October: What's Up With Food & Nutrition?

Fall Harvest! As summer gives way to cooler nights and changing foliage, we look forward to all of the wonderful things the fall season has to offer. From pumpkins and winter squash, to apples and grapes, there is much to celebrate this fall. This is a great time to support local farmers and apple orchards, so get out there and enjoy the gorgeous apple picking weather and peak fall foliage in the Finger Lakes region! Fall is also the time for crops like broccoli, brussel sprouts, cabbage, cauliflower, grapes, potatoes, and tomatoes.  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! National Apple Month National Farm to School Month National Farmers Market Month National Pumpkin Month

Peanut Butter Dip for Fruit & Veggies

Ingredients:

• 2 tablespoons peanut butter
• 1 8-ounce carton of low-fat vanilla yogurt
• (optional) cinnamon
• (optional) ½ tsp. vanilla
• Fruits & Veggies to dip: apples, peaches, grapes, strawberries, pears, celery, carrots, or others…choose a rainbow of colors!

Directions:

1. Mix together peanut butter and yogurt. Sprinkle with cinnamon if desired.
2. Cut up fruits to eat with dip.

Source: Sisters in Health: A Nutrition Program for Women Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension.

Pumpkin Cream Cheese Dip recipe card

Ingredients:

• 1 cup Canned Pumpkin Puree
• 8 oz Softened Cream Cheese at room temperature for 30 minutes
• 2 teaspoons Cinnamon
• ¼ teaspoon Ginger
• ⅛ teaspoon Nutmeg or ground clove
• ½ cup Powdered Sugar or powdered erythritol if sugar-free
• 2 tablespoons Maple Syrup or sugar-free maple syrup
• 1 ½ teaspoon Vanilla Extract
• ¼ cup Chopped Pecans
• 1 tablespoon Maple Syrup
• 1 teaspoon Cinnamon
• 1 Apple sliced
• 1 batch Graham Crackers

Instructions:

1. Place the softened cream cheese in a large mixing bowl with pumpkin puree, spices, vanilla extract, and maple syrup.
2. Beat on low-medium speed then until it comes together into a creamy dip.
3. Add powdered sugar and beat again on low - to avoid the sugar to burst out from the bowl. Beat until well incorporated.
4. Adjusting Dip Flavors and Texture: Taste the dip and adjust —adding more powdered sweetener if needed—up to an extra 1/2 cup for a very sweet dip. Add more cinnamon too to enhance pumpkin flavor. For a thicker dip, beat in more cream cheese or to thin out the dip, add 1-2 tablespoons of heavy cream or coconut cream.

Serving: Serve with a drizzle of maple syrup, a pinch of ground cinnamon, and chopped pecans on top. Refrigerate 1 hour before serving for the best flavors. Serve with apple slices, celery sticks, nuts, or graham crackers.

Storage: Store for up to 3 days in the fridge in an airtight container or freeze it for up to 1 month in a sealed container. Thaw in the fridge the day before serving.

Recipe source: www.sweetashoney.co/pumpkin-cream-cheese-dip

Pumpkin Chocolate Chip Muffins

Servings: 24 muffins/48 mini-muffins.

Ingredients:

• 2 cups pureed pumpkin or squash (butternut, etc)
• 2/3 cup canola oil
• 3 eggs, beaten
• 1 cup sugar
• 1 teaspoons vanilla (optional)
• 3 cup whole grain all-purpose flour
• ½ teaspoon salt
• ½ teaspoon cinnamon
• 1 Tablespoon pumpkin pie spice
• 2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1 cup mini dark chocolate chips
• (½ cup chopped nuts optional)

Directions:

1. Preheat oven to 350°F.
2. Grease muffin tin or line with muffin liners.
3. Combine pumpkin (or squash), oil, eggs, sugar and vanilla in a bowl and mix well.
4. In a separate bowl combine remaining ingredients, except chocolate chips, and mix well.
5. Add the pumpkin and flour mixtures together and stir until just blended. Stir in chocolate chips.
6. Fill muffin tins 2/3 full with the batter.
7. Bake muffins 20-25 minutes or until a toothpick comes out clean and muffins are slightly browned. Bake 10-12 minutes for mini-muffins.

Apple Pumpkin Oat Cookies

Servings: 24/Serving size: 1 cookie

Ingredients:

• 1 1/2 cup whole wheat or ultra-grain flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground nutmeg
• 1 egg, lightly beaten
• 1 cup coarsely shredded or diced apple
• 3/4 cup squash or pumpkin puree, canned or homemade
• 1 teaspoon vanilla
• 1/2 cup packed brown sugar (can substitute maple syrup)
• 1/2 cup butter, melted (8 Tbsp/1 stick)
• 1/4 cup dried cranberries
• 1 cup chocolate chips (semi-sweet or dark)
• 1/3 cup chopped pecans or walnuts, toasted (optional)

Directions:

1. Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper; set aside.
2. In a large bowl, combine flour, oats, baking powder, baking soda, cinnamon, salt, ginger, and nutmeg. In a medium bowl, combine egg, shredded apple, pumpkin, vanilla, brown sugar, and butter. Add egg mixture to flour mixture; stir just until combined. Fold in cranberries, chocolate chips, and nuts.
3. Drop batter by a measuring tablespoon onto the prepared cookie sheet. Bake for 10 to 12 minutes or until firm to the touch and lightly browned on top. Transfer to a wire rack; cool.

Recipe source: www.eatingwell.com

Roasted Brussels Sprouts and Butternut Squash Salad recipe card

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 Fall.

Ingredients:

• 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

Directions:

1. Preheat oven to 400°F.
2. 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.
3. 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.
4. Bake both for 20-25 minutes or until softened and browning. Can lightly toast pecans.
5. Combine roasted Brussels sprouts, roasted butternut squash, pecans, cranberries, maple syrup, and any optional ingredients. Toss together.

Butternutty Mac & Cheese recipe card

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)

Ingredients:

• 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

Optional ingredients:

• 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:

1. Place squash into 2 quart pot & fill with water until just covered.
2. Bring to boil and cook until fork tender 15 minutes. Drain.
3. Puree in food processor or blender. (or roast squash and scoop out softened squash)

Directions to make Mac & Cheese:

1. Preheat oven to 325°F.
2. Melt butter in 2 quart pot. Stir in flour and cook 1 minute, stirring occasionally.
3. 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.
4. 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.
5. Add cheese sauce to the pasta and pour into 9 x 13-inch pan. Cover pan with foil and bake 25 minutes.

Last updated October 30, 2023