Subject: SCENE Magazine online placement
From: "Merilee Kern" <[email-masked]>
To: <[email-masked]>, "Jasia Steinmetz" <[email-masked]>, "Merilee Kern" <[email-masked]>
Date: Thu, 3 Nov 2011 11:38:47 -0700

http://foxvalley.scenenewspaper.com/food-drink/28-food-drink/921-eat-local-fall-vegetables-a-cornucopia-of-goodness.html?fontstyle=f-larger

      Eat Local: Fall vegetables: A cornucopia of goodness    
      Tuesday, 01 November 2011 12:25  
      By Jasia Steinmetz, RD

      The beauty of seasons is reflected in our change to a fall diet as we get ready for winter. The array of fall colors reminds us that nature loves variety and so produces an abundance of colors and textures which translates into a variety of nutrients necessary for our health. The abundance of autumn whole foods from your local farmers is flavorful and healthy- here are some favorites.

      Rutabagas are back on fall plates owing to its great versatility in the kitchen. Raw or cooked, add rutabagas to a variety of dishes, alone or combined with other fall favorites. Once peeled, chop, dice or shred for use raw in salads. Mix these with beans, other root vegetables, cabbage or grains. The crisp texture and mild turnip-cabbage type flavor. You can cut in a variety of sizes, then stir-fry, boil, mash or roast. Rutabagas are tasty by themselves or added to mashed potatoes, roasted vegetables, soups or stews. High in fiber, this veggie is prevents constipation. Vitamin C is essential for healthy cells and immune function while the potassium helps regulate the cardiovascular system.

      Kale is the darling of the dark green, fall vegetables. Kale is a rich source of calcium, fiber and vitamins B6 and C. Kale is a sturdy vegetable that stands up to longer cooking times without withering. The dark green adds interest and a slight spiciness, with a hint of bitter, as with any cruciferous vegetables. The phytochemicals in kale have been associated with cancer lowering effects, anti-inflammatory and cholesterol lowering activity. Kale is part of nature’s pharmacopeia for the cold and flu season.

      Wild rice, indigenous to North America, gives the earthy, nutty flavor to any meal.   Combine with brown rice for a fiber rich treat eaten hot or cold. Wild rice adds protein, phosphorus, iron, potassium and magnesium to your diet. Cook wild rice in broth for added flavor. A frequent addition to soups and stuffing, leftover wild rice is a tasty breakfast cereal for chilly mornings.  Warm with milk and add nuts, cinnamon or cardamom for a quick, nutritious start of the day.

      Squashes are available in a variety of textures, colors and flavors from mild to bold. From soups to desserts, use squashes in every course of the meal.  Bold flavor squashes complement any soup, stew or casserole ingredient and add bright orange color. The high carotenoid and vitamin C content help boost your immune system while adding manganese and potassium. Cube squash and add to your crock pot before leaving for work; baking squash is an easy dinner complement; use leftover squash in salads or smash and add to make a creamy soup.

      Potatoes have a long history as a staple crop. There is a potato variety for every celebration. Potatoes are nutrient packages of vitamins C and B6, copper, potassium and manganese.  New research has highlighted the purple potato for its association with lowering blood pressure. Other phytochemicals in potatoes help boost your immune system and scavenge free radicals. The variety of potatoes in flavor, texture and color, adds interest to many dishes. Microwaving potatoes is a healthy fast food. Potatoes are tasty by themselves and are vehicles for spicier preparation such as curried potatoes. The creamy mashed texture provide the base for soups, both hot and cold.

      Beets have the duo culinary advantage-beet leaves make a tasty stir-fry addition while the beet root can be stored for months in a refrigerator. The phytochemicals in beets provide many health benefits. Lutein and zeaxanthins are important for healthy eyes; betalains have antioxidant, anti-inflammatory and detoxification functions.  Beets also provide more than one-third your daily value in folate. To retain the nutrient and phytochemical content of this powerhouse vegetable, cook lightly. Steaming and roasting bring out the robust beet flavor while grated raw beets add a burst of color to any salad.

      Food and nutrition authority and registered dietitian Jasia Steinmetz is the author of “Eat Local: Simples Steps to Enjoy Real, Healthy & Affordable Food” - a simple, step-by-step roadmap for improving diet and nutrition with local, sustainable and organic food choices She may be reached online at EatLocalSimpleSteps.com.