Inspira Health Network

The Season's Nutritional All-Stars The abundance of locally grown, affordable fruits and vegetables makes fall the perfect time to makeover your diet. There's a reason New Jersey is known as the Garden State. More than 100 varieties of fresh produce, including squash, apples, leafy greens and root vegetables, are available statewide at farmers markets throughout the fall. All fruits and vegetables are healthy choices, but some "superfoods" pack an even more nutritious punch. "Superfoods contain particularly high amounts of nutrients," said Diana Wind, R.D.N., L.D.N., outpatient dietitian at Inspira Outpatient Nutrition Counseling Centers in Bridgeton, Vineland and Woodbury. "They benefit our health in many ways, for example by providing dietary fiber, antioxidants and plant sterols." These favorites are just a few of the season's healthiest choices: • Brussels sprouts. One cup provides 125 percent of the daily recommended amount of vitamin C, and these veggies are good sources of vitamin A, folate, dietary fiber and potassium. Brussels sprouts belong to the brassica plant family, which has been studied extensively for its anti-cancer properties. • Berries. Blueberries and raspberries are rich in antioxidants and good sources of dietary fiber — and are as healthy frozen as they are fresh. • Tomatoes. Tomatoes are among the richest dietary sources of lycopene, a carotenoid that may help protect against cancer and strokes, and they're rich in vitamins A and C. Experiment with the different colors and flavors of heirloom varieties, which are often easier to find at farmers markets than grocery stores. • Peaches. This stone fruit is rich in the carotenoid beta-cryptoxanthin, which may help protect against some forms of cancer and inflammatory diseases, as well as potassium, fiber, and vitamins A, C and E. LOOKING TO REVAMP YOUR DIET THIS FALL? GET SEASONAL RECIPES, FIND A NEARBY FARMERS MARKET, AND LEARN MORE ABOUT NEW JERSEY'S BOUNTIFUL PRODUCE AT www.JerseyFresh.NJ.gov. • • • LOOKING TO REVAMP YOUR DIET THIS FALL? GET SEASONAL RECIPES, FIND A NEARBY FARMERS MARKET, AND LEARN MORE ABOUT NEW JERSEY'S BOUNTIFUL PRODUCE Forget about boiling your sprouts. Roasting these mini cabbages brings out their delicious caramelized flavors — and gets a big thumbs up from both kids and adults. Ingredients 1/2 cup fresh apples, chopped 8 ounces fresh Brussels sprouts, trimmed and quartered 2 tablespoons apple cider vinegar 2 teaspoons extra-virgin olive oil 1 teaspoon fresh thyme, minced, or 1/2 teaspoon dried 1/4 teaspoon salt 1/8 teaspoon pepper Directions Preheat oven to 375 degrees. Combine apples and Brussels sprouts in an 11-by-17-inch baking dish. Add apple cider vinegar, olive oil, thyme, salt and pepper. Toss well. Bake for 25 minutes or until sprouts are tender. Nutritional Information (Makes 2 servings) Calories: 110 Total fat: 5g Protein: 4g Cholesterol: 0mg Carbohydrates: 17g Dietary fiber: 5g Sodium: 320mg Recipe courtesy of Produce for Better Health Foundation and Texas A&M AgriLife Extension, www.morematters.org Inspira Registered Dietitians Diana Alvarado (L) and Diana Wind (R) teach healthy cooking and food preparation classes throughout the year. Call 856-507-2726 for information about upcoming classes. Roasted Brussels Sprouts With Apple Inspira Health Network Family & Friends + You Summer/Fall 2016 3

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