Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Although it’s hard for some of us to watch the leaves changing, there is excitement during back to school time. This is the time to bring out your slow-cooker, and go back to comfort foods that didn’t suit the summer heat. Many fall foods that fit into busy fall schedules are also value-added meals — meaning you can stretch the higher-cost items with some staples like potatoes, other vegetables or grains.

In the early fall, there is still time to take advantage of cost savings on foods in season, including root vegetables, squash, the last of the regionally harvested corn, tomatoes, broccoli, and cauliflower. So let’s look at some meal ideas for back-to-school and the fall season!

• Try ratatouille as a way to combine eggplant, tomatoes and zucchini. If you have children, this recipe is a great way to get them involved in preparing and trying new foods.
• Add fall colors to your table with stuffed peppers or zucchini. Stuff peppers with brown or white rice and ground beef, turkey or a vegetable mixture. Top your stuffed peppers with tomato soup or tomato sauce and you’ll have a great dinner with leftovers for another meal. Any leftover stuffed peppers can be made into a soup for a different presentation.
• Make "breakfast for dinner" on those days when you are stumped for ideas. Omelets or scrambled eggs with chopped green or red pepper, onions and cheese make a great meal. For another variation, serve eggs on a wrap and serve with cut-up fruit for a filling meal. Add some salsa to your egg wrap and you’ll have a Southwest Sandwich.
• Make a savory soup by blending split peas, pre-soaked beans, carrots, and onions. Or, make your soup in your slow-cooker — and prepare enough to freeze for another day. Smoked turkey and pieces of lean ham add additional flavor. Serve with salad and bread for a complete meal!
• Try your hand at a beef or chicken stew featuring chunks of potatoes, carrots, celery, and onion. If you use lean meat or chicken without the skin, you’ll prepare a lower fat meal with "stick-to-the-ribs" character. Stew is perfect for oven or slow-cooker cooking. Add some crusty bread and fruit salad to complete the meal.
• Make the most of apple season with baked apples, apple Waldorf salad and applesauce! Transform your Waldorf salad into a main dish by adding cottage cheese to the the chopped apples, celery, walnuts (or other nuts), and touch of mayonnaise from the traditional recipe. Need more ideas? A touch of cinnamon is a great addition to a traditional Waldorf, and plain yogurt can replace the mayonnaise for a boost of calcium and a flavor spin.

Need recipes? Email Nutrition@gianteagle.com.

September 2010