Our Fall menu wouldn’t be complete without butternut squash. This orange Fall favorite is as nutritious as it is delicious. It’s low in calories, and high in fiber.
Here’s what else one cup of butternut squash can provide:
• Vitamin A
Just one cup will get 457% of your daily recommended intake of vitamin A.
• Vitamin C
The same one cup brings 50% of your daily value of vitamin C.
• A Variety of Minerals
Magnesium, potassium, and even calcium can be found in butternut squash. These are all great for keeping your bones healthy.
Squash is made of about 85% water, so it can help keep you hydrated.
Squash is full of beta- and alpha-carotene that are converted to vitamin A and used by your body to support your immune system, among other things.
• Eye Health
There are compounds called lutein and zeaxanthin in butternut squash that help protect your eyes from damage caused by ultraviolet rays. The vitamins A and C we mentioned earlier help too.
You don’t have to reach for a glass of dairy milk to get your daily calcium and, in fact, recent studies have shown your body can actually process and retain calcium better from plant sources than animal sources like dairy.
Here are 5 plant-based foods and how much calcium (daily value) they contain in a one cup serving:
• Almonds - 37% DV
• Collard Greens, Cooked - 27% DV
• Edamame - 26% DV
• Spinach, Cooked - 24% DV
• Great Northern White Beans - 15% DV
Grits are a staple of southern cooking and they’ve recently made their way onto our menu. This ground golden corn seems simple enough, but it actually provides some interesting nutritional benefits. Let’s see what a 1 cup serving can provide:
Get 8% of your daily recommended intake (DV) of iron from corn grits and boost your red blood cell production.
• B Vitamins
You’ll get 3% of your daily Vitamin B6, 13% of B1 (aka thiamin), and 20% of B9 (aka folate) that can help convert food into usable energy in your body.
There are 5 different types of antioxidants found in grits that can help prevent heart disease, protect against certain cancers, and protect your skin from sun damage.
• Eye Health
There are a couple of antioxidant compounds, lutein and zeaxanthin, found in grits that can help lower your risk of generative eye disorders like cataracts and macular-degeneration.
• Fight Anemia
The combo of iron and B9 (folate) help to fight against different types of anemia that can cause fatigue, shortness of breath, and pale skin.
All foods you eat can give you energy, but some are better than others are making you feel it. Through a mix of protein, carbs, fats, or vitamins like B6 and B12 (among others) the following foods can help give you a boost of energy and focus:
2. Sweet Potatoes
3. Fatty Fish-salmon, tuna
8. Nuts-almonds, walnuts, cashews
Eggs are awesome for their nutrition but also for all the many ways you can prepare them and combine them with other things. If you need some inspiration for switching up your morning egg game, we’ve got you covered:
• Fried egg on toasted whole grain bread with grass-fed butter.
• Scrambled egg on an English muffin with a slice of cheese and maybe some spinach on top. These can be made ahead and heated up in the morning.
• Make an omelet and fill it with veggies. Spinach and mushrooms are easy and delicious to add.
• Scrambled eggs topped with salsa.
• Avocado toast topped with a poached egg.
• Buttered whole grain toast, slice of tomato with salt and pepper, topped with a fried egg.
• Mini egg muffins can be made in a mini muffin tin by filling each spot with your mix-in of choice (things like spinach, mushrooms, feta, bacon, onion) then covering with beaten eggs and baking for 20-25 minutes at 375 degrees.
• Breakfast burritos packed with whatever veggies you have on hand, eggs, and cheese.
Spaghetti squash was featured on our menu recently and it’s a little different than other varieties of squash. It has a nutty flavor and an impressive nutrient profile but what makes it truly unique is that once it’s cooked, it shreds into pasta-like strands. Here’s why we love using it:
• Improves Gut Health
Spaghetti squash is rich in fiber, which helps digestion but also cholesterol and blood sugar.
• Vitamins and Minerals
It's a nutrient-dense food that includes vitamin C, manganese, potassium, and vitamin B6 but comes in at only 42 calories per cup.
• Lower in Carbs and Calories
Spaghetti squash has become an awesome low-carb alternative to traditional pasta. You can add the same sauce and veggies to it you would to your normal pasta dishes but cut way back on the usual carbs and calories.
• High in Antioxidants
Antioxidants have been shown to help fight off many chronic illnesses and spaghetti squash is a great source of beta-carotene in particular. Its vitamin C helps too.
• Omega 3’s
Yet another wonderful and surprising thing spaghetti squash provides - omega 3 fatty acids. Increasing your intake of omega 3’s help reduce inflammation in your body.
Most people understand that eating foods rich in fiber help keep your bathroom trips regular and easy. While that’s a huge plus, fiber can do even more for your body and plays a huge role in your overall health.
• Regulates Blood Sugar
Eating carbs causes your blood sugar to rise but adding in fiber-rich foods can minimize this spike and keep it from reaching harmful levels.
• Lowers Risk of Heart Disease
The cholesterol-lowering effects of fiber can help reduce your risk of heart disease by 9% for every 7g of fiber you eat per day.
• Reduces Diabetes Risk
Getting at least 26g of fiber a day can help reduce your risk of type 2 diabetes by 18%, according to a recent study.
• Can Lead to Weight Loss
Fiber can help reduce your appetite and help you feel full, which can curb cravings and keep you satisfied after you’ve eaten.
Our first Fall menu is up and one of the new items we’re excited about is the Stuffed Autumn Sweet Potato. We add in pears, cranberries, and pecans for that extra kick of “Fall” flavor, but sweet potatoes are an excellent base on their own.
🍠 A Variety of Vitamins and Minerals
Along with a good mix of macros, you’ll also find vitamins A, B6, and C, manganese, potassium, copper, and niacin in sweet potatoes.
🍠 Support Eye Health
Sweet potatoes are loaded with beta-carotene, which supports eye health and prevents vision loss.
🍠 Immune System Boost
Vitamin A is critical for a healthy immune system and you’ll find around 550% of your daily requirement in a sweet potato! This will keep you less susceptible to infections, support the creation of white blood cells, and speed up your recovery time if you do get sick.
🍠 Fiber for Digestion and Overall Health
Fiber comes in two forms and both are found in sweet potatoes. Not only can fiber help your digestion, it can also lower cholesterol, regulate blood sugar levels, and reduce inflammation in your body.
Eggs are wonderfully nutritious and provide a myriad of health benefits. Something that’s become popular is to only eat the egg whites and exclude the yolks. There are pros and cons to doing this. Let’s take a look at the difference:
Whole Egg = 70
Egg White = 15
Whole Egg = 211mg
Egg White = 0mg
Whole Egg = 5g
Egg White = 0g
Whole Egg = 6g
Egg White = 4g
• Vitamin B12
Whole Egg = 52% DV
Egg White = 0%
• Vitamin D
Whole Egg = 21% DV
Egg White = 0%
Whole Egg = 90% DV
Egg White = 9%
• So as you can see, egg whites take the calories much lower, fat and cholesterol go away completely, protein only gets a little lower, but vitamins are reduced significantly when compared to whole eggs.
• If you’re watching your calories and cholesterol closely, egg whites may be a good choice, but make sure you’re getting enough vitamins from other sources. If you have the calories to spare and healthy cholesterol levels, you can’t go wrong with whole eggs for their added nutrition.
Chicken is a staple in many people’s diets and there are plenty of reasons to keep it there. It’s a complete protein and supplies you with all the essential amino acids your body needs. It’s also low in calories and saturated fat, high in protein, and has 0 carbs. Calories and fat are even lower if you go with boneless, skinless chicken breast.
You’ll see chicken in this form on our menu regularly so let’s take a look at what it has to offer:
4oz of Boneless, Skinless Chicken Breast contains:
• 184 Calories
• 35g Protein
• 0g Carbs
• 76% DV Niacin
• 32% Vitamin B6
• 95mg Choline
• 44% DV Selenium