How do you keep variety in your diet during winter?

By Corinne Marti

To maintain a healthy diet, a wide variety of different types foods are ideal to get all the vitamins and minerals needed. This task is easy during the summer time, when produce is plentiful, and easy to get. What happens when the main growing season is over, and now much of the produce is out of season? This can cause problems, as the food becomes more expensive and the produce that is available is coming from places that are further away. You might be asking why it matters if our food has to travel a little further to get to the grocery store in the winter.  When our food has to travel from further away, say another continent instead of a couple hundred miles away, that means more money and fossil fuels were spent to get it here. That also means it had to be picked earlier and sat longer, causing the food to be less nutritious. For this reason (and to support your local economy) it is always good to shop local when possible; but what about during month that produce limited produce? There is an easy way to combat this issue, use frozen produce. You can even freeze your own local produce during the summer to use in the winter. All you have to do is place food how you want it prepared (whole, diced, without peel, etc.) in an airtight container like a Ziploc bag or a vacuum-sealed bag, and store it in the freezer. This is a more economical approach to keeping variety in your diet during the winter months. This way you can support local farmers, keep costs down during the winter, and also keep variety in your diet all year long. Below is a sample recipe on how to use frozen produce to make a meal. 

One Pot Stuffed Pepper Casserole

Image retrieved from: www.familyfreshmeals.com

Ingredients:

1 lbs. ground turkey/chicken

1 cup diced white onion (frozen)

3 cloves garlic, minced

2.5 cups diced bell peppers (frozen)

1/2 teaspoon pepper

14.5 can diced tomatoes, no salt added

2 cups chicken/vegetable broth

8 oz. can tomato sauce

1 Tablespoon soy sauce

1 teaspoon Italian seasoning

1 cup brown rice, uncooked

1 cup shredded cheddar cheese

                                                                                          Directions:

      1.  Over medium-high heat brown meat with frozen onions and garlic, cook for about 5-7 minutes, breaking into small pieces.

      2.  Add frozen diced peppers and pepper, cook for about 5-7 more minutes, until peppers are no longer frozen and have started to soften.

      3. Reduce heat to medium and add in tomatoes with juice, broth, tomato sauce, soy sauce and Italian seasonings. Stir until well combined. Bring mixture to a boil.

      4. Now add in uncooked rice. Return to a boil and then reduce heat to low. Cover and simmer for 35 minutes, until rice is tender.

     5. Remove from heat and sprinkle with shredded cheese and serve!

Winner, Winter Squash for Dinner

Holly Faivre

Winter squash – those goofy shaped vegetables that may be confused for an autumn decoration. Although they do act as a fun, rustic centerpiece, winter squash are a tremendously versatile, healthy, easy to prepare, and economical vegetable that every home cook should use in their fall and winter dishes!

The beauty of squash, other than its brilliant orange and yellow hues, is that it knows no bounds – the culinary possibilities are endless! There are many different types of winter squash – acorn, butternut, spaghetti, delicata – and there are even more subtypes among these general categories. Squash is incredibly versatile because its mild sweetness allows it to pair well with most flavors. Squash can be added into sauces and soups as a puree to thicken and add flavor, or the squash can be the star of the dish. Squash can also be a component and/or a fat substitute in baked goods such as breads, muffins, and biscuits. Squash also makes a delicious ravioli and lasagna filling for vegetarians and meat-lovers alike. The flesh of a spaghetti squash is different from other squash – it peels away in long thin spaghetti-like strands.

Regardless of the type of winter squash, two things hold true - it will be delicious and nutritious because they are packed full of Vitamin A and fiber. Vitamin A supports the immune system which is especially important in these chilly fall and winter months as cold and flu season are upon us. Vitamin A also plays a crucial role in the health of eyes! The fiber in winter squash plays a role in heart health and intestinal health. In fact, just one cup of cubed butternut squash provides 7 grams of fiber - that's 25% of the daily value!

A delicious and wholesome vegetable is no good to the home cook if he or she is not familiar with preparation methods. Fortunately, winter squash are fast and easy to prepare. This is a vegetable that can be put in the oven and practically forgotten about until the timer buzzes.

1. Cut the squash into equal halves so that the middle cavity is being split in half. This means the cut will start at the top by the stem.
2. Scoop out the seeds and “guts”
3. Add oil and spices to flesh - cinnamon, curry, chili, garlic, and allspice go great with squash but roasting it with salt and pepper is just as good!
4. Place the squash halves cavity-side-up on a baking sheet and roast at 400F until thesquash is fork tender (30-60 minutes, depending on the size of the squash). Depending on how firm or soft you want your end product to be, adjust the cooking time up or down.
5. Let the squash cool slightly so they you can peel off the skin
6. Use the squash as needed - mash, puree, slice, cube, etc.

Before preparing the squash, take this into consideration: winter squash are hard and dense (imagine pumpkin carving..) and they have rounded edges. To avoid injury, it is essential to use a sharp knife and prevent the squash from rolling around the cutting board. Helpful tip: roll up a kitchen towel and form it into a circle so that the squash is resting in a nest; this prevents the squash from rolling around.

In addition to their versatility and easy preparation, winter squash are also very affordable. They are an excellent addition to the grocery list when one is on a budget because they are inexpensive and have a long shelf life. The average price of a winter squash is $0.90 per pound. A winter squash will generally weigh between 1 and 3 pounds so the price will fall between $1 and $3 for a squash. Once the squash has been prepared, it will yield four one-half cup servings per pound of squash! One small squash could easily provide as the vegetable component of a meal  for a family of four.  Another economical aspect of winter squash is that they can be stored whole in a cool dark place for up to 3 months. Stocking up on winter squash is a practical idea because they can be enjoyed in the spring when squash is no longer in season.

Tis the season of squash eating – don't be afraid to tackle this peculiar, somewhat intimidating, vegetable. Winter squash are an easy to prepare vegetable that offer endless opportunities for creativity in the kitchen. This weekend, head to a favorite farmer's market or grocery store to pick up a few varieties and embrace the taste of fall and winter.