I moved to Iowa 11 years ago and still have a difficult time appreciating Midwest winters. Although I am not a fan of the snow and brutally cold temperatures, I do look forward to transitioning my family’s meals to dishes that bring us warmth and comfort during the colder months. Many of the comforting foods that are traditional in my family in the late fall and winter are rich and heavy. To add some variety, I have begun to incorporate recipes with winter squash to add in more vegetables throughout the week. Below are a few of my favorite recipes to use winter squash.
Butternut Squash Enchiladas – These enchiladas are a creative way to use winter squash. I loved making these when our daughter was just beginning to try solid foods because the mashed squash was easy for her to eat.
Easy Roasted Veggies – Roasting veggies does not require a lot of prep or cooking. Pick out any type of squash to roast or try a combination of a few! I love to roast squash to use as a side dish and will add leftover roasted veggies to quesadillas and quiche.
Autumn Soup – I love a good soup recipe in the fall and winter! This fall inspired soup is creamy and packed with flavor.
Wraps “Your Way”– I love using roasted butternut squash as the veggie for these wraps. A warm wrap in the winter hits the spot! Simply add your heated squash to a tortilla with hummus and kale to create a hearty lunch.
Winter squash can seem intimidating if you haven’t prepared one before. Before working with ISU Extension and Outreach, I would walk past winter squash in the produce department because I was unsure how to cook with them. Watch this video for step by step instructions on how to prepare winter squash at home. Grab winter squash next time you pick out produce- you won’t be disappointed!
According to the 2015 Dietary Guidelines, about 85% of Americans eat fewer vegetables than we should. That means only 15% are eating enough. Potatoes and tomatoes are the most commonly eaten, followed by lettuce and onions.
Therefore, the Dietary Guidelines recommend making small shifts to eat more vegetables. This includes
eating more vegetables that are prepared in ways that are lower in calories, saturated fats, and sodium
and eating a wider variety of vegetables.
I follow someone on social media who has been encouraging her followers to eat more vegetables. One of the ways she gets in her vegetables is eating them at breakfast. Unless I’m eating eggs with vegetables or a smoothie with spinach, I don’t often eat vegetables at breakfast. However, there’s no reason I can’t! So, I’ve been challenging myself to do so. Some ways Some breakfast veggies that work for me are: leftover roasted vegetables, eating carrot sticks and pepper strips, and eating celery with peanut butter. These are all things I do other times of the day. Now I just eat them earlier to help me get in more vegetables. Here are a few other ways you might try eating more vegetables.
Think of vegetables as part of your main dish as well as a side dish. We have lots of recipes that
include vegetables as part of the main dish.
Make a vegetable tray and keep it in your refrigerator to grab out for snacks and meals. Make Vegetable Dip or After School Hummus to go along with the vegetables. Vegetable trays seem to
make vegetables more exciting!
Eat them fresh, frozen, and canned. All forms of vegetables count, so don’t let the worry that
fresh vegetables will go bad or the time to cut them up prevent you from eating more
vegetables. Eat canned vegetables that are low in sodium and frozen vegetables without sauce
in addition to fresh.
Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.
Last week our blog was all about buying yogurt. This week we have a tasty recipe using yogurt as the main ingredient – Vegetable Dip. This recipe is very helpful at my house because my youngest son will not eat vegetables unless he has something to dip them in. I like this recipe better than ranch dressing or store bought dip because the yogurt adds some nutrition to those vegetables that he would not get otherwise.
This recipe is so easy – all you have to do is combine plain yogurt with some seasonings. Make sure that you let this dip rest in the refrigerator overnight. This rest time gives the flavors from the seasonings time to mingle together. The hardest part of this recipe is slicing the vegetables to dip in it!