Fall is such a beautiful time of year. Wherever you live, the signs of fall are unmistakable. The first subtle change that takes place is shorter days and longer nights. Next, you may begin to notice the both the daytime and the nighttime temperatures are not quite as high as in the summer months. Nature is preparing for winter. Besides the leaves on the trees turning from green to the most amazing colors of red, orange, brown, and yellow, nuts and certain fruits and vegetables are becoming ripe for harvest. Fall is the time of the year for all of your favorite nuts such as almonds, pecans, hazelnuts, walnuts, cashews, etc.
Fall is also the time of year when apples, pomegranates, pumpkins, cranberries, and the multitude of winter squashes become available. Some less obvious vegetables available in the fall, because they love the cooler weather, include broccoli, Brussels sprouts, garlic, cauliflower, carrots, peas, beets, Swiss chard, collards, cabbage, and onions.
There are many advantages to eating seasonally, which means eating what grows naturally during that particular time of year. We, as humans, make up a very small part of nature. In order to ensure that all of the animal life can not only live, but thrive throughout the year and from year to year, all their needs must be met through the natural world around them.
It is easiest to think about this during this time of year, fall, with winter just around the corner. Animals are starting to prepare for the winter by foraging for food to build up fat stores that will help them survive the harsh winter. Nuts naturally provide unsaturated fat that assists in keeping warm the squirrels and birds and other animals (and people).
The fruits and vegetables that naturally grow in the fall help to hydrate your body and rid you of the heat of summer. If that sounds confusing, let me explain. Summer fruits and vegetables are high in natural sugars. This is a perfect fuel to keep you going all summer long when the days are long and we are very active. By the end of summer, fat stores are low and the metabolism is running high because sugar burns very hot. Although wintertime is quite a bit colder than summer, it is also very dry. Taking that kind of sugar burning heat into winter causes dry skin and sinuses. The result is an increase in dry itchy skin and an increased risk of getting sick due to irritation of the sinuses
Preparing properly for winter means rehydrating your cells, and switching off the hot sugar burning mode. Fat burning is the way to stay warm throughout the winter. That means lowering your metabolism and ensuring you have adequate fat stores before winter hits. That is what fall is all about.
Now, most people would say that they have an adequate supply of fat and are horrified to think about storing up more for winter. (I am not suggesting that by eating seasonally that you will gain weight; you can control that by limiting your portion size.) So you can see why different foods grow at different times of the year and how nature ensures the survival of the animals who must live off the land.
By understanding all this, you can see how eating seasonally can help you boost and keep your immune system strong, and avoid catching a cold or the flu.
One of my favorite vegetables to eat this time of year is the butternut squash. It has such a mild, pleasing taste that it can be used many different ways. You can bake it with the skin on or remove the skin, cut it into chunks and bake it until brown.
Bake it in the skin for recipes that require mashed or pureed squash. To do this, cut it in half and scrap the seeds out. Clean and save the seeds to bake later if you like roasted seeds; they are very similar to pumpkin seeds. Place the squash halves cut side down in a baking dish or pan with enough water to cover the bottom of the pan. Bake at 400 degrees until you can pierce the squash with a toothpick or fork and it feels soft. Remove from the oven and allow it to cool a little before scraping the meat out of the skin.
Butternut squash is naturally buttery and sweet. Once it is baked and removed from the skin the real fun begins. You can make a really simple but flavorful dish by mashing the cooked squash with some butter, brown sugar, place it in a glass baking dish and top it with pecans. It is a great alternative to sweet potato casserole. Or you can puree the squash, add some chicken broth, heavy cream, and spices to make a luscious butternut squash soup. You can even make a squash filling for ravioli.
Roasted cubes can be added to everything from a salad to stew, served with other vegetables, or mixed with risotto or wild rice.
Besides how wonderful this funny looking squash tastes, it is packed full of nutrients that will boost your immune system. The rich yellow color signifies that it is rich in beta carotene. Beta carotene is turned into vitamin A in your body. Vitamin A is important for a healthy immune system and is critical for good vision. Butternut squash is also high in vitamin C, which is also important for a healthy immune system and fighting off infections. It is high in fiber which helps maintain intestinal health and reduces risks for colon cancer. It is high in vitamin B1 and is a good source of folate and potassium; all important nutrients for good health.
An extra bonus to buying and preparing your own butternut squash is that the seeds can be roasted in the oven for a special treat. They are high in protein, fiber, calcium, zinc and Omega 3 and 6 fatty acids. They also contain tryptophan which is an important amino acid that your body uses for many things, including proper building of DNA.
If you think you are not a fan of squash, try this recipe for butternut squash casserole. It is a simple recipe, but it really brings out the true flavors of this beautiful and versatile vegetable. I hope it inspires you to try it in other recipes.
Butternut Squash Casserole
Ingredients
1 butternut squash
1 Tbsp. butter
2 Tbsp. brown sugar
1 cup chopped pecans
Cut squash in half and remove seeds. Save seeds for roasting.
Place squash halves cut side down in a glass baking dish or pan with enough water to cover the bottom of the pan.
Bake at 400 degrees until soft (pierce with a fork or toothpick). Around 30 minutes depending on size.
Remove from oven and scrap meat out of the skin.
Place squash, butter, and brown sugar in an 8 X 8 baking dish and mix thoroughly.
Top with pecans.
Place squash back in the oven at 350 degrees for 20 minutes or until pecans are toasted.
Serves 5-6
Note: May season with cinnamon, nutmeg, or cloves, if desired.
References
Lewis, K. (2014, June 02). Benefits of Squash Seeds. Retrieved from eHow: www.ehow.com/list_6725051_benefits-squash-seeds.html
Mohrman, J. (2013, August 16). How to Cook Butternut Squash in the Oven Without Oil. Retrieved from Livestrong.com: www.livestrong.com/article/538508-how-to-cook-butternut-squash-in-the-oven-without-oil/
Nouvel-Kennedy, S. (2014, February 08). Is Butternut Squash Good For You? Retrieved from Livestrong.com: www.livestrong.com/article/433699-is-butternut-squash-good-for-you/
Omega 3 Benefits. (n.d.). Retrieved from Omega 3 Fish Oil Benefits: www.omega-3.us/omega-3/omega-3-benefits
Radrappa, U. (n.d.). Butternut Squash Nutrition Facts. Retrieved from www.nutrition-and-you.com: www.nutrition-and-you.com/butternut-squash.html
