Tis the season for pumpkins, but they’re not the only cool weather item to search out. Many varieties of squash are in-season now. Whether it’s acorn, butternut, or spaghetti squash, you typically don’t have to look far to find them. They’re an economical, nutritious and flavorful addition to many meals. Just one cup of spaghetti squash has 40 calories, 10 grams of carbohydrates, 4 grams of sugar, 2 grams of fiber and is fat free. It’s loaded with potassium, Vitamins A & C, and other antioxidants.

• 1 spaghetti squash (about 3-1/2 pounds)
• l jar (6.7 ounces) sun-dried tomatoes in olive oil
• l pint cherry tomatoes, halved

• l/4 cup water
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• 3 cups chopped roasted chicken

Whether you are snacking on them whole or using them in recipes, you can’t go wrong. Apple nachos are a great option for breakfast, lunch, or a snack any time of day.

Apples taste great, especially when they’re in-season. Not only are they naturally delicious, but apples are also natural superfoods and potent health protectors. They provide a good source of fiber to help you feel full and maintain a healthy weight. The nutrients in apples also help gut health and offer a great way to refuel after exercise. With so many health benefits, it’s no wonder
“an apple a day keeps the doctor away!”

• l/4 cup unsweetened coconut flakes
• l/3 cup creamy unsalted peanut butter
• l/3 cup warm water

• 2 medium apples
• l/2 cup granola
• l/4 cup sweetened dried cherries

• l-1/4 pounds. pork tenderloin
• 2 tsps. ground cinnamon
• 2 Tbsps. olive oil
• l garlic clove, minced

• l large apple, cored and chopped
• l/2 medium acorn squash, sliced 1/4-inch thick
• l/2 medium yellow onion, thinly sliced
• l/2 cup dried cherries

While providing a great number of vitamins and minerals, there are 8 cuts of pork which also meet USDA guidelines for lean. Many of those nutrients (Niacin, Thiamin, Riboflavin, Vitamins B6 and B12) play a significant role in metabolism. These factors make pork a versatile, nutritious protein source that fits into many meal solutions for an active lifestyle. Balancing the use of pork (and other meats) with other plant-based ingredients makes for a cost-effective, nutritious and sustainable meal option. Just choose some recipes with a variety of vegetables, canned and frozen goods.

As outside temperatures cool off, soups and stews can be simple meal options that are full of flavor. Just pair them with a whole grain bread and fruit for a complete meal.

• 3 boneless pork chops, cut into 3/4-in. cubes
• 3 Tbsps. flour
• l/2 tsp. garlic salt
• l/2 tsp. pepper
• 1 Tbsp. vegetable oil
• l medium onion, chopped
• 1 green bell pepper, chopped

• 4 cups fresh mushrooms, sliced
• 29 oz. can stewed tomatoes, undrained
• 2 medium zucchinis, sliced and halved
• 2 tsp. dried basil
• l tsp. dried oregano
• l/3 cup grated Parmesan cheese

Best Yet foods offer a great quality at a reasonable price. When you have the opportunity, stock up to replenish your pantry and freezer. You can combine these items with a few fresh ingredients for some quick and quality meals. This jambalaya dish from the American Heart Association is full of flavor, with a few healthier ingredients. Jambalaya is a staple of Louisiana cuisine, but this version features chicken and shrimp rather than smoked sausage to cut back on sodium and saturated fat.

• 3-1/2 cups cooked brown rice (from 1 cup uncooked rice)
• 2 tsps. canola oil
• 1 lb. boneless, skinless chicken breast, cut into 1-inch pieces
• 1 Tbsp. sodium-free Cajun or Creole seasoning
• 1 can (14.5 oz.) no-salt-added diced tomatoes
• 1 bag (14.4 oz.) frozen onion and pepper stir-fry mix, thawed

• 1/2 tsp. garlic powder
• 1/2 tsp. dried thyme, crumbled
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1/2 lb. raw medium shrimp, peeled
• 1/3 cup sliced green onions

Air fryers shorten cooking time, which can be helpful on busy nights. Shortened cook time is also great when you’re planning a tailgate menu and time is limited. If you don’t have an air fryer, you can still use the oven and cook on parchment-lined sheet pans for a bit longer time.

One trend full of flavor and very satisfying is using cauliflower in a variety of recipes. Cauliflower supplies vitamins and minerals like B6, C, K, folate, potassium, fiber and powerful antioxidants. It makes an excellent meat alternative, as well as a gluten-free option in recipes like pizza, fried rice and tacos.

• 1 cup all-purpose flour
• 1/2 tsp. kosher salt
• 1/2 tsp. ground black pepper
• 5 large eggs
• 2-3/4 cups plain panko breadcrumbs
• 1 large head cauliflower, cut into florets (about 8 cups)
• 2 garlic cloves, minced

• 1/2 cup honey
• 1/4 cup less-sodium soy sauce
• 2 Tbsps. rice vinegar
• 2 Tbsps. sesame oil
• 1/2 tsp. grated fresh ginger
• 2 green onions, thinly sliced
• 1 tsp. sesame seeds, toasted