Ask a Question
Notify Me On Question Update
Email this Question
Do you have nutrient information on fall vegetables?
Rate This FAQ
Your mother always told you to eat your vegetables, and she was right. Vegetables are powerful foods packed with health-promoting substances and energy. Just because the leaves are falling and a chill is in the air doesn’t mean fresh vegetables are hard to find. In fact, fall root vegetables are some of the most nutrient-packed vegetables around. Consider the benefits. • Potatoes come in all sizes, shapes and colors from Yukon gold to red russets. A naturally fat-free food, one medium baked potato or one cup of mashed potatoes has about 145 calories and provides 35 grams of energy-boosting carbohydrates. It also provides about 25 percent of the daily need for collagen-supporting and wound-healing vitamin C and 650 mg of potassium to aid muscle and nerve activity.
• Winter squash comes in many varieties, including butternut, acorn and spaghetti. The dark orange and deep yellow color of winter squash indicates a vegetable packed with power. On average, one cup of baked winter squash cubes provides a slimming 80 calories, 18 grams of carbohydrates, 6 grams of disease-fighting fiber and nearly 100 percent ofthe daily need for vitamin A.
• Parsnips are often overlooked, but are a high energy, low-fat, nutrient-dense vegetable. One medium parsnip has 115 calories with 6 grams of fiber, and like other fall vegetables provides plenty of vitamin C and potassium.
• The nutritional value of sweet potatoes is often masked by brown sugar, marshmallows and butter.A plain baked sweet potato contains 115 calories and has 4 grams of heart-healthy fiber. Like other orange and deep yellow vegetables, sweet potatoes provide more than a day's worth of vitamin A.Keep the fat and calories down bytrading the candied sweet potatoesfor a baked sweet potatoserved with light margarine and cinnamon.
• Turnips add a tangy flavor and a sharp bite to soups, saladsand side dishes. One medium turnip has only 30 calories yet includes 25 percent of the daily need for vitamin C. Turnips are a fair source of potassium with nearly 200 mg.For a nutrition boost, cook turnips with the greens. This will onlyadd 30 calories, but will boost your vitamin C intake to 40 mg, over half the daily need, and provide plenty of vitamin A.
• Carrots are one of nature’s portable snacks.Three ounces of baby carrots (10-15sticks) are a nutritional bargain. With your crunch you get only 30 calories and a day’s worth of vitamin A as beta-carotene. To trim food costs, purchase raw whole carrots, peel and cut into sticks.
For a nutrient boost at the table, try these recipes.
1 pound potatoes, boiled, peeled and cut into 1 inch cubes (about 4 cups) 1 tablespoon olive oil 1 teaspoon salt 2 tablespoons fresh dill or 2 teaspoons dried dill weed
Toss hot potatoes with olive oil, salt and dill. Serve as a side dish. Serves 4. Nutrients per serving: 164 calories, 31 g carbohydrates, 2 g fiber, 3 g protein, 3 g fat, 19 percent vitamin C, 15 percent potassium.
Stuffed Acorn Squash with Cranberries
4 acorn squash 2 1/2 cups prepared bread stuffing 1 cup cranberry sauce
Cut squash in half and remove seeds. If necessary cut a slice off bottom so squash will stand upright on baking sheet. Prepare stuffing according to package directions. Fill each squash with 1/3 cup stuffing and bake at 400 degrees F. 45-60 minutes or until squash is tender. Before serving, top each stuffed squash with 2 tablespoons cranberry sauce. Makes 8 entrees. Nutrients per serving: 275Calories, 56 g carbohydrates, 3 g fiber, 4 g protein, 5 g fat, 39 percent vitamin C, 22 percent vitamin A, 27 percent potassium.
Submit Your Suggestion
Other Questions In This Topic
- My squash plants turned white and wilted this summer. What happened?
- I wanted to mail order some flowers to plant. Is the end of October too late to plant flowers?
- How many ears of corn grow on one stalk?
- Putting more color in your landscape
- How do I get rid of the subterranean creature(s) (moles?)that pushing up piles of freshly excavated dirt in all my flower beds and into my sprinkler valve boxes?
- When should apple trees be sprayed and how should we go about it. Is there someone in Utah Co. who will come and do it. We have a golden apple tree that produces big, good apples when taken care of.
- How do I go about planting yams? We have already started the roots forming in a jar of water but need to know how to plant them. Thanks for your response. Duane
- When can I cut back my tulips and other spring bulbs?