Patient Newsletter October 2024: Embrace the Season: Your Guide to Seasonal Nutrition

A rustic table embraces the season by displaying a variety of autumn vegetables and fruits, including pumpkins, apples, zucchini, brussels sprouts, and nuts. They surround a bowl of mixed roasted vegetables, offering a seasonal nutrition guide through their vibrant flavors and colors.
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    As we transition into a new season, it’s the perfect time to explore the delicious and nutritious offerings that nature has to offer. Seasonal eating not only provides us with fresh, flavorful ingredients but also ensures that we’re nourishing our bodies with foods that are at their peak in terms of both taste and nutritional value.

    In this month’s newsletter, we’re excited to share some tips and recipes to help you make the most of the season’s bounty and support your health and well-being:

    1. Fall Favorites: Discover the abundance of seasonal fruits and vegetables that are in season during the fall months. From crisp apples and juicy pears to hearty squash and vibrant leafy greens, there’s no shortage of delicious options to incorporate into your meals. Other vegetables that are in season during fall include: Brussels sprouts, cauliflower, kale, carrots, pumpkin, pomegranate, sweet potato, and beets. There are many other fruits and vegetables you can eat that will also be nutritious and delicious, but they might be more expensive during this season. You can always go for frozen options of some of these foods as they will be just as nutritious.
    2. Nutritional Benefits: Seasonal produce can support your overall health as they are filled up with nutrients such as vitamins, minerals, and phytochemicals. From immune-boosting vitamins and antioxidants like vitamin C, iron, and zinc, to fiber that promotes digestion and gut health, seasonal ingredients offer a wide range of nutritional perks.
    3. Tips for Meal Planning: By incorporating seasonal foods into your meal prep, you can save money, reduce food waste, and enjoy a diverse and varied diet throughout the season. You can sit down with a piece of paper and write down a couple of breakfast, lunch, dinner, and snack ideas that include some of the seasonal foods and then make sure to add them to your grocery list. From veggie bowls for breakfast to a salad or stew for dinner, the options are endless!
    4. Farmers’ Market Guide: Explore your local farmers’ markets and farm stands to discover the freshest and most flavorful seasonal produce in your area. Supporting local farmers not only ensures that you’re getting the highest quality ingredients but also helps strengthen your community’s food system.

    “To ensure good health: eat lightly, breathe deeply, live moderately, practice seasonal cutting, cultivate cheerfulness and maintain an interest in life.” – William Londen

    Fall Recipe: Roasted Butternut Squash and Brussels Sprouts Quinoa Bowl

    Embrace the season with a bowl of quinoa salad, featuring roasted Brussels sprouts, sweet potatoes, cranberries, and pecans for a perfect blend of seasonal nutrition.  

    Ingredients:

    • 1 cup quinoa, rinsed
    • 2 cups water or vegetable broth
    • 1 small butternut squash, peeled, seeded, and diced
    • 2 cups Brussels sprouts, trimmed and halved
    • 2 tablespoons olive oil
    • 1 teaspoon garlic powder
    • 1 teaspoon smoked paprika
    • Salt and pepper, to taste
    • 1/4 cup dried cranberries
    • 1/4 cup chopped pecans or walnuts
    • 1/4 cup crumbled feta cheese or goat cheese (optional)
    • Fresh parsley or cilantro, for garnish (optional)

    “I find that vegetables like butternut squash, which I feel unexcited about as a side dish, I’m thrilled to eat in a soup.” – Cynthia Nixon

    Instructions:

    1. Preheat the oven to 400°F (200°C).
    2. Line a baking sheet with parchment paper or lightly grease with olive oil.
    3. In a medium saucepan, combine the quinoa and water or vegetable broth.
    4. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed.
    5. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
    6. In a large mixing bowl, toss the diced butternut squash and halved Brussels sprouts with olive oil, garlic powder, smoked paprika, salt, and pepper until evenly coated.
    7. Spread the seasoned vegetables in an even layer on the prepared baking sheet.
    8. Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and caramelized, stirring halfway through cooking.
    9. While the vegetables are roasting, toast the pecans or walnuts in a dry skillet over medium heat for 3-4 minutes, or until lightly golden and fragrant.
    10. Remove from heat and set aside.
    11. Once the vegetables are roasted, assemble the quinoa bowls.
    12. Divide the cooked quinoa among serving bowls, then top with the roasted butternut squash and Brussels sprouts.
    13. Sprinkle the dried cranberries and toasted nuts over the quinoa bowls.
    14. If desired, add crumbled feta cheese or goat cheese for extra flavor.
    15. Garnish with fresh parsley or cilantro, if desired.
    16. Serve immediately and enjoy!
    This roasted butternut squash and Brussels sprouts quinoa bowl is not only delicious and satisfying but is also packed with nutrients from seasonal vegetables. It’s perfect for a cozy autumn dinner or meal prep for a nutritious week ahead! Feel free to customize the recipe with your favorite toppings and seasonings!

    “What seasonal foods will you be including in your diet this week?”

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