This document provides recipes and tips for making the most of seasonal fall produce. It encourages adding more fruits and vegetables to your diet for health benefits. Popular fall produce like apples, pears, squash and potatoes are highlighted. A turkey sausage stuffed squash and baked apples recipe is included that makes a nutritious one-dish meal. Additional recipes for balsamic glazed pears with goat cheese and stuffed banana peppers are also summarized. The document promotes enjoying the flavors and nutrients of the seasonal harvest.

1. PRODUCE
SEASONAL
Make the Most of
REAL LIVING NUTRITION

2. It's a great opportunity to visit
your local fresh markets and
bring home the crop of the day
It's harvest time!
Everyone can benefit from adding
more vegetables to their diets, and
purchasing produce from local farms
is a great way to support your
community as well

3. ADDING MORE
FRUITS & VEGGIES
to your diet helps with weight
control, as the fiber helps you stay
full, thereby preventing you from
being hungry as often.

4. FALL IS A
GREAT SEASON
to add more color and nutrients to your
meals; apples, pears, peppers, potatoes,
and squash abound. Enjoy using
whatever the market offers to balance
out your meals and snacks

5. APPLES & PEARS
are available by the bushel, so enjoy
these 100 calorie treats. A medium apple
or pear provides about 5 grams of fiber
(with skin). Pears are delicious and are
wonderful additions sliced into a tossed
green salad or served with cheese

6. HONE YOUR
CULINARY SKILLS
Find recipes online or get out your
favorite cookbook and plan out a week
of healthy suppers. Fall vegetables are
easy to prepare and some are even
served as a meal themselves.

7. TRY MY RECIPE
Turkey Sausage Stuffed
Squash and Baked
Apples
Enjoy a quick one-dish
meal for dinner this
week. Delight in the
healthful bounty around
us

8. Turkey Sausage
Stuffed Squash
This one dish meal covers three food
groups- vegetables, meat, and grains.
Add a tossed salad and a baked apple
for dessert to complete the meal

9. TurkeySausage
StuffedSquash
1 medium butternut squash / Olive Oil / 2 turkey
sausages / 1 small onion, minced / 1/2 cup finely chopped
bell pepper / 1 stalk celery, finely chopped / 1 garlic
clove, minced or pressed / 1 cup cooked brown rice/ 1-2
teaspoon fresh oregano or thyme, or 1/2 tsp dried / salt
and ground black pepper
Cut squash in half, and scoop out seeds and pulp
Set into a large baking dish with lid.
Heat 1 tablespoon olive oil in medium nonstick pan, over
medium heat. Take turkey sausages out of casing and
brown in pan until cooked through for about 5-10
minutes
Remove sausage from pan, set aside. Add onion, bell
pepper, celery, and garlic to pan and saute for 2-3
minutes (add 2 teaspoons oil if needed) Add rice and
seasonings to pan, mix well. Return cooked sausage to the
pan, stir in. Remove from heat. Fill each squash half with
the turkey sausage mixture. Add about a half-inch of
water to bottom of pan, place on lid. Bake in 350- degree
oven for 45-60 minutes until squash is tender. Serve
immediately. Four servings

10. Baked Apples
A nutritious and delicious fall dessert
Preheat over to 350 degrees. Core out top
of apple, taking care not to core all the
way to bottom. Mix brown sugar, butter,
raisins, and nuts
Stuff each apple with equal portion of
brown sugar mixture. Place 4 cored apples
into a baking dish that is filled with a half-
inch of water. Sprinkle with cinnamon
and bake for 20-30 minutes or until
tender
4 medium apples, tops peeled,
cored / 4 teaspoons brown sugar / 2
teaspoons butter / raisins, chopped
nuts

11. BalsamicGlazedPear
and
GoatCheeseCrostini
Try this great pear recipe from USA Pears
This balsamic glaze is the
perfect compliment to the
sweet pear and salty goat
cheese

12. BalsamicGlazedPear
and
GoatCheeseCrostini
2 USA pears / 3 tablespoons Balsamic Vinegar / 1
Tablespoon Butter / 1 teaspoon Honey / 24 Baguette
rounds, toasted / 1/2 cup Goat Cheese, spreadable / 1/2
cup Almonds, slivered, toasted * / Black pepper, ground,
if desired
Slice pears stem side up into 12 quarter-inch width
vertical planks. Cut large slices in half lengthwise for a
total of 48 slices. Heat vinegar, butter and honey in
large frying pan over medium heat for 2 to 3 minutes,
stirring constantly, until reduced by half, about 2
tablespoons. Add pear slices and continue cooking for
1 minute turning once.
Place 2 pear slices on each baguette round and top
with 1 teaspoon goat cheese. Sprinkle almonds over
cheese and garnish with fresh pepper, if desired.
* To toast almonds, place in heavy frying pan and
toast over medium heat, stirring constantly, for 1 to 2
minutes or until tan with toasted aroma

13. Stuffed Banana
Peppers
Try this as an appetizer or side dish
4 Banana Peppers, cut in half, lengthwise,
seeded / Finely chopped mushrooms,
about half pint (or 6 large) / 1 small
Onion, finely chopped (about 1/4 cup) /
Fresh or Dried Parsley / 2 Tablespoons
Barbecue sauce / 4 Tablespoons grated
Romano Cheese
Placepepperscutsideuponbakingsheet.Mix
remainingingredientsexceptcheese.Filleach
pepperwithmixture,topwithgratedcheese.Bake
inpreheatedovenat375degreesfor15-20minutes