Roasted Acorn Squash

Acorn Squash is a fall favorite! And it should be, as it’s an edible aesthetic countertop adornment to mark the season. It’s a rich source of vitamin A, and the vitamin A building blocks called carotenoids, which have been shown to be beneficial not only for our eye health but also for the health of our skin, and lowering risk of heart disease and stroke.

Acorn squash is also high in fiber at 5g per ½ cup. Fiber acts like a magnet to LDL, our “bad” cholesterol, clinging to it and taking it away and out of our bodies. This helps improve our cholesterol levels, leaving us with a happier heart. All the winter squashes are a good sources of Vitamin A, carotenoids and fiber. The spice blend in this recipe is tasty on many different kinds squashes, try it on butternut squash, delecata squash, pumpkin or even sweet potatoes.

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Jack-O-Lentil Stuffed Peppers

Try this spooky twist on classic stuffed peppers, and one that is fun for the family to make. Studies have shown that getting kids involved in the kitchen helps to improve their fruit and vegetable intake and provides a hands-on learning experience that they can keep with them for years to come. Studies also show that children are more likely to eat the food they help make, so cooking healthily with kids set them up for a higher intake of healthy foods and increased chances of trying new foods or foods they may have previously expressed they didn’t like. This recipe is a fun way to expose kids to healthy eating.

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Pumpkin Spice Overnight Oats

Oh yes, it’s that time again. Time to bathe ourselves in the delectable sensation of warm sweet spices in every way we can. Pumpkin spice candles, pumpkin spice soaps and lotions, and, of course, pumpkin spice foods. This recipe for overnight oats will be just the thing start spooky season right. It’s easy, perfect for making a head of time, and full of protein, fiber, anti-inflammatory spices and omega-3 healthy fats. You can eat this cold or reheat it in the microwave. Add whatever toppings you like; try toasty almonds, cranberries or coconut flakes.

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Harissa and Persimmon Chicken

Persimmon is an underrated fruit here in the states. A golden, jammy combination of tangy tart and sweet. It’s not often they are in the grocery store, but you may find them at a local market or farm stand, Asian grocery, or you may come across them on your next hike.

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Tomato and Zucchini Gratin

Tomato season is a joy, and around this time the final stragglers are ripening. If you’re like me, you may have a small herd of tomatoes collecting on your kitchen counter, held in by a zucchini fence. If not, a trip to the grocery store or local market is certainly in order!

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Elotes (Street Corn) with Avocado & Yogurt Sauce

Elotes are a classic Mexican street food. Roasty sweet corn with a limey cream sauce, topped with cheese—and some chili spice if you’re up for it. ¡Es como un sueño!

You can also make a salad version of this by cutting the corn off the cob and mixing it with the sauce in a bowl, it’s such a tasty way to dress a salad.

What is unique about this version of the recipe is the use of plain 2% Greek yogurt. Greek yogurt is high in protein, full of probiotics and tastes just like sour cream, making it a more nutritious alternative that you can use for anything from topping off tacos or chili to paprikash or ranch dip. Try making the swap in your favorite recipes.

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Shrimp and Sausage Skewers with Okra

Grilling season is ending; celebrate the final warm days with this tasty recipe, full of lean protein from shrimp and chicken sausage and high-in-fiber okra.

“But isn’t shrimp a high cholesterol food?” you may ask. Yes, it is; however, current research shows that dietary intake of cholesterol is not an indication of high cholesterol in our blood. The foods that are concerning to our cholesterol levels are those that are high in saturated and trans fats. These are the fats that are solid at room temperatures, such as butter, lard, cheeses, and the fats in dairy and meat.

Saturated fats are also added to many processed and packaged foods, so don’t forget to look at nutrition labels when shopping! This recipe also swaps the traditional pork-based andouille sausage, high in saturated fat, for a chicken-based alternative. A diet high in fiber also helps improve our cholesterol levels, so although the recipe only calls for okra, add as many veggies as you want to these skewers!

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