Health & Wellness: Butternut Squash Risotto

Fall is a spectacular season of beauty and bounty. Besides providing us with breathtaking foliage in colors ranging from bright yellows to muted oranges, this time of year also offers a variety of foods in those very same colors which provide many health benefits.

Orange and yellow fruits and vegetables such as pumpkins, carrots, winter squash, sweet potatoes, oranges, pears, and grapefruits typically get their color from plant compounds (antioxidants) called carotenoids, including beta-carotene and alpha-carotene. Besides boosting the immune system, these phytonutrients have been linked to lowered risks for conditions such as heart disease, breast cancer, macular degeneration and rheumatoid arthritis.

Orange fruits and vegetables also provide vitamin C and folate, which may lower the odds of osteoarthritis, diabetes, depression, certain cancers, and help prevent birth defects. Yellow fruits and vegetables provide more carotenoids plus vitamin C and minerals. Amazing health benefits are even found in the peels of citrus fruits; recent studies suggest they reduce the risk of squamous cell skin cancer by 70 percent, and may even lower LDL (bad) cholesterol.

Here’s to a healthy fall full of colorful foods that are good for you, too!

THIS IS WHAT YOU NEED

THIS IS WHAT YOU DO

1. Sauté garlic, onion and herbs in olive oil in a deep sauté pan for a
   few minutes.
2. Add the squash, sprinkle it with salt, and stirring, cook for 1 minute. Add
   the rice and stir until the rice is opaque, about 3 minutes. Add the white
   wine (if using) and cook a few minutes, until it evaporates.
3. Add about 1/2 cup (or ladleful) of the hot broth and stir until the broth is
   absorbed. Lower the heat. Continue to add broth, a 1/2 cup at a time, stirring
   frequently until the rice kernels are al dente in the center and creamy on the
   outside, about 20 to 25 minutes. (Add more broth for softer consistency.)
4. Adjust salt and pepper. Let sit 2 minutes before serving.