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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Think “Orange” in October – Seek Orange Vegetables for Delicious Nutrition Options
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
Autumn is here and the perfect time to enjoy the variety of “orange” vegetables. According to the United States Department of Agriculture, most adults should be consuming at least 2 cups of orange vegetables per week. Vegetables included in the “orange” category are: Acorn squash, Butternut Squash, Carrots, Hubbard Squash, Pumpkin, and Sweet Potato. These vegetables are low in calories and high in nutritional value. For example, 1 cup of cooked Butternut Squash provides 82 calories, 2 gm of protein, 22 gm carbohydrate, 84 mg calcium, 582 mg potassium, 59 mg magnesium, 31 mg Vitamin C, 22868 IU Vitamin A, and small amounts of the B-vitamins, iron, zinc, and copper. You can purchase Butternut Squash fresh at the farmers market or your local grocery store. You can also buy it frozen, already peeled and chopped for convenience.
As cooler weather (relatively speaking for South Florida) approaches, plan to make a pot of savory soup. Below is a simple recipe you must try:
Ingredients:
2 T Olive or canola oil
3-4 cloves of fresh garlic
1 small sweet onion
2 stalks celery
2 carrots
2 medium potatoes, cubed
1 medium butternut squash, peeled, cubed
32 oz reduced sodium vegetable broth
Black pepper and other seasonings to taste
Directions:
- Brown the vegetables in the oil over medium heat for 5-10 minutes.
- Cover the vegetables with the broth and simmer for 40 minutes or until the vegetables are soft.
- Transfer the vegetables and liquid to a blender and puree in small batches.
- Return the pureed vegetables to the 2 quart pot and add the remaining broth.
- Stir thoroughly.
- Add black pepper and try some smoked paprika to taste.
Delicious!
Serves 8. Nutrition per serving: ~166 calories, 5 gm fat, 4 gm protein, 28.5 gm carbohydrate plus a hefty dose of Vitamins A, C, E, B6, Thiamin, Manganese, Magnesium, and Copper.