Inspiration And Expert Advice: Expert Columns
Enjoy Autumn’s Healthy Treats
By Lara Rondinelli RD, LDN, CDE
Cooler temperatures and sweatshirts, along with the beautiful changing color of the leaves, can make autumn a favorite season for many. But, it can also be the beginning of a frightening time for people with diabetes who are looking to eat healthy. Halloween itself begins the craze of endless candy bowls seen in many homes and work offices. Overindulging on these foods can lead to high blood sugar levels and unwanted weight gain. The sweet frenzy then continues with pies, cookies, and more candy in the later months.
But, you can definitely enjoy the fall season by taking control and taking advantage of some of nature’s healthy treats. These seasonal foods can get you in the mood for Fall while providing vitamins, minerals, fiber, and a fairly low amount of carbohydrates.
Pumpkin – You can’t think of October without thinking of pumpkins. Typically we think of carving them, but pumpkin is actually a very nutritious food packed with lots of vitamin A. Fresh pumpkin can be sliced in half with the seeds scooped out and baked in the oven. It can then be used to make a wonderful pot of soup. If the thought of baking a pumpkin sounds like too much work, then canned pureed pumpkin can be very easy and convenient to use while still offering good nutrition. Most people think of using pumpkin for pies, but canned pumpkin can also taste great when used to make pumpkin bread, pasta, or pancakes.
Spaghetti Squash – If you’ve never eaten this fun vegetable make sure to try it this season. Spaghetti squash is easy to prepare and can be a great alternative to regular spaghetti. Cut the squash in half lengthwise and scoop out the seeds. Place squash face down in a baking dish coated with cooking spray and bake at 400 degree for about 40 minutes. When done scoop out the squash meat and drizzle with a little olive oil and Parmesan cheese. It will be a fun treat that the whole family can enjoy.
Butternut Squash – This wonderful vegetable is a member of the gourd family and is packed with fiber, vitamin A, and potassium. It is one of nature’s finest and can taste great when baked alone or used to make a great pot of soup. See the recipe below for Roasted Butternut Squash with Pecans.
Apples – Whether you like the gala, golden delicious, or granny smith, the apple is a very healthy fruit. A medium apple contains about 15-gram carbohydrate or 1 carbohydrate serving and 3 grams dietary fiber. It can be a good snack all by itself or with a little peanut butter. It can also make a great addition to a green salad or be a scrumptious dessert by coring it and baking it in the oven with a little cinnamon and sugar substitute. And, who could forget warm apple crisp, which can be made healthy with oats, sugar substitute, and a little margarine.
As far as that candy bowl at the office, resist the temptation by bringing planned healthy snacks such as fresh fruit, almonds, or light yogurt. And, if you’re giving out candy to those trick-or-treaters, make sure to buy candy bags at the last possible moment so you don’t have it in the house to tempt yourself, or better yet, give out a healthy treat such as fruit or peanuts.