Tips and Recipes

Both apples and winter squash make a perfect Fall side dish. You can use your favorite variety of apples (such as Granny Smith or Macintosh) and winter squash (butternut, acorn, or hubbard).

Keeping the skin on the apples adds more fiber to the meal! Apples are good sources of fiber and provide our bodies with vitamin C. Winter squash provides us with fiber and potassium. Fiber keeps us regular while potassium maintains normal blood pressure. Vitamin C strengthens our immune system, which can help us fight off germs this flu season!

---

Ingredients

• 2 ½ cups winter squash
• 1 ½ cups apples
• ½ teaspoon nutmeg
• 1 teaspoon cinnamon

Directions

1. Wash the apples and winter squash
2. Cut apples and squash into thin layers
3. In an 8×8 inch pan, lay down alternating layers of squash and apples (keep apples as top layer)
4. Sprinkle cinnamon and nutmeg on top
5. Cover with aluminum foil
6. Bake at 350˚ F for 45-60 minutes, until squash is tender.

Sources:Recipe, Apple Nutrition, Everything You Should Know About the Benefits of Squash

Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular.

---

Storing and Choosing Cauliflower

• Cauliflower is in season in October, November, and December.
• The freshest cauliflower is compact and has bright, intact leaves.
• Store cauliflower in a produce bag in the refrigerator. It should last a week before brown spots appear.

Cauliflower Colors

• Cauliflower also comes in purple, green, and orange.
• Purple cauliflower has an antioxidant found in red produce.
• Green cauliflower is a mix of broccoli and cauliflower.
• Orange cauliflower has carotenoids, which gives carrots its color.

How to Add Cauliflower to Your Diet

• Stir fry cauliflower with vegetables and spices.
• Cozy up to cauliflower soup! Roast cauliflower. Then, add it to a sauté of onions, garlic, and vegetable broth.
• Replace white rice with cauliflower rice! (Learn more using the MyPlate recipe below.)

Sautéed Cauliflower Rice

Ingredients

• ½ cup diced onion
• ¼ teaspoon garlic powder
• 1 cauliflower (grate or chop finely, 4-5 cups)
• 1 tablespoon vegetable oil
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 tablespoon lemon juice (optional)
• 2 tablespoons chopped parsley or cilantro (optional)

Directions:

1. In a large pan on medium heat, heat oil. Add onion and cook for 3-5 minutes.
2. Add cauliflower, garlic powder, salt, and pepper. Mix for 3-5 minutes or until cauliflower is soft.
3. Add lemon juice and sprinkle with parsley or cilantro (optional).

Written by: Priya Samuel, EFNEP student volunteer

Sources:

Nutrition Facts, Food Revolution, Mayo Clinic, Fruits and Veggies, and Iowa State Extension.

We’re cooking up a delicious and budget-friendly one-pot pasta recipe that’s perfect for the whole family!

---

Makes 6 serving | Serving size: 1/6 of the recipe

Ingredients

• Non-stick cooking spray
• 1/2 pound ground turkey or lean or extra-lean ground beef
• 1 (14.5 ounce) can no salt added diced tomatoes, not drained
• 3 cups water
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon salt
• 8 ounces whole wheat pasta (penne or macaroni)
• 6 ounces fat-free or low-fat cottage cheese (or low-fat ricotta cheese)
• 8 ounces of frozen spinach (about 4 cups fresh)
• 1 cup reduced-fat mozzarella cheese

Directions

1. Spray a medium sized saucepan or skillet with non-stick cooking spray.
2. Brown ground meat. Drain and return to pan.
3. Stir in diced tomatoes, water, Italian seasoning, garlic powder, onion powder, and salt. Bring to a boil.
4. Add uncooked pasta. Cover and cook on medium heat for 15 minutes.
5. Stir in cottage cheese (or ricotta) and spinach. Cover and cook for 3 minutes.
6. Sprinkle the mozzarella cheese on top, then cover and remove from heat. Let stand for 1–2 minutes to melt the cheese.

In celebration of #WorldEggDay – try out this breakfast bowl! Mix it up and include your favorite veggies and seasonings.

---

Makes 1 serving | Serving size: 1 bowl

Ingredients

• 1 scoop of cooked grits (about 1/2 cup)
• Small handful of sautéed peppers (about 1/4 cup)
• Small handful of sautéed onions (about 1/4 cup)
• Handful of scrambled eggs (about 1/2 cup)
• Sprinkle of reduced-fat shredded cheese (about 1/8 cup)

Directions

1. Cook grits according to package directions.
2. Cut and sauté onions and peppers.
3. Scramble eggs (cooked to 145 ̊F).
4. Add cooked grits, onions, peppers, and eggs to a bowl.
5. Top with shredded cheese.