Smart Choices
by Connie Lehman, Registered Dietitian at Topeka Pharmacy
Ask Your Dietician - Your Food Expert
M
any colorful and flavorful fall vegetables are in
local farmers markets,
road-side stands and
grocery stores right now, like butternut squash, pumpkin and sweet
potatoes. Don’t miss out on the rich
sources of health and delicious taste
of these deeply colored foods. Squash
and pumpkin are technically fruits and
sweet potatoes are a root vegetable,
but they are all packed with nutrition:
beta-carotene, vitamin C, antioxidants
and fiber. These nutrients protect our
health and keep us feeling good! Try
the easy and tasty recipes following to
get started enjoying the fruits of the
season!
PUMPKIN PIE OATMEAL
Serves 1
1 tsp brown sugar
¼ c pumpkin puree or canned
pumpkin
1/8 tsp pumpkin pie spice
8 oz water
½ c quick oats
Whisk together pumpkin, brown sugar
and spice. Stir in water and oats.
Simmer on the stove 2 minutes or
Microwave on high 3 minutes, stirring
after each minute. Cooking times will
vary by microwave. Store the remaining pumpkin in the refrigerator
for another time!
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CINNAMON BAKED
BUTTER NUT SQUASH
Serves 6
1 butternut squash
1 Tbsp butter, melted
1 tsp cinnamon
Preheat oven to 350?. Cut squash
in half and scoop out all seeds with
spoon.
Line a baking dish with foil. Place
squash cut side down. Bake for 30
minutes.
Turn squash over. Brush melted butter
over both pieces. Sprinkle with cinnamon. Bake f or 30 more minutes or
until fork-tender.
ROASTED FALL VEGETABLES
Roasting brings out the sweetness of
the vegetables. Serves 6
Cut into 1½” cubes:
1 medium sweet potato, peeled
3 carrots, peeled
4 small red potatoes, cleaned
1 onion, peeled
Toss all together with 2 Tbsp olive oil,
salt and pepper to taste and spread
single layer on a greased baking sheet.
Roast in 425? oven for 40-50 minutes
until fork-tender and browned, turning
vegetables over with spatula halfway
through.
Do you have healthy eating tips or
recipes to share? Questions about diabetes? Send your tips & questions and
we may use them for a future column.
Send to: Topeka Pharmacy, PO Box
157, Topeka, IN 46571; email: connie@
topekapharmacy.net facebook: Topeka Pharmacy
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