It’s a perfect time for the flavors of fall

Published 7:01 am Sunday, October 1, 2017

By Megan Groh

Hy-Vee Dietitian

Fall brings an abundance of flavorful, seasonal foods that are packed full of nutrition!

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October is National Pork Month, Apple Month, and Cranberry Month. Take advantage of these flavorful fall foods and the nutrition they provide.

National Pork Month: According to the USDA, pork is the world’s most widely eaten meat, making up 42 percent of meat consumption worldwide. To choose the leanest cuts, look for the words “round” or “loin” in the name. These cuts will contain higher amounts of quality protein and lower amounts of saturated fat. Pork tenderloin contains the same fat content as a skinless chicken breast, and offers a good source of many B vitamins and minerals. Oatmeal works great as a coating for both tenderloin and pork chops. You can leave the oatmeal whole, or grind it up into a flour for a flavorful twist.

National Cranberry Month: Cranberries are known for their bacteria-blocking compounds that have been linked to the prevention of urinary tract infections.

New research is showing these compounds may also be helpful in preventing ulcers and gum disease. Cranberries’ rich antioxidant content may help reduce inflammation and increase heart health. Fresh, frozen, canned, dried and cranberry juice all contain the bacteria-blocking compounds. If fresh or frozen cranberries are too tart for you, make them into a sauce by boiling them with water. Overcooking the cranberries will increase their bitterness.

National Apple Month: The saying “An apple a day keeps the doctor away” has scientific merit. One study found eating an apple a day helped reduced LDL (bad) cholesterol.

Regular apple consumption has also been linked to weight loss, improved gut health, cancer prevention and reduced inflammation. There are many ways to add apples to your daily diet.

The easiest way is to wash and eat. Or add chopped apples and a dash of cinnamon to oatmeal before cooking it for a flavorful fall treat.

Easy Pork Chop Sauté with Cranberries

Serves 4

All you need

•1/4 tsp dried thyme leaves

•1/4 tsp salt, divided

•1/4 tsp freshly ground pepper, divided

•4 boneless pork loin chops, (1 to 1 1/4 pounds), trimmed of fat

•2/3 cup cranberry juice cocktail or orange juice

•2 1/2 to 3 tbsp clover or other mild honey

•2 tsp Hy-Vee canola oil

•1/4 cup chopped onion

•1 cup fresh or thawed frozen cranberries, coarsely chopped (see Tip)

All you do

1. Mix thyme and 1/8 teaspoon each salt and pepper in a small bowl. Sprinkle both sides of pork chops with the thyme mixture.

2. Stir cranberry juice and 2 1/2 tablespoons honey in a 1-cup glass measure until well blended.

3. Heat oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the chops and cook until browned on both sides, 2 to 3 minutes per side.

4. Push the chops to one side of the pan, add onion to the empty half and cook, stirring, until the onion is soft and beginning to brown, 1 to 2 minutes.

5. Pour half the juice mixture into the pan. Add cranberries. Reduce heat to medium and cook, turning the chops occasionally, until cooked through, 2 to 4 minutes. Transfer the chops to a serving plate and tent with foil to keep warm.

6. Add the remaining juice mixture to the pan. Increase heat to high and cook until the mixtures reduces to form a syrupy sauce, about 2 minutes. Season with the remaining 1/8 teaspoon salt and pepper and up to an additional 1/2 tablespoon honey to taste. Spoon the sauce over the chops.

Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.

Nutrition Facts per serving: 277 calories, 10g fat, 2g saturated fat, 83mg cholesterol, 200mg sodium, 21g carbohydrate, 1g fiber, 27g protein.

Daily values: 13% iron.

The information is not intended as medical advice. Please consult a medical professional