute about 400 calories to a main course. The Traditional Meat Sauce is the most-sensible sauce topper, adding only 300 calories and 19 grams of fat. Options from the “Lighter Italian Fare” menu offer chicken and fish dishes that stay under 600 calories, but beware: The sodium counts are still astronomical.

Not This: A Tour of Italy, featuring the trifecta of lasagna, chicken Parm, and fettuccine Alfredo, will cost you more than 1,500 calories and almost 100 grams of fat. It also has 3,250 milligrams of sodium, which is 41 percent above the daily recommendation! The meatless Five Cheese Ziti al Forno may seem harmless, but it’s anything but, racking up 1,220 calories, 71 grams of fat and 2,160 milligrams of sodium.

 

Desserts

Order This: If there’s room for dessert (and there shouldn’t be), the Chocolate Mousse Cake and Tiramisu are the lesser evils, containing 380 and 470 calories, respectively.

Not This: The rest of the dessert items, including Zeppoli with chocolate or raspberry sauce, White Chocolate Raspberry Cheesecake and Black Tie Mousse Cake, tip the scales at or above 800 calories, with anywhere from 30 to 60 grams of fat per slice.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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No-Bake Caramel Apple Pie Bars

Apple pie. Apple crisp. It’s all been done before. And while I’d never pass up a slice of warm apple pie, there must be an easier alternative to rolling out crust and turning on the oven. Enter No Bake Caramel Apple Pie Bars. Not only are they easy to make, but they also contain mostly natural sugar from dates and are dairy-free and vegan-friendly.

Enjoy these bars while apples are in season, from now through November.

No-Bake Caramel Apple Pie Bars
Yield: 8 servings

Ingredients:

For the “caramel”:
1 cup Medjool dates (approximately 8 dates), soaked in warm water for 15 minutes
1/4 cup almond milk, warmed
1/4 teaspoon salt

For the apple pie bars:
1 cup walnuts
1 cup Medjool dates (approximately 8 dates)
4 tablespoons coconut oil, divided
4 medium apples, peeled, cored and chopped into 1-inch cubes
2 1/2 tablespoons coconut sugar, divided
2 1/2 teaspoons cinnamon, divided
1/2 teaspoon nutmeg
1 tablespoon all-purpose flour
3/4 cup rolled oats
1/2 cup whole-wheat pastry flour
1/4 cup chopped walnuts
Optional: coconut whipped cream for serving

Instructions:

For the “caramel”:

1. Add dates to a food processor or blender and pulse until only small pieces remain.
2. Pour in warm almond milk and pulse until a pastelike consistency forms.
3. Scrape down edges and pulse again until the consistency is creamy. Add salt and pulse again.

For the apple pie bars:
1. Line 9-inch square baking pan with parchment paper.
2. Pulse walnuts and dates in a food processor until crumblike consistency is formed.
3. Transfer to baking pan and firmly press mixture down into the parchment paper to form a crust. Refrigerate to harden.
4. Add apples and 2 tablespoons coconut oil to a microwave-safe bowl and cook on high for 1 minute. Stir in 1 1/2 teaspoons cinnamon, nutmeg, all-purpose flour and 1 tablespoon coconut sugar. Microwave again for 4 minutes, or until apples are softened and easy to pierce with a fork.* Stir apples together to coat evenly with juice.
5. Meanwhile, in a medium microwave-safe mixing bowl, add oats, whole-wheat pastry flour, walnuts, 1 1/2 tablespoons coconut sugar, 1 teaspoon cinnamon and 1 tablespoon coconut oil. Mix with a fork to combine. Microwave for 1 minute. Mix. Add 1 tablespoon coconut oil. Microwave for 30 to 60 seconds and mix again.*
6. Remove crust from the refrigerator. Spread an even layer of caramel mixture over top. Top with an even layer of apples. Sprinkle oat mixture over apples. Refrigerate for at least an hour to let harden. Cut into squares to serve.
7. Optional: Serve with coconut whipped cream.

*Note: Cooking times may vary depending on microwave oven.

Per serving: Calories 390; Fat 20 g (Saturated 7g); Cholesterol 0 mg; Sodium 170 mg; Carbohydrate 54 g; Fiber 7 g; Sugars 34 g; Protein 6 g; Vitamin A 2% DV; Vitamin C 10% DV; Calcium 6% DV; Iron 8% DV

Kara Lydon, R.D., LDN, RYT, is a registered dietitian nutritionist, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokesperson. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

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Nutrition News: The Full-Fat Trend, Healthy Office Snacks, Coke Spending

Is full-fat on trend?

For years, we’ve all been urged to curtail our consumption of saturated fat, advice that affected our appetite for butter, meat and whole milk — or at least the amount of those foods we ate. But, a new report published by the Credit Suisse Research Institute has determined, Americans are rebelling against the old guidance, which has grown murkier, and eating more full-fat foods. Butter sales rose 14 percent in 2014 and an additional 6 percent in the first three months of 2015, while sales of whole milk climbed 11 percent and skim milk purchases plummeted 14 percent in the first six months of 2015. The authors suggest the trend may be part of larger shift toward natural – organic, unprocessed – foods. “Full-fat milk sounds a lot more natural to people than 2 percent or skim milk,” lead author Stefano Natella told The New York Times. “Cows don’t produce skim milk. You have to process it to take out the fat.”

 

Healthier desk snacks

Do you find that stocking your desk with healthier snacks keeps you from heading to the vending machine to grab a candy bar or some chips at the office? And can you control your urge to snack all day long, without pausing for air? Then, by all means, keep some healthy munchies on hand. Health.com writer Cynthia Sass suggests stocking your desk — or better yet, somewhere in your office you have to get up and walk to — with dark chocolate squares (individually wrapped, presumably for better portion control), roasted chickpeas, and fruit-and-nut bars. But Sass urges you to skip the cereal and crackers as well as that big jar of peanut butter. “It’s just too tempting to keep dipping in your spoon,” she notes. “Stock whole nuts instead, in premeasured 1/4-cup portions.”

 

Coke’s big number

How much has Coca-Cola spent on health research and partnerships since 2010, including financing a group that sought to persuade the public that lack of exercise, rather than overeating and drinking sugary drinks, was primarily to blame for the obesity epidemic? “Over the last five years, we have provided $21.8 million to fund scientific research and $96.8 million to support health and well-being partnerships for a total of $118.6 million,” the company disclosed in a letter posted on its website last week. This week, the company announced that it would discontinue its financial sponsorship of the Academy of Nutrition and Dietetics, a nutritionist group that has recently been criticized for accepting money from major food and drink corporations.

 

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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How Sweet It Is: 7 Sweet Potato Dishes for Every Palate — Fall Fest

Sweet potatoes, a creamy vitamin A powerhouse, are just as symbolic of autumn as the season’s vivid foliage. They’re also far, far underutilized. If you’re in the habit of passing up sweet potatoes in favor of white potatoes, now’s the time to revisit this versatile root vegetable as we enter its peak season. Sure, we’re all familiar with traditional preparation methods: baked, split down the middle and slathered with butter; the classic marshmallow-topped casserole that makes its once-yearly appearance on Thanksgiving. But there are healthier — and more imaginative — methods of dressing up this superfood for a fall soiree. Explore its savory side, or play up its sweetness with rich fall spices. Definitely experiment with different textures. Whether you prefer them mashed, pureed, cubed or whole, here are seven comforting takes on this in-season spud that will make you forget white potatoes in a heartbeat.

Twice-Baked Sweet Potatoes (pictured at top)
These are not your average baked sweet potatoes. Pat and Gina Neely up the ante on this classic presentation by scooping out the cooked insides and mixing them with a little bit of cream cheese, brown sugar, butter and lots of fall spices. Completing this extra step will be well worth it when you taste the result.

Sweet Potato Lyonnaise
Think of this Sweet Potato Lyonnaise as a healthier hash-brown substitute, but instead of wedges, the potatoes are cut into rounds. Try adding toasted chopped pecans or a dollop of Greek yogurt if you have some on hand.

Curried Sweet Potato-Apple Soup
Sweet potato and apple is a pairing we should try more often. When combined, the mixture becomes an ideal sweet canvas for warm fall spices, like ginger and curry powder. Instead of croutons, top each bowl with a few crunchy baked sweet potato chips.

Curried Sweet Potato Puree
Almond milk makes this creamy side dish dairy-free. The heat from the ginger and curry counters the sweetness of the potatoes, and the lime adds a bright kick at the end.

Hasselback Sweet Potatoes
Hasselback potatoes are whole potatoes that have been cut into a fan shape, dotted with butter, then roasted. The result is a crispy-on-the-outside, creamy-on-the-inside spud. Although the technique can be done with white or sweet potatoes, the sweet potato version offers a superior fiber boost — not to mention a gorgeous visual presentation, thanks to the vivid orange flesh.

Roasted Sweet Potatoes with Honey Butter
Tyler Florence relies purely on honey for sweetness when it comes to his simple roasted sweet potatoes. You’ll know the sweet potatoes are cooked to perfection once they’re golden and caramelized on the outside, and soft and sweet on the inside.

Sweet Potato and Mushroom Lasagna
Jeff Mauro’s made-over lasagna features layer upon layer of herb-laced ricotta, but in place of classic sheets of pasta, he opts for thinly sliced sweet potatoes for a lighter alternative.

Get more sweet potato recipes from our friends:

Creative Culinary: Twice-Baked Jalapeno Sweet Potatoes with Chipotle Streusel Topping
Homemade Delish: Jacked Sweet Potato Quesadilla
Napa Farmhouse 1885: Sweet Potato, Green Onion & Herb Pommes Anna
Red or Green: Sweet Potato “Nacho” Dip
Taste with the Eyes: Caramelized Upside-Down French Sweet Potato Pie {Tarte Tatin}
Dishin & Dishes: Bacon Poblano Sweet Potato Breakfast Hash
The Mom 100: Sweet Potato Pie
The Wimpy Vegetarian: Mexican Stuffed Sweet Potatoes
FN Dish: Five 5-Star Ways to Get Your Sweet Potato Fix

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Cheesy Comfort Foods You Can Enjoy Guilt-Free

Treat yourself to cheese. We’re not talking a small cup of cottage cheese. You deserve to partake in pizza night and not feel guilty about it. While comforting eats like a slice of pepperoni or a bowl of mac and cheese get bad reps for being unhealthy, as they often are, cheese is not necessarily to blame. Here are some of our favorite healthy recipes to help satisfy your cheesy cravings.

Healthier Pizza

Transforming pizza into a healthy dinner option starts with the dough. Try using white whole-wheat flour, which will provide great texture and even better nutrition. And for a slightly nutty flavor, add whole grains like bulgur and quinoa. Either way, these healthier crusts taste delicious with traditional toppings — like mozzarella and salami (pictured above) — and unconventional toppings — such as feta and zucchini — alike.

Macaroni and Four Cheeses

Pureed squash is Ellie Krieger’s secret weapon to lighten up macaroni and cheese. And while there’s a healthy dose of vegetables (almost a half cup in each serving), she doesn’t skimp on the cheese. This recipe includes four different types: cheddar, Monterey Jack, ricotta and Parmesan.

Gluten-Free Cheesy Crackers

Make a better-for-you, better-tasting version of a store-bought favorite: cheese crackers. (It’s more fun than trying to find a kid-friendly healthy snack in the grocery store.) These crispy crackers made with full-fat cheddar and Parmesan are nutritionist-approved and gluten-free.

Chicken, Broccoli and Cheese Casserole

Embrace the undeniable fact that cheese makes broccoli taste better, and make a casserole. Add rotisserie chicken and rice (using the frozen kind makes things easier) to make it a meal that’s creamy, decadent and nutritious to boot.

Turkey Burgers (with Cheese)

The next time you’re craving a burger, consider using ground turkey instead of beef. According to Bobby Flay, “poultry is the perfect canvas for many big flavors.” He tops his turkey patties with a generous amount of tart and creamy goat cheese. It’s so good that it might make you reconsider your go-to burger cheese.

Low-Cal Fettuccine Alfredo

The next time you need cream cheese, get Neufchâtel instead. It’s similar in taste and texture but has slightly less fat. While it’s a great baking substitution, it can also come in handy come dinnertime. Just a couple of tablespoons makes Food Network Magazine’s Alfredo sauce extra rich and smooth, without a bunch of calories.

Ham, Apple and Cheese Quesadilla

Give a fun spin to your run-of-the-mill ham and Swiss by using the traditional sandwich ingredients to make a quick quesadilla dinner. Apple butter adds a sweet contrast to the spiciness from the mustard and red onions.

Figs with Ricotta, Pistachio and Honey

Ricotta is great for so much more than pizza and pasta. For your next party, skip the cheese board and make these ricotta bites. Or just make them when you need a quick salty-sweet snack. Either way, you’ll want to keep the four simple ingredients — dried figs, pistachios, ricotta and honey — in your kitchen from now on.

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