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Fall Foods for the Whole Family | 08.24.2014
Fall is back-to-school time as well as harvest time for a variety of super nutritious fruits and vegetables. Why not send your kids back to the classroom full of the vitamins, minerals, and antioxidants their bodies will need to stay healthy as cold season sets in?
Squashes are among the cheapest and easiest fall fruits to prepare, and they pack a powerhouse of nutrients, including potassium, carotenoids, folate, and fiber. Best of all, they are both kid friendly and baby friendly, being a great food for infants.
To prepare squash, simply split any variety (acorn, butternut, pumpkin, spaghetti) down the middle with a large knife, scoop out the seeds, place the halves flesh-side down in a pan with ½-inch of water, and bake at 350 degree for 45-60 minutes. The squash is done when a knife sinks easily into the flesh. To serve, scoop out the flesh and add butter and cinnamon to taste.
A high-quality butter from pastured animals will add Vitamins A and K2 to your dish as well as a healthy dose of saturated fat. Wait a minute, did I use healthy and saturated fat in the same sentence? Yes! Research is chipping away at the myth that saturated fat is bad, when in fact both saturated fat and cholesterol are essential for growth and development. See westonaprice.org for a wealth of information on the benefits of fat and other nutrient-dense foods—or do a Google search for the recent spate of articles in the news!
Spaghetti squash can be a fun food for kids since it looks like, well, spaghetti! After baking, scrape out the flesh with a fork and serve with butter, salt, and pepper, or with a little pasta sauce and Parmesan cheese.
Fall is also harvest time for that universal symbol of education, the apple. Making homemade applesauce or apple butter can be a fun project for the whole family, and can spare your kids the high-fructose corn syrup and other sweeteners added to commercial products.
To make your own applesauce, simply cut apples into 1-inch chunks (no need to remove the skin—it has lots of nutrition!), sprinkle with cinnamon, and steam for about 10 minutes, or until the apples are soft. Place steamed chunks into a food processor and puree with a few squeezes of lemon juice. You can also add a tablespoon or two of virgin coconut oil for extra flavor and nutrition.
For apple butter, place 10-20 sliced apples in a slow cooker with an inch of water (again, no need to remove the skin). Sprinkle with a generous amount of allspice and cinnamon and cook on low for 8-10 hours, checking periodically to make sure there is enough water in the bottom of the cooker to prevent burning. Puree the apples with the remaining water using a stick blender (or transfer to a food processor), adding a tablespoon or two of vanilla extract as you blend. If it’s too thick, add small amounts of water until you achieve the right consistency.
Cori Hart is the local chapter leader for the Weston A. Price Foundation, committed to reintroducing nutrient-dense foods into the Standard American Diet. She can be reached at firstname.lastname@example.org.