November: What's Up With Food & Nutrition?
November: What's Up With Food & Nutrition?
There is much to celebrate this Fall!
- Harvest of the Month (HOM): Squash
We look forward to all of the wonderful things the fall season has to offer here in the Finger Lakes region! Along with gorgeous foliage and cooler nights, there is the bountiful harvest of crops that include apples, broccoli, Brussel sprouts, cabbage, cauliflower, potatoes, pumpkins and winter squash...making this is a great time to support local farmers and apple orchards!
Don’t forget that you can also find other local foods such as eggs, dairy products, flowers honey, maple syrup, and meats at farm stores and roadside stands all year long.
Healthy Holiday Tips
How to Cook a Thanksgiving Turkey
Preparing your Holiday Turkey Safely
Turkey Basics: Stuffing
Stuffing and Food Safety
10 Tips for a Healthier Holiday
Thanksgiving Leftover Ideas - Check out these new and innovative recipes. You will not be disappointed!
Roasted Brussels Sprouts and Butternut Squash Salad
Try out this seasonal recipe that is so easy it can all be roasted and prepared on one pan. With local NY ingredients like butternut squash, brussels sprouts, bacon, and maple syrup, this recipe is perfect for the holidays.
- 3 cups Brussels Sprouts, trimmed and halved
- 1 1/2 lb Butternut squash, bite size cubes
- 6 Tbsp Olive oil
- 1/2 tsp Salt to taste
- 2 cups Pecans, halved
- 1 cup Dried Cranberries
- 2-4 Tbsp Maple Syrup
- Optional: 1/2 tsp Spice of choice (thyme, cinnamon)
- Optional: 1 cup Bacon, chopped
- Preheat oven to 400°F.
- Trim and halve the Brussels sprouts. Place them on one parchment lined baking sheet and toss with 3 Tbsp olive oil and salt to taste.
- Peel and cube the butternut squash. Place them on the other parchment lined baking sheet and toss with 3 Tbsp olive oil and salt to taste.
- Bake both for 20-25 minutes or until softened and browning. Can lightly toast pecans.
- Combine roasted Brussels sprouts, roasted butternut squash, pecans, cranberries, maple syrup, and any optional ingredients. Toss together.
Autumn Sausage, Veggie, and Apple Sheet Pan Dinner
Try out this easy, healthy recipe that has all the colors and flavors of fall farm harvests. This Autumn Sausage, Veggie, and Apple Sheet Pan Dinner is a one dish meal the whole family will love. And did I mention how yummy it is? So good! Be sure to put this in the regular rotation this fall and winter season and you won't be disappointed.
- 12 ozs - 1 lb. sausage, cut into 1/3” thick pieces
- 1 lb. sweet potatoes, peeled and chopped into ¾” cubes
- 2 apples, cut into 1” chunks
- 1 lb. Brussels sprouts, trimmed and halved
- ½ onion, chopped into chunks
- 3 cloves garlic, peeled and minced
- ¼ cup olive oil
- 1 tsp. each rosemary, sage, thyme
- Salt and pepper to taste
- Preheat oven to 400°F and get out a large sheet pan.
- Add sausage, sweet potatoes, apples, Brussels sprouts, and onion to the pan.
- Mince garlic and sprinkle over the veggies and apples.
- Drizzle everything with olive oil, sprinkle with thyme, sage and rosemary, then season with salt and pepper to taste and toss to coat.
- Roast for 15 minutes then remove and toss. Return to oven and continue to roast until veggies and apples are tender, about 15 more minutes.
- Make sure sausage is cooked thoroughly.
Butternutty Mac & Cheese
Healthier version of a family favorite and kid approved. They don't even know there is a vegetable hidden inside. Bonus! (This recipe contains more fiber and Vitamin A than traditional Mac & Cheese recipes)
- 1.5 lbs Butternut Squash, cut into large chucks
- ½ lb Elbow Macaroni
- 2 ½ ounces Sharp Cheddar Cheese, grated
- 2 ½ ounces American Cheese, grated
- 1 ½ TBSP Butter
- 1 ½ TBSP Flour
- 1 cup Milk or non-dairy milk
- Salt and pepper, to taste
- Substitute Pepper Jack or Colby Cheese
- Substitute nut milk for milk
- Substitute Rice Macaroni and gluten-free flour to make gluten-free
- Roast squash instead of boil
Directions to make butternut puree:
- Place squash into 2 quart pot & fill with water until just covered.
- Bring to boil and cook until fork tender 15 minutes. Drain.
- Puree in food processor or blender. (or roast squash and scoop out softened squash)
Directions to make Mac & Cheese:
- Preheat oven to 325°F.
- Melt butter in 2 quart pot. Stir in flour and cook 1 minute, stirring occasionally.
- Take pot off of heat and stir in milk. Place back on heat, allowing milk to warm. Stir occasionally. Add grated cheese and mix until melted. Stir in salt and pepper. Stir in squash puree, adding ½ cup at a time. Allow sauce to thicken on low heat while pasta is prepared.
- Bring 4 quarts of water salted to boil in 8 quart pot. Add in macaroni and cook for 8 minutes. There should be a bit of chew to the pasta. Drain.
- Add cheese sauce to the pasta and pour into 9 x 13-inch pan. Cover pan with foil and bake 25 minutes.
Butternut Noodles & Veggies
This healthy, seasonal Butternut Squash Noodles & Veggie recipe is quick, easy, and versatile, making it the perfect addition to any weeknight meal. Combine the butternut "noodles" with whatever veggies you have on hand or are your family's favorites for a colorful and nutritious dish.
- 3 cups butternut squash spirals or “noodles”
- 1/4 cup onion, sliced
- 2 garlic cloves, minced
- 1 cup broccoli florets
- 1/2 cup mushrooms, sliced
- 4 Tbsp olive oil
- 1 Tsp lemon juice, fresh
- 1/4 tsp salt
- Black pepper, to taste
- Optional: 1 Tbsp parmesan cheese, freshly grated
- Prepare veggies. Peel and de-seed the butternut. Use a spiralizer or food processor with attachment to make spirals or “noodles”. Slice and mince other veggies.
- Heat olive oil in a large skillet over medium heat. Add onion and sauté for 4 minutes or until tender. Add garlic and cook 1 minute.
- Add butternut spirals or “noodles”. Stir. Cook until softening, about 5 minutes.
- Add broccoli and mushrooms. Cook until heated & slightly tender.
- Squeeze 1 tsp lemon juice over top. Season with salt and pepper. Stir. Serve warm.
- Freshly grate or sprinkle parmesan cheese on top of individual serving.
Butternut Squash Risotto
This Butternut Squash Risotto recipe is creamy, cheesy, and super easy. I recommend roasting butternut at home to make the puree and making your own veggie broth by cooking down vegetable scraps stored in the freezer. You can control the amount of sodium and know all of the ingredients going into your dish. Give it a try and let us know what you think.
- 1 - 1 1/2 cups butternut squash puree
- 2 Tbsp olive oil
- Optional: 1 cup onion, chopped
- 2 garlic cloves, minced
- 1 1/2 cups Arborio rice
- 1 tsp turmeric
- 3 cups vegetable broth, low-sodium
- 1/2 cup parmesan cheese
- 1/4 tsp nutmeg
- Salt & Pepper, to taste
- Heat olive oil in a large skillet over medium high heat. If desired, add onion and sauté for 4 minutes or until tender.
- Add garlic and cook for 2 more minutes.
- Add rice while stirring constantly with a wooden spoon, cook for 2 more minutes.
- Add turmeric and cook about 2 more minutes, stirring often.
- Add hot broth 1 cup at a time and cook, stirring frequently, until the rice absorbs the liquid. After about 25 minutes, when rice is creamy (not soupy) and soft but still al dente, remove from the heat.
- Add squash, cheese, and nutmeg. Season with salt and pepper. Serve warm.
Last updated November 2, 2023