9 Fall Produce Picks to Add to Your Plate

    As it gets cooler out, and the sun goes down sooner, that means it's getting to be fall time and it becomes more difficult to choose fresh fruits and veggies! Let’s look into the foods that are in season now! 

    Pumpkin is one of the first things most people think about when they think of fall. Pumpkin has a lot of fiber and beta-carotene that gives it its fun orange color. In our bodies, beta-carotene is converted into vitamin A which is great for your skin and eyes. Adding savory herbs like sage and curry can help balance the sweetness of pumpkin.  

    Beets are another food that are in season this time of year! Beets are edible from the leafy greens down to the root. The leaves are very similar to spinach and can be delicious when sautéed. You can find red beets at the grocery store but more fun types like golden or bull’s blood can be found at the farmers market. The red color of a beet comes from the phytochemical betanin which can be used as a natural form of red food coloring. Beets are a good source of nitrates and can help assist in healthy blood pressure. To avoid having to peel beets, they can be roasted or steamed. They can also be consumed raw and shredded and tossed in salads or thinly sliced and baked into chips.  

    Sweet potatoes have a ton of dietary fiber, Vitamin A, and can also be a good source of potassium and Vitamin C. They can be added into any meal as a perfect side dish.  

    Spaghetti squash is a family friendly vegetable that is lower in calories and a gluten free alternative for grain-based pasta. By cutting one in half, scooping out the seeds, popping in the microwave or oven until tender, and scraping with a fork, you can create spaghetti-like strands. This can then be tossed with pesto or marinara sauce for a quick veggie side dish.  

    Kale is a nutrient powerhouse and thrives in cold weather! It becomes sweeter after frost and can survive through snowstorms and be served in a fresh salad year-round. One cup of raw kale contains only 8 calories but is loaded with vitamins A, C, and K, along with manganese. Kale can be sautéed and cooked in soup but can also be delicious raw in salad. This can be added to salad by simply removing the stems, sliced into thin slivers, and then paired with something sweeter like carrots or apples. A benefit of using kale in salad is that you can add dressing ahead of time and it will become more tender and not wilted.  

    Fruits can be bought year-round, so sometimes it's forgotten that they have an ideal season. Pears are the most delicious in the fall. Pears are different from other fruits and do not ripen on trees but instead ripen at room temperature after being picked. To know if they’re ready to eat, apply a little pressure near the stem and if it gives a little then it is ripe. Pears are delicious when eaten fresh but can also be cooked and canned for the winter. You can try pears on the grill, poached in red wine, tucked into a panini, puréed in a soup or smoothie, or sliced with cheese. The peel can be eaten and provides 6 grams of dietary fiber.  

    Okra is typically fried but can also be delicious in other forms. Chefs around the world use okra for the thickening properties from the seed pods and used in dishes like Louisiana gumbo, Indian curries and other stews. To minimize the thickening properties, okra can be briefly stir-fried. The seed pods are high in vitamins K and C, are a good source of fiber, and a good source of folate while also being low in calories. When shopping for okra, look for pods no longer than 4 inches, bright green and firm to touch.  

    Parsnips are cousins to carrots meaning they have the same shape but instead white flesh. They’re usually eaten cooked but can be consumed raw. One-half cup of cooked parsnips contains 3 grams of dietary fiber and contains high amounts of vitamin C and folate. Try roasting them, puréeing them into soup, or mashing them. You can even use mashed parsnips in a shepherd’s pie instead of traditional mashed potatoes! 

    Fall is the ideal time for cranberries! Fresh and dried cranberries can be paired with different types of meats and poultry. Fresh cranberries are okay to eat raw but are usually cooked. Dried cranberries are excellent in grain and vegetable salads and can make a great on the go snack! 

 

Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to your-plate 

 

Social Media’s Influence on Unhealthy Eating

Social media has become an integral part of many people’s lives especially as technology is constantly evolving. Increased exposure to unhealthy foods and diets on social media leads to people eating more unhealthy foods. Monique Potvin Kent of the University of Ottawa lead a research team to investigate the influence of social media posts on Twitter, Reddit, Tumblr and YouTube containing fast food restaurants and sweetened beverages. They gathered their data over the year 2020 and found that posts containing the brands “were mentioned 16,851,990 times, reaching an estimated 42,244,995,156 users”. The study did not determine the age of the users but found that more men were reached by the posts than women. Using this data, it is argued by the authors that social media is contributing to the obesity crisis and is normalizing the consumption of unhealthy foods, especially in younger people. 

 

Source: "The harmful frequency and reach of unhealthy foods on social media." ScienceDaily. ScienceDaily, 31 October 2024. <www.sciencedaily.com/releases/2024/10/241031151841.htm>. 

7 Ways to Make Halloween Safer for Kids with Food Allergies

    Halloween is a season full of frightful festivities, but for many parents, Halloween can be a nightmare due to allergies. Many candies given out during Halloween contain common allergens such as wheat, milk, and soy. Some candies may not contain allergens; however, some candies could have been processed or made on the same equipment as certain allergens such as tree nuts. Only small amounts of allergens are needed to cause an anaphylactic reaction, so it is critical to navigate Halloween safely! 

    The first thing you can do to protect yourself or others from allergens is to read all the labels. The Food Allergen Labeling and Consumer Protection Act requires that all FDA-regulated foods must list sources of major allergens in the ingredients. For example, these allergens would be listed as “lecithin (soy)” or “whey (milk).” Some packaging will state their product “May contain” an allergen. This does not mean that there is an allergen, but it would be safe to avoid these candies too! 

    Another tip would be to communicate with those around you. Neighbors and friends may want to buy candy for an event you are hosting, so sharing helpful tips when purchasing allergen-free candy will ensure a safe and fun time! 

    Look for the teal pumpkins! The Teal Pumpkin Project is a campaign started by Food Allergy Research and Education to bring awareness of food allergies during the Halloween season. Those who participate in this campaign pledge to put a teal pumpkin outside their home. This teal pumpkin shows that they have safe treats available for everyone! 

    A great step in ensuring safety is to implement the “Always Ask First” rule. Carry the candy for young children and have them ask before they eat any candy. This rule also allows parents to educate their children on food labels and how to protect themselves from food allergens. If you are unsure of the safety of the candies remember this simple rule, “if in doubt, throw it out, trade it, or give it away.” 

    To ensure food safety it is best to be proactive. If your child’s school is celebrating Halloween, ensure that you talk to the teachers in advance. Offer to volunteer and help organize the event and be sure to bring allergy-free treats. Being involved in the festive event will also allow you to double-check your child’s treats and have an emergency action plan if something were to go wrong. 

    Another simple way to keep young ones safe during the Halloween season is to trade or donate anything with food allergens. You can create a plan with your child to trade unsafe candy for either another safe treat or even for a toy. Another option would be to donate all unsafe treats and candies to a local food pantry or a charitable organization.

    Finally, starting a new tradition is an easy way to always ensure a safe Halloween season for your children. You can start a costume party tradition! This will allow you to be in charge of treats, candies, or even foods being brought. Another tradition you can implement is offering trick-or-treaters non-food items. For example, you can substitute candy with stickers, toys, and other miscellaneous items. 

 

Source: https://www.eatright.org/health/health-conditions/allergies-and-intolerances/7-ways-to-make-halloween-safer-for-kids-with-food-allergies 

4 Fall Foods for Your Family

     With fall comes colder weather, exciting holidays, and loads of new activities, so it is important to be sure that you continue to fuel your body. These four foods not only embrace the fall festivities but are nutritious and easy to incorporate into everyday life! These four festive foods are pumpkins, oats, apples, and brussels sprouts. 

    Pumpkins are the symbol of fall festivities! Their nutritional benefits are just an additional reason to love them. What says fall more than eating a pumpkin? These orange squashes are full of vitamin A, have fiber, and even contribute towards potassium needs. There are tons of ways that pumpkin can be incorporated into meals such as adding it to oatmeal, smoothies, or even in your pancake batter. Don’t forget about the pumpkin seeds either! Roasted pumpkin seeds are a perfect snack that contains nutrients such as zinc, which benefits our body’s immune functions. 

    Another easy food to incorporate into your fall-inspired diet is oats! Oats are an easy heart-healthy carbohydrate full of dietary fiber, which is perfect for slow-burning energy. This filling breakfast or snack can even be topped with different types of tree nuts, pumpkin or pumpkin seeds, and even cranberries. These different toppings offer great sources of fiber, vitamins, and minerals! 

    Like oats, apples are an easy food that can be incorporated into many festive meals. Apples are packed full of vitamin C and dietary fiber, making them great, nutritional snacks. Apple splices can be sprinkled with ground cinnamon or paired up with peanut butter for an easy snack. They can even be served with dinner. Apples stewed and served with savory foods is an easy, tasty meal that can be enjoyed on a chilly evening! 

    Of course, the last fall food has to be a vegetable, and what’s better than brussels sprouts? Brussels sprouts are a good source of dietary fiber and an even better source of vitamins A, C, and K. These nutritional vegetables are also a good source of iron and even contain some protein! Brussels sprouts can be easily served by tossing them with sea salt and olive oil and roasting them. They can also be served with roasted sweet potatoes. 

 

Source: https://www.eatright.org/food/food-preparation/seasonal-foods/4-fall-foods-for-your-family 

8 Tips for Allergy-Free Holidays

     The holiday season is quickly approaching, which brings with it festive eating. This should be a time filled with loved ones and cheer. Allergen concerns can cause stress to some though, as many common seasonal dishes are not allergen free. There are some tips and tricks to navigate through the holidays safely and stress-free. 

Avoiding Food Allergens at Home 

• Hosting at your own home allows you to control the meal being served. It also allows you to communicate with guests regarding what foods are and are not allowed to be brought into the household. 
• Cooking meals from scratch allows you to completely control what ingredients are found in the dishes. Processed foods and pre-made products can contain hidden allergens. 
• Modifying old recipes by swapping original ingredients for allergen-friendly ones is a very simple way to enjoy loved meals while being safe. 
• Always read the labels on products before using or consuming them. There are hidden allergen ingredients in many foods. It is best to always check even familiar foods, as companies do change recipes to old products. 
• Keep the cooking area clean to prevent cross contamination between foods, ensure frequent hand washing when prepping foods. 

Avoiding Food Allergens Away from Home 

• Offering to help the host can grant some control as to what ingredients are being served. This can range from helping to buy ingredients or cooking whole meals. Also, do not be afraid to ask the host for food labels to be able to check for allergens. 
• If prepping the meal is not a viable option, bringing allergen free snacks and desserts along is another safe option. It offers a backup plan too if the meal contains allergens. 
• Communicate to the host about the severity of your food allergy. They could potentially decide to handle the foods more carefully and include no allergens. 

 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/8-tips-for-allergy-free-holidays