Bountiful and Delicious: Healthy Harvest Foods
Bring Color and Nutrition to the Table

When you think of autumn, you most likely envision the beautiful orange, yellow, and red hues of the season. Stroll down the produce aisle of your neighborhood grocery store and discover those same vibrant colors in the form of seasonal vegetables and fruits, such as pumpkins, squash, and apples. Best of all, these harvest foods also are packed with nutritional value. Encourage those you care for to try some new and different varieties of fall produce this year, and give them the gift of health along the way!

Winter squash and pumpkins

Winter squash and pumpkins (both members of the gourd family) come in a wide variety of colors and sizes. They are becoming increasingly popular because of their versatile use in both sweet and savory recipes, and they are good sources of complex carbohydrates, vitamins, and minerals. Pumpkins are especially good sources of alpha- and beta-carotene, beta-cryptoxanthin (an antioxidant), vitamin C, riboflavin, and iron. Cooking pumpkins (also known as sugar pumpkins or pie pumpkins) are delicious in pies, cookies, custards, and soups. Their seeds are easily toasted for a crunchy high-fiber snack.

The seeds are great when eaten by the handful or added to fruit and vegetable salads. Pumpkin and squash seeds contain:

  • Phytosterols
  • Vitamins, including:
  • Minerals, including:


Bright orange and yellow squash
Bright orange and yellow squash contain significant amounts of carotenes, as well as some lutein and zeaxanthin (antioxidants). Butternut squash is good sliced, stewed, boiled, or baked in a pie. It is a particularly good source of calcium, magnesium, and carotenes. Spaghetti squash makes a wonderful casserole or side dish. Try it with tomato sauce in place of traditional spaghetti. Acorn and Hubbard squash are particularly good sources of potassium and fiber. Acorn squash also is high in thiamine.


Apples come in countless varieties, each with its own color, flavor, and texture. While some types of apples such as Golden or Red Delicious are best for eating fresh and crisp, other varieties such as Crab, Bramley, and Jonathan apples are best for cooking in pies, cakes, crisps, and chutneys. Look for sauce, butter, pickle, and relish recipes that include apples. Apples are powerhouses of flavonoids, such as quercetin, as well as a great source of cholesterol-lowering phytosterols. Apples also are a good source of vitamin C, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. In addition, apples with skins are one of the best known sources of pectin—a type of soluble fiber shown to help reduce cholesterol. Try making tea by steeping oven-roasted and dried apple slices for an old-fashioned hot beverage.


Squash sections with seeds removed form small hollows that become natural containers for seasonings.

2-pound butternut squash
1/4 cup chopped hazelnuts or sliced almonds
1 Tbsp butter or margarine
1 Tbsp honey
1/4 tsp ground nutmeg
1 red medium unpared all-purpose apple, chopped (about 1 cup)

Wash squash and pierce with tip of a sharp knife in several places to allow steam to escape. Place squash on paper towel in microwave oven. Microwave uncovered on high 4-6 minutes until squash is hot and rind is firm but easy to cut through; cool slightly. Carefully cut into halves; remove seeds. Arrange squash halves, cut sides down, on 10-inch plate. Cover tightly and microwave on high 5-8 minutes or until squash is tender when pierced with the tip of a sharp knife. Mix remaining ingredients in small bowl. Cover tightly and microwave on high 1-2 minutes or until butter is melted and mixture is hot; stir. Cut squash halves in half. Spoon apple mixture over squash.
4 servings; 210 calories per serving.

Fruit and vegetable tips


  • Thoroughly wash all vegetables and fruits, as you would any produce, before eating or cooking to destroy any bacteria and to remove any pesticides or herbicides from their surfaces
  • Select produce without soft spots, blemishes, or cuts
  • Eat fruits and vegetables fresh or lightly cooked to obtain the most nutrient value—avoid boiling when possible
  • Experiment with a variety of spices, herbs, and cooking methods

Fall activities

Autumn’s cool weather and beautiful foliage is a call from nature to get outside, enjoy the scenery, and get physically active. One great event for fun family fitness is visiting a pumpkin patch and picking your own pumpkins and gourds. In addition, many pumpkin patch locations feature other activities, such as corn mazes and hayrides.

Find farm locations in your area that allow visitors to pick their own fruits and vegetables by watching your local newspaper or searching the Internet for more information. TRY pickyourown.org  Whether picking apples, pears, squash, peppers, or sweet potatoes, this is great way to connect with nature, burn some calories, and come home with healthy, nutritious foods. Try canning to preserve your favorite varieties for the rest of the year, or grow your own harvest fruits and vegetables and enjoy eating them even more.




Kaniwa is creating quite a buzz lately, with some people even referring to it as a “superfood.” Kaniwa is a seed grown in Peru and Bolivia that is eaten as a grain product.

It is related to quinoa, and is prepared and consumed in a similar fashion, but kaniwa seeds are half the size of quinoa. Unlike quinoa, kaniwa does not contain saponins and you do not need to thoroughly rinse it prior to eating.

Kaniwa often is prepared as porridge or served as a side dish alone or as a component of salad. It also has appeared in recipes for stir-fries, casseroles, soups, and stews and is sometimes used to “bread” meats and fish. Kaniwa flour is used in a variety of baked goods, puddings, and beverages similar to hot chocolate.


Kaniwa is high in protein and provides fiber, iron, calcium, and zinc. It is a gluten-free food.

A cooked ½-cup (C) serving (¼ C dry) contains:


  • 178 calories
  • 3 grams (g) fat
  • 29 g carbohydrate
  • 7 g protein
  • 6 g fiber

Kaniwa is also high in antioxidants, both in the extrudate and bran form. About 43% of the fatty acids in kaniwa are omega-6.

For the best flavor, toast kaniwa prior to cooking.  To prepare kaniwa: combine 1 C kaniwa with 2 C liquid, bring to a boil, reduce the heat and simmer (covered) for 15–20 minutes. Allow to sit (covered) for 10 minutes, then fluff with a fork and serve.


To purchase kaniwa, check your area’s health food store or in the bulk section at some Whole Foods locations. It can also be purchased online from a number of retailers, including Amazon.com.

kaniwa quinoa-grilled-vegetables-2



References and recommended readings
Dean & DeLuca®. Zocalo kaniwa flour. Available at: http://www.deandeluca.com/pantry/pantry-new/zocalo-kaniwa-flour.aspx.

Fitday®. Kaniwa: the next superfood? Available at: http://www.fitday.com/fitness-articles/nutrition/kaniwa-the-next-superfood.html.

GoGo Quinoa™. Kaniwa (quinoa baby). Available at: http://www.gogoquinoa.com/products/grains/kaniwa-quinoa-baby/.

Repo-Carrasco-Valencia R, Acevedo de La Cruz A, Icochea Alvarez JC, Kallio H. Chemical and functional characterization of kañiwa (Chenopodium pallidicaule) grain, extrudate and bran. Plant Foods Hum Nutr. 2009;64(2):94-101.

Repo-Carrasco R, Espinoza S, Jacobsen SE. Nutritional value and use of the Andean crops quinoa (Chenopodium quinoa) and kañiwa (Chenopodium pallidicaule). Food Reviews International [serial online]. 2003;19(1-2):179-189.  Available at: http://www.mendeley.com/research/nutritional-value-andean-crops-quinoa-chenopodium-quinoa-ka%C3%B1iwa-chenopodium-pallidicaule/.