PRODUCE 

SEASONAL Make the Most of

R E A L L I V I N G N U T R I T I O N

It's a great opportunity to visityour local fresh markets and

bring home the crop of the day

It's harvest time!

Everyone can benefit from addingmore vegetables to their diets, andpurchasing produce from local farms

is a great way to support yourcommunity as well 

ADDING MORE FRUITS & VEGGIES

to your diet helps with weightcontrol, as the fiber helps you stayfull, thereby preventing you frombeing hungry as often.

FALL IS A   GREAT SEASON 

to add more color and nutrients to yourmeals; apples, pears, peppers, potatoes,and squash abound. Enjoy usingwhatever the market offers to balanceout your meals and snacks

APPLES & PEARSare available by the bushel, so enjoythese 100 calorie treats. A medium appleor pear provides about 5 grams of fiber(with skin). Pears are delicious and arewonderful additions sliced into a tossedgreen salad or served with cheese

HONE YOURCULINARY SKILLS Find recipes online or get out yourfavorite cookbook and plan out a weekof healthy suppers. Fall vegetables areeasy to prepare and some are evenserved as a meal themselves.

TRY MY RECIPE 

Turkey Sausage StuffedSquash and BakedApples

Enjoy a quick one-dishmeal for dinner thisweek. Delight in thehealthful bounty aroundus

Turkey SausageStuffed Squash This one dish meal covers three foodgroups- vegetables, meat, and grains.Add a tossed salad and a baked apple

for dessert to complete the meal

Turkey SausageStuffed Squash

1 medium butternut squash / Olive Oil / 2 turkeysausages / 1 small onion, minced / 1/2 cup finely chopped

bell pepper / 1 stalk celery, finely chopped / 1 garlicclove, minced or pressed / 1 cup cooked brown rice/ 1-2teaspoon fresh oregano or thyme, or 1/2 tsp dried / salt

and ground black pepper

Cut squash in half, and scoop out seeds and pulpSet into a large baking dish with lid.

Heat 1 tablespoon olive oil in medium nonstick pan, overmedium heat. Take turkey sausages out of casing and

brown in pan until cooked through for about 5-10minutes

Remove sausage from pan, set aside. Add onion, bellpepper, celery, and garlic to pan and saute for 2-3

minutes (add 2 teaspoons oil if needed) Add rice andseasonings to pan, mix well. Return cooked sausage to thepan, stir in. Remove from heat. Fill each squash half with

the turkey sausage mixture. Add about a half-inch ofwater to bottom of pan, place on lid. Bake in 350- degree

oven for 45-60 minutes until squash is tender. Serveimmediately. Four servings

Baked Apples A nutritious and delicious fall dessert

Preheat over to 350 degrees. Core out topof apple, taking care not to core all the

way to bottom. Mix brown sugar, butter,raisins, and nuts

Stuff each apple with equal portion ofbrown sugar mixture. Place 4 cored applesinto a baking dish that is filled with a half-

inch of water. Sprinkle with cinnamonand bake for 20-30 minutes or until

tender

4 medium apples, tops peeled,cored / 4 teaspoons brown sugar / 2teaspoons butter / raisins, chopped

nuts

Balsamic Glazed Pearand

Goat Cheese Crostini Try this great pear recipe from USA Pears

This balsamic glaze is theperfect compliment to thesweet pear and salty goat

cheese

Balsamic Glazed Pearand

Goat Cheese Crostini 2 USA pears / 3 tablespoons Balsamic Vinegar / 1

Tablespoon Butter / 1 teaspoon Honey / 24 Baguetterounds, toasted / 1/2 cup Goat Cheese, spreadable / 1/2

cup Almonds, slivered, toasted * / Black pepper, ground,if desired

Slice pears stem side up into 12 quarter-inch widthvertical planks. Cut large slices in half lengthwise for a

total of 48 slices. Heat vinegar, butter and honey inlarge frying pan over medium heat for 2 to 3 minutes,

stirring constantly, until reduced by half, about 2tablespoons. Add pear slices and continue cooking for

1 minute turning once.

Place 2 pear slices on each baguette round and topwith 1 teaspoon goat cheese. Sprinkle almonds over

cheese and garnish with fresh pepper, if desired.

* To toast almonds, place in heavy frying pan andtoast over medium heat, stirring constantly, for 1 to 2

minutes or until tan with toasted aroma

Stuffed BananaPeppers

Try this as an appetizer or side dish

4 Banana Peppers, cut in half, lengthwise,seeded / Finely chopped mushrooms,

about half pint (or 6 large) / 1 smallOnion, finely chopped (about 1/4 cup) /Fresh or Dried Parsley / 2 TablespoonsBarbecue sauce / 4 Tablespoons grated

Romano Cheese

Place peppers cut side up on baking sheet. Mixremaining ingredients except cheese. Fill each

pepper with mixture, top with grated cheese. Bakein preheated oven at 375 degrees for 15-20 minutes