With summer coming to an end, you may be feeling disappointed about the colder months ahead. However, I can think of many reasons to embrace the fall and winter seasons and help remind you that the glass is half full!
We often think about the abundance of fresh fruit that summer brings, but forget about the vegetables that the fall harvest has to offer.
We are fortunate to live in a region that continues to have a variety of local produce available during the colder months.
Richmond farms grow many vegetables, including cabbage, potatoes and squash which are all nutritious and delicious choices when prepared the right way! If you need some convincing or inspiration, consider the following facts:
z Cabbage is a good source of fibre and vitamin C and it is thought to help protect against some types of cancer. Not to mention, just one serving of cabbage has over one half of the vitamin K you need in a day!
Vitamin K is involved in the production of proteins for your blood, bones and kidneys. Enjoy cabbage in your salads and stir-fries or as a crunchy topping for tacos.
Or, try a healthy homemade coleslaw with a yogurt-based dressing.
z Potatoes are a great source of potassium as well as a source of vitamin C, fibre and folate. Believe it or not, a serving of potatoes has about as much potassium as a small banana.
Potassium is involved in fluid balance, nerve and muscle function and helps regulate blood pressure.
Potatoes sometimes get a bad reputation due to their carbohydrate content, but if you include them as your starch (instead of rice or pasta for example), they can be part of a well-balanced meal.
Just be sure to leave the skin on to reap all the benefits!
Despite the white colour of their flesh, they are not refined carbohydrates like those found in white flour, white bread products, cakes, cookies, pastries, etc.
If you are looking for a potato with a lower glycemic index, try white or new potatoes over russet potatoes. White potatoes and new potatoes have a lower glycemic index meaning they don’t raise your blood sugar as much.
z There are many different varieties of winter squash, but perhaps the most well-known are butternut, acorn and spaghetti squash.
All three of these varieties are a source of fibre, while butternut and acorn squash also offer a good dose of potassium.
Butternut squash is a great source of beta carotene which our body converts into vitamin A which is important for eyesight, and also helps to support normal growth and development.
Try a simple baked butternut or acorn squash as a nutritious side-dish or incorporate either variety into hearty soups and stews.
Spaghetti squash makes a great lower carbohydrate alternative to noodles in pasta dishes, for those looking for lighter fare.
Hopefully, after reading this you feel more optimistic about the months ahead. Keep an eye on my website for new recipe ideas using these vegetables at www.katiehustonrd.com.
Katie Huston is a registered dietitian based in Steveston.
