Fallin’ for Healthy Foods

 

I recently joined a community garden right behind the building where I live and am so thrilled to have the chance to grow delicious and organic vegetables this fall. After three weeks of growing in the community garden, I am convinced that anyone can garden, too! Even if you don’t have your own garden, remember that you can still find fantastic organic options during autumn. This month, I am highlighting what’s healthy and in-season during fall.

  • Look for sweet potatoes this fall! They’re high in vitamin A and fiber, and are a much healthier substitute for regular, brown potatoes. Check out one of our newest recipes, Sweet Potato Pie, at the end of this post for some sweet potato inspiration!
  • Winter squash is fantastic because it’s high in fiber and vitamin A. There are many different varieties of winter squash including acorn squash, butternut squash, spaghetti squash, and several varieties of the seasonal favorite: pumpkins. My favorite is baked acorn squash!
  • Broccoli has been one of my favorite vegetables since I was a kid. This beautiful vegetable is high in folate (B9), vitamin C and vitamin K. Keep in mind, nutritionally it’s best to quickly steam your broccoli.
  • I absolutely love kale! Kale is rich in vitamins A, C and K. My favorite ways to enjoy kale are making homemade kale chips and adding kale into delicious, healthy soups. If you have some room outside, growing your own kale is very easy.

Yours In Good Health,

Valerie Douglass, DTR

Mary’s Gone Crackers

 

Here’s one our newest recipes for fall:

Sweet Potato Pie

 

Filling

1 lb sweet potato

1/2 cup butter or coconut oil

1 cup coconut palm sugar or sugar of choice

1/2 cup coconut milk

2 eggs

1/2 tsp ground nutmeg

1/2 tsp ground cinnamon

1 tsp vanilla extract

 

Pie Crust

1 cup gluten free flour blend of choice

2 cups Mary’s Gone Crackers Original Crumbs

3/4 cup coconut oil or butter (chilled)

1/3 cup coconut palm sugar or sugar of choice

1 tsp. xanthan gum (optional, but helps pie crust bind together)

 

Preparation

1. Boil sweet potato whole or cut into large chunks, skin on, for 40 to 50 minutes, or until soft. Drain. Run cold water over the sweet potatoes and remove skins. Set aside.

 

2. Combine gluten free flour blend, Mary’s Gone Crackers Original Crumbs, sugar, and xanthan gum into a food processor and pulse 3-5 times to break down the crumbs. Add butter or coconut oil and pulse another 3-5 times to break up the fat.

 

3. Press the crumb dough into a pie pan. Bake in 350 degree oven for 10 minutes.  Remove from oven and let it chill in the refrigerator for at least 30 minutes.

 

4. Combine skinned boiled sweet potato and the rest of the filling ingredients in a large bowl. Combine with mixer on medium speed until smooth. Pour filling into pie crust.

 

5. Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean.

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Thanks for typing these letters in the box below, so we know you are a human and not a computer.