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Spaghetti squash, like other winter squash, is harvested in the early fall. With its wonderful al dente texture—plus a cornucopia of health benefits—it works fantastically as a healthier alternative to pasta. Just one cup of cooked spaghetti squash has 10 grams of carbs and 42 calories, compared to 1 cup of cooked pasta with 60 grams of carbs and 300 calories. This recipe calls for traditional pesto but also works well with Kale and Pepita Pesto.   Key Nutrients: Selenium, … Read More

Hot days demand a cool treat. This one-ingredient “ice cream” is as creamy and delicious as the real thing, with a fraction of the fat and calories. Plus, you can count it as a serving of fruit! If you want to mix it up, you can add a spoonful of almond or peanut butter, a handful of chocolate chips, or a teaspoon of cinnamon.   Key Nutrients: Vitamin B6, manganese, vitamin C, potassium, fiber, biotin   Prep time: 5 minutes … Read More

Two hundred calories a day can be the difference between gaining or losing ten pounds in a year. Making a few small changes to your daily routine can make a huge impact with results that benefit you for a lifetime. Plus, all of these swaps offer an additional nutritional punch over the original.   1. One of the biggest sources of hidden calories is beverages. They are usually packed with excess calories and sugar while offering no nutritional value. A … Read More

Garden Ratatouille

Ratatouille (rat-uh-TOO-ee) is a traditional French Provençal stewed vegetable dish that originated in Nice. It is an easy dish that is best prepared in the late summer when all the seasonal veggies are abundant. This version adds spicy turkey sausage for heat and lean protein, though it can easily be omitted for a vegetarian version. Pairs well over rice or cornbread.   Key Nutrients: Vitamin C, vitamin B6, vitamin A, biotin, fiber, copper, manganese, folate   Prep time: 20 minutes plus, 30 … Read More

According to the United States Department of Agriculture, nearly 50 million Americans simply do not have enough to eat. Before you dismiss the phrase “50 million” as just another, incomprehensible number, consider it this way: if you add together the populations of Alaska, Arkansas, Connecticut, Delaware, Hawaii, Iowa, Idaho, Kansas, Kentucky, Maine, Missouri, Montana, North Dakota, Nebraska, New Hampshire, New Mexico, Nevada, Oklahoma, Oregon, Rhode Island, South Dakota, Vermont, and West Virginia—nearly half of the states in our Union—you would … Read More