Southern Indiana Living - Sept / Oct 2022

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Discover What Makes Washington County a Great Destination! September 9-11 Campbellsburg County Festival Music, Vendors, Parade, Contests, Kid’s Games campbellsburgcountryfestival.weebly.com September 17 Beck’s Mill 5K Run Free T-Shirt friendsofbecksmill.org Upcoming Events October 1-2 Old Settlers Days facebook.com@OSDwashingtoncounty October 22 Beck’s Mill Oktoberfest Bake-off, Flea Market, Crafts, Food, Campfire friendsofbecksmill.org October 29 Halloween Happenings Pumpkin Walk, Trick-or-Treating, Halloween Parade washingtoncountytourism.com Visit Cornucopia Farm Opens September 9 cornucopiafarm.com Contact us at: www.washingtoncountytourism.com or call 812-883-4303 26 • Sept/Oct 2022 • Southern Indiana Living
As the weather starts to get colder and the leaves start to change colors, there are many fruits and vegetables that are just beginning to hit their peak growing season. While we usually have access to these items all year-round, they will be the freshest and most flavorful in the fall, especially when purchased from a local grower. Real Life Nutrition 1. Sweet potatoes – the orange variety can be just as versatile as the white potato but with an extra boost of Vitamin A. They can be baked, grilled, sautéed or made into chips, fries, wedges, casseroles and even a pie. 2. Beets – can be eaten raw, on salads, sliced and baked into chips, or roasted and steamed whole. The natural red color can actually be used as a red dye alternative – so beware when cooking not to get it on clothing or other fabric! 3. Arugula/spinach/kale – leafy greens are most often thought of with salads. Greens can also be sautéed, added to soups, casseroles or sandwiches. Kale specifically can be baked into chips. Greens are packed with nutrients and antioxidants. 4. Winter squash – varieties include acorn, spaghetti, butternut, buttercup and hubbard. Great for soups and casseroles, they can also be baked and used as a side or as a meat alternative in enchiladas. Spaghetti squash is known to be used as a substitute for pasta. 5. Pumpkin – technically pumpkins are also a variety of winter squash, but they deserve their own stage! Pumpkins are most popular during Halloween as decoration and in pie form for the holidays, but they can also be incorporated into your diet in other ways. Breads, salads, soups and roasted pumpkin seeds are a great way to get the fiber and betacarotene that pumpkins are packed with. 6. Parsnips and carrots – these two vegetables are actually cousins! Parsnips differ by being white and sweet with a hint of spice. They are both packed with Vitamin C and a good dose of fiber. 7. Cranberries – eaten fresh, cooked, dried, juiced or sauced, these tart berries are packed with vitamins and minerals. Branch out from the traditional cranberry sauce on your turkey to explore other great ways to use this fruit. 8. Pears – another fruit we tend to forget has a season thanks to being available all year-round at the grocery. They can be eaten fresh, cooked or even canned. Try them grilled, in a smoothie or Embracing the Season Fall Vegetables (and fruits!) to spice up your plate soup. As with most fruit and vegetables, keep the peel on for extra fiber content! So, while you are out enjoying bonfires, football, pumpkin patches and hot cocoa, remember to add some of these fruits and vegetables to your favorite fall traditions. for a wide range of health outcomes, such as reductions in depression and anxiety symptoms, stress, mood disturbance, and BMI, as well as increases in quality of life, sense of community, physical activity levels and cognitive function,” the report read. If you’re still undecided if gardening is for you, my advice is to go for it! Starting with even one simple plant can give you an inspiring boost of confidence. Maybe the best time to plant anything was last year, but the second-best time is today. • Image credit: Jessica B. Kirk / shutterstock.com About the Author Kate Perkins, MS, RD, CD, is a clinical dietitian at Baptist Health Floyd in New Albany. She graduated from the University of Kentucky and completed her internship in Lexington, Kentucky. Although she has practiced in a variety of settings in the past nine years, she finds most joy in clinical nutrition applying evidence-based practices to improve patient care. In her spare time, she loves reading, staying active and trying local restaurants. Do YOU have a food, nutrition or cooking question you’d like answered by one of our experts? If so, send your query to katharine.perkins@bhsi.com. It may be answered in a future issue! Southern Indiana Living • Sept/Oct 2022 • 27
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