Go Further With Food
Nutrition Blog

Go Further With Food

Go Further With Food

It’s National Nutrition Month and we will have key messages (+ a yummy recipe) each week during March!

  • Include a variety of healthful foods from all of the food groups on a regular basis.

  • Consider the foods you have on hand before buying more at the store.

20 Ways to Enjoy More Fruits and Vegetables

Article Courtesy of Academy of Nutrition and Dietetics

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Open the link to learn how to enjoy more fruits and vegetables every day.

Spaghetti Squash with Caramelized Onions and Zucchini

Recipe and Photo Courtesy of Farm Fresh to You

SERVING SIZE: Serves 2-4


  • 1 spaghetti squash cut in half and seeds removed
  • 2 tablespoons olive oil, divided
  • 1-2 teaspoons sea salt
  • ¼ - ½ teaspoon pepper
  • 1 large onion, thinly julienned
  • ½ cup white wine (sauvignon blanc or chardonnay)
  • 2 tablespoons apple cider vinegar
  • 4 garlic cloves, finely minced
  • 1 (3.25 ounce) package brown beech mushrooms, coarsely chopped
  • 6-8 mini sweet peppers, julienned
  • 1 -2 cups vegetable broth
  • 1 zucchini, sliced
  • Basil for garnish, coarsely chopped
  • Parmesan cheese, grated (optional)

Spaghetti squash, aptly named because of the spaghetti-like strands of its flesh, is a tasty, healthy, lower-calorie alternative to traditional pasta or rice. In this winter squash meets summer squash dish, you'll enjoy a light but filling meal full of veggies.


  1. Preheat the oven to 400 degrees F.

  2. Rub the squash half with 2 teaspoons olive oil and sprinkle the cut side with a little salt and pepper. Lay the squash, cut side down, onto a rimmed baking sheet. Place in the oven and roast until the squash is tender, about 30-35 minutes.

  3. Meanwhile, in a large sauté pan, heat 1 tablespoon olive oil on medium-high heat. Sauté the onions until they start to brown, about 5-10 minutes. Add in the white wine and vinegar and cook until the liquid is almost dry and the onions are nice and golden brown, about 10-15 minutes. Add in the garlic and cook until fragrant, about 2 minutes. Add in the mushroom and peppers and cook until tender, about 4 minutes. Pour in the broth and simmer for 3-4 minutes, remove from heat, and season with salt and pepper to taste. Set aside.  

  4. Pour remaining 1 teaspoon of olive oil into the pan and sauté the zucchini until golden brown, about 2 minutes on each side. Sprinkle with salt and pepper. Set aside.

  5. When the squash is cooked, remove it from the oven. Using a hot glove to handle the squash, scrape the flesh of the squash with a fork into a large bowl. (The squash will come out in “spaghetti” strands). Add in the onion/mushroom mixture and the zucchini and toss until well combined. Season to taste with salt and pepper.

  6. Serve in serving dishes with chopped fresh basil and Parmesan cheese if desired.