Did you know that cranberries are native to the United States and were used to treat diseases such as scurvy and blood disorders by early English settlers ? Aside from the tart yet sweet flavor of cranberries that many of us associate with Thanksgiving and holiday meals, these little red fruits can actually work to improve your health!

Cranberries are rich in antioxidants like vitamins C and E, which our bodies use to combat damaging free radicals and also boost immune function. Vitamin C also acts to improve absorption of the mineral iron. Cranberries have high amounts of antioxidant proanthocyanidins (PAC’s) that are the reason this fruit can be used to help prevent urinary tract infections. The PAC’s in cranberries help to inhibit the adherence of bacteria to the urinary tract. This benefit may also extend to dental health, as the same antioxidant has been shown to prevent bacteria from binding to teeth! Positive effects of cranberries include gastrointestinal function support, as they are a rich source of fiber. Benefits may extend to the prevention of tumor growth and heart disease, which are areas of continued research. Who would have thought that such a small berry found in bogs and making up just 25 calories in half a cup could pack such a large punch? It is no wonder cranberries are considered a super food.

Also, when choosing cranberry products, be weary of added sugars. Juices are often mixed and contain added sweeteners. A good strategy to start is to look for labels that list cranberries as the first ingredient.

Pro Tip: Although cranberries are harvested during fall, they can be refrigerated for 2 months or stored frozen to be enjoyed later. When selecting fresh berries at the grocery store, make sure to choose only those that are firm and unwrinkled!

Named for its nutty sweetness and buttery smoothness, butternut squash is a hearty, healthy vegetable that can be incorporated into your favorite fall dishes. Although technically part of the winter squash family, it is not too early to cook up this delectable gourd! It can be baked, roasted or mashed and flavored with a variety of seasonings such as coriander, cumin or cayenne pepper. You can also use it as a substitute for pumpkin in any recipe. We love to puree it into warm and delicious soups!

Butternut squash is an excellent source of fiber, potassium, and magnesium, as well as vitamins A and C. It is therefore beneficial to digestion, immune function, heart and eye health maintenance, among other body processes.

Pro tip: When selecting your squash, you should choose one that feels heavy for its size. Also remember to store your squash in a cool, low-light location for one month maximum and refrigerate it once cut.

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Butternut Squash Mac and Cheese

Course: Main Course, Side Dish

Keyword: butternutsquash, fallrecipes, Pasta, vegetables

Ingredients

• 1 tbsp avocado oil
• 1 small yellow onion diced
• 4 cloves garlic minced
• 1/2 tsp thyme dry
• 1 cup vegetable broth
• 1 medium butternut squash cubed
• 1 tbsp butter salted
• 1 1/2 tsp salt
• 1/4 cup fresh parmesan
• 1 lb penne pasta

Instructions

1. Heat avocado oil in a sauce pan. Add onion and sauté until soft. Add garlic and thyme. Cook 30 seconds.

2. Add vegetable broth to the mixture and bring to a boil. Add butternut squash and bring to a boil. Cook 15 minutes or until it becomes soft.

3. Meanwhile, cook pasta in a separate pot according to package directions.

4. Once butternut squash is soft, add mixture to a blender or food processor. Blend until smooth. Add butter, salt, parmesan and blend.

5. Pour squash mixture over cooked pasta and serve.

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Butternut Squash and Apple Harvest Soup

Ingredients

• 2 tbsp olive oil
• 2 parsnips large
• 1 onion chopped
• 1 ea butternut squash peeled and chopped
• 1 sweet potato peeled and cubed
• 1 cup carrots diced
• 1 Granny Smith Apple peeled, cored and sliced 1/4 inch thick
• 1 quart chicken stock
• 1/2 cup light cream
• 1/4 tsp ground nutmeg
• salt and pepper to taste

Instructions

1. 1. Heat olive oil in a large pot over medium heat. Stir in parsnips and onions, and cook until the onion softens and turns translucent, about 5 minutes. Add potato, squash, carrots, apple and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.

   2. Carefully puree the soup in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in cream. Season with nutmeg, salt and pepper, simmer gently for 5 minutes. 

Here comes fall, and with it tasty fall and winter vegetables, like the parsnip! Parsnips are a tasty treat alone and can also provide natural sweetness to dishes. Parsnips are relatives of the carrot, ranging from a pale yellow to off-white hue. It is no coincidence that many dishes include both carrots and parsnips, as they do complement each other nicely.

Parsnips are rich in vitamins C and K which are both vital to healing processes. They also contain potassium for heart and muscle health, folic acid for cell generation, and fiber to aid in smooth digestion.

Like other root vegetables, when choosing your parsnips, make sure that you pick those that are firm and crisp. Avoid parsnips with moist spots and many hair-like rootlets. Store parsnips in your refrigerator crisper up to 2 weeks or on the counter top 1-2 days if you plan to prepare them sooner. Remove green tops if still attached prior to storage, as they will draw in moisture.

Pro tip: Larger parsnips tend to have a tough core and are over-mature. They are most tender at about 8 inches in length and can reach 20 inches!

Parsnips can be a healthy snack choice with hummus, roasted with carrots, mixed into a salad as a side, or the perfect addition to a mixed dish such as stew or shepherd’s pie.

Here is a recipe that incorporates parsnips and will warm you up just as that cold weather rolls in!