The Free Press, Mankato, MN

November 19, 2013

Swiss chard to Brussels sprouts: A world of winter veggies

By April Graff
Hy-Vee Registered Dietitian

---- — Q: I do a great job of eating my vegetables during the spring and summer, but now that fall is here and winter soon to follow, what are the best vegetables?

A: Fall vegetables are hearty and full of vitamins and fiber. Most will hold up well to cooking and will keep for a lot longer than more delicate vegetables like lettuce, beans and tomatoes. Let's take a look at the top fall vegetables, along with some suggestions on how to prepare them.

Swiss chard looks similar to rhubarb, but the leaves are the edible part. A good source of vitamins A and C and iron. Add to cooked dishes like eggs, casseroles, soups and pizzas for a nutrient boost.

Broccoli rates high among fall vegetables in that it contains calcium, vitamins C, E and K, and a healthy dose of folate, a B vitamin. Instead of steaming, try roasting broccoli in a 400 degree oven for 15-20 minutes after it has been coated with oil, salt and pepper. Before serving, top with fresh lemon juice and parmesan cheese.

Sweet potatoes have high levels of beta-carotene, vitamin C and anti-oxidants. Slice them lengthwise and then cut into fry-size strips. Toss them with olive oil, salt and paprika, then bake at 400 degrees for about 25 minutes, turning them over after 15 minutes. The potatoes should be brown and crispy when done.

Winter squash is readily available this time of year and contains high levels of vitamin A. For an easy side dish, cut acorn squash in half, scoop out the seeds and place squash in a baking dish with cut sides up. Place olive oil and maple syrup in the cavity of each squash. Add dried fruit and nuts. Bake at 400 degrees for one hour.

Parsnips which resemble carrots but are lighter in color, are a highly underrated vegetable. A good source of fiber, they're also rich in potassium. They can be added to stews, mashed with potatoes or pureed in soups. To really bring out their sweet, nutty flavor, try roasting them along with carrots. Just slice carrots and parsnips, sprinkle with olive oil, salt, pepper and little dried herbs. Roast at 400 degrees for 30 to 40 minutes.

Cabbage is very low in calories and contains vitamin C, folate and lots of fiber. Some studies indicate it may help prevent cancer. Try slicing a head of cabbage into rounds about one inch thick. Brush rounds with olive oil, sprinkle with salt, pepper and fennel seeds. Bake at 400 degrees for 40 minutes.

Brussels sprouts taste a lot like cabbage and are a great source of vitamin K, folate and iron. Try sautéed Brussels sprouts. Sauté with a little oil for 7-10 minutes (or until bottoms are golden brown). Add salt, pepper, fresh lemon juice and parmesan cheese.

April Graff, MS, RD, LD, is a reg­istered dietitian at both Mankato Hy-Vee stores and can be reached at or call 625-1107 or 625-9070. Send her ques­tions about food and nutrition, recipes, meal planning and healthy shopping.