Kent State Interns

The colder months will soon be upon us once again. Despite many people's disliking of the frigid temps and nearly constant cloud cover, there is a bright side to this stretch of the year that comes in the form of fall produce! These items are ready for harvest either in late summer to early fall, or late fall to early winter. They come in all different colors and are jam-packed with so many beneficial nutrients to help keep you in good health during the cold months. This makes them the perfect ingredients to try in a new dish or as an addition to a dish you're familiar with while you're stuck inside all winter! Red Apples: high in fiber and vitamin C. Orange Pumpkin: high in vitamins A and C, potassium, magnesium. Yellow Spaghetti Squash: good source of fiber, antioxidants, vitamins A and C, manganese. Green Brussels Sprouts: high in fiber, have some protein, good source of vitamins C and K. Blue Grapes: good source of antioxidants. Purple Turnips: good source of vitamins C...

  As we all know with fall here, there are many things pumpkin from sweets, coffees, and even energy drinks. But many people may not know the use of pumpkin to cook nutritious meals.  There are many benefits to eating pumpkin as well. Pumpkins are rich in antioxidants, vitamins, and phytochemicals, which can all help to reduce inflammation and lower blood sugar. Pumpkin also provides a good source of fiber at 3 grams of fiber per half cup.  Pumpkin can be used in the kitchen in many ways beyond sweet treats and tasty coffees. Pumpkin can be cooked in various dishes, such as:  Pasta Sauce  Lasagna  Pumpkin Risotto  Soup  Pumpkin Seed Salsa  Curry  Empanadas  And Many More! Below are two tasty recipes to use pumpkin with no waste, one of which includes a pumpkin seed salsa to ensure the pumpkin seeds are utilized, and the second is a pumpkin chicken.  Mexican Pepita Salsa:  Ingredients:  ½ cup vegetable oil  2 drie...

  Balancing Fall Flavors     Fall is the type of season that is filled with warmth, coziness, and comfort, with one the best flavors of the year. From pumpkin spice to roasted apples, fall foods have a way of making us feel warm and satisfied. But with all the seasonal treats and comfort meals, it's easy to let the balance slip away. The good news is, you don't have to give up your favorite fall flavors to stay energized throughout the season.      Fall flavors can definitely fit into your balanced meals when paired with nutrient-dense foods. For example. pumpkin spice lattes are one of the most common treats, but can be heavy on sugar. Try ordering a smaller size and asking for less syrup, or even paring it with a protein-rich snack such as Greek yogurt, can help keep energy levels stabilized throughout the day. Similarly, baked goods like pies or muffins can definitely be involved in your diet in moderation. Try pairing them with nuts and fruit.  Fal...

  Fueling for Fall Sports      As the leaves start to change and the weather gets cooler, athletes begin one of the busiest times of the year. Between very long practices, intense competitions, and added pressure from balancing schoolwork, properly furling the body becomes a key factor in staying healthy for sport. Whether you play football, basketball, or volleyball, making good nutrition choices can make a difference between just getting through the season and truly feeling healthy.      Proper fueling and hydration is the factor that drives an athlete's performance. It can help maintain energy levels during a practice or competition and even speed up recovery for the muscles to be ready for each day. Nutrition can support the immune system and help prevent illness during the season. Without the right balance of food and hydration, it becomes very easy for an athlete to feel tired and struggle with recovering, especially during intense workouts....

Tired of the sugar overload that comes with typical Halloween candy? Using a little extra creativity, you can still have those festive, nostalgic treats during Halloween while adding a more nutritious spin to them. These treats could be used to serve at parties, lunchbox treats, or if you just want some better options that won’t give you such a sugar crash.   Tips to Make your Treats more appealing and festive for Halloween -               Decorate the treats to give them that Halloween vibe you’re looking for  -               Mixing and having a balance of sweet and savory flavors in the treats  -               Don’t restrict yourself from still having those traditional Halloween treats these alternative options are great options if you’re looking for a more nutritious treat!...

  September Seasonal Salsa Take advantage of September’s bountiful peak produce, which includes corn, tomatoes, cucumbers, radishes, and avocados. With this easy recipe, the main ingredients are in season, plus they have a beautiful fall color vibe. Seasonal food is produce that is purchased and consumed around the time that it is harvested. It is fresher, tastier, and more nutritious than food consumed out of season. Additionally,  studies have shown that fruits and vegetables contain more nutrients when allowed to ripen naturally on their parent plant. Other benefits of eating seasonal produce include a higher likelihood of eating a wider variety of produce throughout the year, consuming more cost-effective produce options, and it contributes to a more sustainable environment. Garden Fresh Corn Salsa Total Time: 30 minutes Serves: 4-6 Difficulty: Easy Ingredients 3 cups raw corn kernels (from about 4 cobs) 1 medium tomato, ...

 Desgined by Freepik Between work, school, family, and everyday responsibilities, eating well often feels like one more thing on the never ending to do list. This is where meal prepping comes in. With a little planning you can save time, reduce stress, and make eating nutritious meals much more realistic- even on your busiest days.  Why meal prepping?   It saves time, reduces stress, saves money, and supports nutritious meals.  How do I get started with meal prepping? • Choose 2-3 versatile proteins, a couple grains (include whole grains), and several fruits/veggies. Build different combinations throughout the week with these items. • Pick a day to batch cook (maybe a Sunday) and store the food in airtight containers.  • Portion it out or keep it flexible- pack lunches/dinners in grab and go containers or store foods separately and assemble different meals each day for variety.  Quick add ons to keep on hand- canned tuna or beans, prewashed greens, frozen v...

Have your cake (or in this case, pumpkin) and eat it too!   Pumpkin spice season is here, but did you know that a 16 oz pumpkin spice latte from Starbucks packs a whopping 390 calories and 50g of sugar? The American Heart Association recommends no more than 36g of sugar for men and 25g for women, making this drink double the daily recommendation. To be able to still enjoy the festive flavors, here are some healthier swaps to lower the sugar but still get that pumpkin spice fix. Tips for lower sugar drinks: Ask for half the pumps of pumpkin sauce, then add sugar free vanilla to still get that sweet flavor. Skip the whipped cream. Substitute the standard 2% milk with nonfat, soy, or almond milk. Go slightly smaller – order a 12 oz instead of 16 oz. Ask for dairy free cold foam, which uses a lower sugar dairy blend. Ask for a “splash” of half and half or heavy cream to lighten your drink without needing the volume (and added sugar) of more milk. Order your drink “skinny” – this le...

As the seasons start to change this fall, summer produce is on its way out. Now’s the perfect time to start looking out for those delicious fall produce items that will be back in season before we know it! One group of produce that has its moment to shine this fall is root vegetables. These are vegetables like carrots, potatoes, beets, onions, radishes, or sweet potatoes. These underground gems are not only perfect ingredients to add to those fall comfort foods, but they’re also packed with nutrients that body needs.   Benefits of Root Vegetables -                Carrots : a great source of antioxidants like beta-carotene that are essential for eye health. They are also high in fiber helping to promote a healthy gut.  -               Potatoes : contain potassium, vitamin C and vitamin B to help support heart health and immune function.  - ...