Enjoy Late Summer and Fall Recipes Using More Veggies and Fruit

Toward the end of the summer and into the fall, vegetables and fruits are bountiful. There's no excuse for not eating plenty of the good stuff! Fresh, local fruits and vegetables are loaded with flavor so it's the most enjoyable time of the year to get the rich diet recommended by the Centers for Disease Control to reduce the risk of cancer and other chronic diseases.

"It's easy to take advantage of all the fresh fruits and vegetables that are available," said Valerie Huckstep, a registered dietician in Williamsburg, Virginia. She suggests quick ways to include fruits and vegetables in your summer diet: Dice them for a stir fry or salad, toss the leftovers with pasta the next day and add shrimp or beans. Skewer vegetables or fruits on kabobs, stir cubed fruit into flavored yogurt, eat watermelon and cherries for snacks, or grill corn on the cob.

Just use your imagination! Add fruit to a green salad or bake vegetable chips to dip in humus. Keep fresh berries on hand to scoop on top of cereal or ice cream. Make a fruit smoothie by whirling fresh fruit, flavored yogurt and milk in a blender. If you live alone, shop with a friend to split large foods or recipes. For example, buy a cantaloupe to halve. Make a mixed bean salad, divide it, and store it in the refrigerator to be used for up to three days as a salad or side dish.

Sentara Williamsburg Community Hospital Chef Jason Denison was a guest chef at a recent Farmers Market. While Jason prepared fresh foods, dietician Megan Cordova was at his side to talk about healthy eating. "We focus on the fact that it is not overly expensive to eat healthy," said Denison. "We encourage people to take advantage of what is in season and fresh." Denison will also encourage Market-goers to use brown rice, quinoa and whole grains. Fresh herbs can be used in place of salt or pre-made seasoning blends. "We offer these healthier alternatives in the hospital and try to incorporate fresh flavors."

The Center for Disease Control has developed an educational website called Fruits and Veggies Matter (http://www.fruitsandveggiesmatter.gov ) that contains a variety of fruits and vegetables recipes. Users can go to "Recipes" from the home page, and then click on the fruit or vegetable of their choice from the lists on the next page. In addition, users can specify a meal type such as breakfast, side dish, or finger food. Finally, a click on "Search" brings up a list of recipes. What a great way to find a recipe for a cantaloupe picked up on an impulse!

Fresh fruits and vegetables can be the focal point of meals that lift the spirits. Grilled or roasted meat can top a salad or stir fry. Nutty whole-grain bread and a bowl of berries complete the meal. Leftover steamed or grilled vegetables can be drizzled with vinaigrette to marinate and be eaten the next day; toss them with pasta and top with On a pleasant evening, take dinner outdoors on the deck or pack it up and go to the park. Some people believe that eating outdoors simply improves the appetite. When eating outdoors be sure to cover foods to protect them and yourself from harmful bacteria. Don't eat foods that have been left out in the sun for too long.

"We are always looking for ways to stay hydrated," said Huckstep. "People are on the go, so they want to have quick meals." Some fruits and vegetables are mostly water and can be considered as contributing to the recommended 8 glasses of water a day. Keep fruits and vegetables available, washed and cut into portions, so they will be an easy choice when you or your family needs to grab and go.

Recipe for Roasted Squash with Potatoes & Garlic

Makes 8 servings: Each serving equals 3/4 cup of fruit or vegetables

Source: Wegmans

Ingredients

1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut into 12 equal pieces

4-5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,

4 cloves garlic, peeled and crushed

3 Tbsp olive oil

1 large sprig rosemary

Preheat oven to 425°F.

Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan.

Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig.

Bake 45-50 minutes, turning once after vegetables are browned on one side.

Option: Squash may be peeled if desired.

Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium 13mg.