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Welcome, fall produce!

September is the season of colors. Grass blades are fading away from the green summer hues in tune with oak leaves that have softened to matte shades of auburn, gold, and scarlet red. North Dakota foliage is not the only change happening this season. Fall also brings seasonal challenges and changes in produce selection for seniors.

The number on the thermometer outside is beginning to fall below 50 degrees, adding a crisp chill to the air. Dropping temperatures may cause an increase in aches which makes sitting more desirable, but sitting may also cause some soreness. All of this together contributes to a decreased motivation to cook balanced meals. But not all hope is lost for nutritious meals as the temperature continues to drop. Cooking larger dishes that can be portioned into individual serving containers can be frozen to allow easy access and will ensure a filling, nutritious meal on a cool day.

This fall, remember to include seasonal produce in those meal plans to add key nutrients such as vitamins A, C, and K as well as folate and fiber. Some of the autumn fruits and vegetables to try this season include kale, beets, sweet potato, spaghetti squash, broccoli, Brussel sprouts, apples, pears, and grapes. These fall produce items can be found this time of year at the local farmer’s market. Walking past booths filled with fresh produce and other goodies while visiting the local farmer’s market may spark inspiration to cook a few meals. Also, buying fresh produce and baked goods at local farmer’s markets supports our community and is an opportunity to sneak in some physical activity.

Before deciding on a recipe to cook and freeze, review which vegetables freeze well as some vegetables are able to preserve their flavor, texture, and color better than others. A few of these specific types of vegetables are tomatoes, corn, zucchini, celery, carrots, and broccoli. If these vegetables are going to be frozen individually before being made into a meal, it is important to blanch them before freezing for best quality. Fruits such as strawberries, blueberries, nectarines and peaches are good freezing options also. One of my favorite fall dishes to cook and freeze for future meals is spaghetti squash.

Spaghetti squash is nutritious, low calorie, and another vegetable that has a high-water concentration by containing 92% water by weight. This low carbohydrate squash contains a fair amount of key nutrients including vitamin C and vitamin B-6, as well as containing calcium, potassium and fiber. Spaghetti squash can be cooked in 3 simple steps and may be served with chicken or soy chicken patty along with your choice of a green vegetable, which is conveniently located at your local farmer’s market.

1) Cut the spaghetti squash in half. Scoop out the seeds. Drizzle with oil and a small amount of salt and pepper.

2) Bake in the oven, face down, for 30-45 minutes at 375 degrees F.

3) Using a fork, scrape the insides of the squash to break up the spaghetti strands.

Optional 4) Mix in a sauce of your choosing, such as garlic alfredo or pesto, and bake for another 20 minutes.

Once the squash has cooled, begin distributing the squash into individual or family serving-size containers to place in the freezer. Use within 2-3 months for best quality.

After enjoying your delicious spaghetti squash meal, feel free to reward yourself with those seasonal pears, pineapples or plums.

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