Noon Interview: Easy and Healthy Good Carb Recipes for Fall - KWWL - Eastern Iowa Breaking News, Weather, Closings

Noon Interview: Easy and Healthy Good Carb Recipes for Fall

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Fall has officially begun, and with the chilly season comes the opportunity for consuming delicious in-season produce. Great options that are plentiful during fall are spaghetti, acorn and butternut squash as well root vegetables, such as turnips and beets. Some fall produce are higher in carbohydrates than most other produce, so it often raises the question: “Should I be eating this?”

What to choose more often

The carbohydrates that you want to choose most often are the ones that are

the most nutrient-dense. These would include fruits, vegetables, whole

grains, legumes and milk. They include plenty of fiber, vitamins and minerals.

How nutritious is Fall Produce

These nutrient-dense carbohydrates are also packed with whole grain, which

means you are getting more nutrients from your food, such as protein, fiber,

B vitamins, antioxidants, iron, zinc, folate, copper and magnesium.

Why choose carbohydrates?

Research indicates that choosing complex carbohydrates may reduce the risk

of heart disease, type 2 diabetes, obesity and some forms of cancer.

* What are examples of carbohydrates that are best to choose more often?

* Fruits, vegetables, whole grains, legumes and milk

* Why are beets so good for you?

* Beets are an excellent source of folate, low in sodium and only 35 calories for

an entire beet.

* How many whole-grain servings should an individual have each day?

* An average healthy adult should consume 6 to 7 ounces of grains each day.

* It is recommended that at least half of these grains be whole-grain.

Recipes:

Lemon-Herb Roasted Beets Serves 4 (about 2/3 cup each). All you need: 1 ½ pounds golden or red beets, trimmed and cut into 1-inch pieces of wedges 4 tsp extra-virgin olive oil or canola oil 2 tbsp chopped fresh or 2 tsp dried herbs, such as marjoram, oregano and/or rosemary 1 tsp freshly grated lemon zest ½ tsp salt ¼ tsp ground pepper 1 tbsp lemon juice, optional All you do:

1. Position rack in lower third of oven; preheat to 450 degrees.

2. Combine oil, herbs, lemon zest, salt and pepper in a large bowl. Add beets; toss to coat with the seasoning mixture.

3. Spread beets evenly on a rimmed baking sheet.

4. Roast, stirring once or twice, until the beets are tender and browned, 20 to 25 minutes. Toss the roasted vegetables with lemon juice, if using. Nutrition Facts per serving: 118 calories, 5g fat, 1g saturated fat, 423mg sodium, 17g carbohydrate, 5g fiber, 3g protein.

Roasted Pumpkin Seeds:

All you need: 2 c. raw pumpkin seeds 1 tbsp unsalted butter, melted 1 tbsp Hy-Vee Select olive oil 2 tsp sea salt

All you do: Preheat the oven to 250 degrees. In a large bowl, combine pumpkin seeds with melted butter and olive oil, stirring to coat seeds evenly. Add sea salt; toss. Spread the seeds on a sheet pan. Roast up to 1 hour, shaking the pan once, until brown.

Nutrition information per serving: Calories: 220 Carbohydrate: 4g Cholesterol: 5mg Dietary Fiber: 1g Fat: 20g Protein: 9g Saturated Fat: 3.5g Sodium: 450mg Sugar: 0g Trans fats: 0g

Crunchy Apple and Fennel Slaw

All you need: 2 1/2 tbsp Hy-Vee apple cider vinegar 1 1/2 tbsp chopped fresh tarragon 2 tsp fresh lemon juice 3 tbsp Hy-Vee Select olive oil 2 small fennel bulbs 2 firm, crisp eating apples, such as Pink Lady, Jazz or Gala, cored Kosher salt and Hy-Vee black pepper, to taste

All you do: For apple vinaigrette, in a medium bowl whisk together cider vinegar, tarragon and lemon juice. Slowly whisk in olive oil; set aside. Trim stalks from fennel; cut bulbs into thin strips and chop enough fronds for 1 tablespoon. Add fennel strips and fronds to dressing. Cut apples into julienne strips; toss with dressing. Season to taste with salt and pepper.

Daily nutritional values: 15% vitamin A 20% vitamin C 4% calcium 4% iron

Nutrition information per serving: Calories: 120 Carbohydrate: 15g Cholesterol: 0mg Dietary Fiber: 4g Fat: 7g Protein: 1g Saturated Fat: 1g Sodium: 40mg Sugar: 9g Trans fats: 0g

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