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Healthy Recipes for Seasonal Fall and Winter Foods

  • Mike Jensen

    Squash

    Health benefits: Squash is high in vitamins A and C, which aid your body's metabolic functioning and help ward off chronic illnesses. However, some winter varieties, like butternut squash, contain more sugar than others, such as acorn and spaghetti squashes, so be knowledgeable about which kind you're buying if you're watching your calorie count.

    Nutrition: Acorn squash (1 cup, raw): 56 calories, 0.1g fat, 14.6g carbohydrates, 2.1g fiber, 1.1g protein. Butternut squash (1 cup, raw): 63 calories, 0.1g fat, 16.4g carbohydrates, 2.8g fiber, 1.4g protein

    Recipes to try:

    Quick-Roasted Acorn Squash
    Curried Butternut Squash Soup

  • Scott Little

    Sweet Potato

    Health benefits: Bursting with vitamin A (377 percent of your daily recommended intake per cup!) and high in potassium and fiber, this versatile vegetable can be worked into a variety of dishes, from sides to desserts. One point to note: Its high sugar content translates into a fair number of calories, so consider this ingredient more like a starch than a vegetable.

    Nutrition: (1 cup, raw) 114 calories, 0.1g fat, 26.8g carbohydrates, 4g fiber, 2.1g protein

    Recipes to try:

    Warm Sweet Potato, Apple, and Sausage Salad
    Curried Sweet Potato "Fries"
    Sweet Potato Soup