Seasonal Classics Made Nutritious

Hot stews, hearty meats, delicious fruit pies … does your mouth water at the thought of this season’s specialties? To keep enjoying them throughout the season without doubling in size, try these simple tips for enhancing your favorite dishes’ health factor.

Pork Chops

Flavorful pork rubs help incorporate some of the smoky, rich tones of the season. For a change of pace, consider Greek-inspired spinach-and-feta-cheese-stuffed pork chops. Go light on the feta, but feel free to have a heavy hand with the spinach. The leafy green is chock-full of healthy phytonutrients and vitamin K: Just 1 cup boiled spinach provides 1000+ percent of your daily K requirements, and this vitamin is key for maintaining bone health.

Butternut Squash Soup

“Butternut squash is a great way to get in some nutrients, including vitamin A and folate,” says registered dietitian Beth Warren. Unfortunately, many recipes call for heavy cream, which is not necessary to savor this flavorful squash. Instead, Warren recommends relying on the creaminess of the pureed butternut squash. If you really need a little boost, she says that adding in some low-fat milk can create this creamier texture.

Classic Apple Pie

What’s more classic than a piping-hot apple pie? This feel-good favorite contains apples, which provide a special sweetness. Apples have also received considerable praise in recent years for their polyphenols (many of which function as antioxidants), offering up healthy benefits.

Many recipes call for a ton of sugar, but fresh apples have their own sweetness, which is enough, says Warren. If you still need a flavor boost, you can enhance your pies with cinnamon. Can’t live without the sugar? Add a small amount of honey.

Delectable Parfaits

Yogurt parfait is a great breakfast food: It enables you to enjoy the nutty flavors of the season. It’s typically layered with fruit and granola, but for a more nutritious version, try swapping granola with a fiber-containing cereal to help stay full, recommends Warren. One great option is Kellogg’s® All-Bran® cereal: Each serving contains 3 g soluble fiber and 51 percent of your recommended daily fiber.