| Did You Know...? | Winter Squash.... So Colorful, So Healthy!
Not only do winter squash varieties add lots of color to your meals, they are also incredibly healthy. The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash. Winter squash, like other richly- colored vegetables, provide an excellent source of carotenes. Carotenes are a large group of intense red and yellow pigments found in all plants that photosynthesize. They are vital for the process of photosynthesis and also protect plants against damage from the free radicals produced during photosynthesis. In animals and humans, carotenes function as antioxidants, and some, like beta-carotene, can be converted to Vitamin A in the body. The best benefits come from food sources of the carotenes rather than from isolated compounds in supplement form. Generally, the richer the color vegetable, the richer the carotene concentration. Winter squash also offer a very good source of folic acid, pantothenic acid, fiber, potassium, and Vitamins B1, B6, and C. Winter squash are also a good source of niacin.
Studies have shown that, due to their carotene properties, winter squash exert a protective effect against many cancers, particularly lung cancer. Diets that are rich in carotenes also offer protection against heart disease and type 2 diabetes. Absorption from these foods is enhanced if eaten with fats, as carotenes are fat soluble, and if the food is cooked. So roast up some winter squash! Your body will thank you for it.
Information extracted from www.everynutrient.com and www.eclecticphysician.com.
|
Fun Facts
| |
Pumpkins are great. They're fun to carve, and most people (besides Fiona) think they're delicious to eat in a pumpkin pie. But did you know...People used to believe pumpkins could remove freckles and cure snake bites! Thank goodness that isn't true for freckles, at least! Fiona has freckles, and so does Pippi Longstocking!
The iconic symbol of Halloween, the Jack O' Lantern, hasn't always been the cheerful orange pumpkin we use today. The original Irish myth tells of a man named Jack, who tricked the Devil not once, but twice, into promising not to take his soul when he died. When he expired, neither heaven nor hell wold take him. The Devil, in a fit of temper at having been tricked twice, banished Jack to wander the dark night, hurling a burning coal after him. Jack put the coal into a carved-out turnip and has been using it to light his way as he roams the Earth. Thus the name, "Jack O' Lantern." In Ireland and Scotland, people made their Jack O' Lanterns from turnips or potatoes; the English used beets. Immigrants from these countries brought the tradition with them when they came to the United States, where they discovered that pumpkins are perfect for carving the ghostly decorations. Placed in front of the home, the Jack O' Lantern protects against evil spirits and witches, which reputedly fear fire.  |
|
Welcome to Fiona's Granola
Happy Thanksgiving everyone! The holiday is quickly approaching...have you been thinking about what you are thankful for? As we sit down to a true feast in a couple of weeks, we should all be gracious for the beautiful array of food on our tables! Fiona has lots to be thankful for this year. Last month, Fiona's Natural Foods celebrated its 10th anniversary! Her product line has grown immensely since its debut, as have the geographic areas in which Fiona's is offered. Thanks so much to all of the FNF customers out there ~ Fiona is very grateful for you! In this month's newsletter, discover what is not natural in many cereals that are touted as "natural" and "healthy," learn about the wonders of winter squash, and add a new twist to Thanksgiving by making your own squash pie with granola crust! |
Fiona's is GMO-Free!
In the spirit of Thanksgiving, Fiona feels very thankful to be able to provide such high-quality products to the world. Her product line provides an alternative to mainstream cereals and energy bars, most of which contain GMO's (Genetically Modified Organisms), preservatives, additives, fillers, and/or artificial flavorings. Did you know that most "natural" breakfast cereals contain surprisingly high levels of genetically engineered ingredients? This is why it's crucial to shop for certified organic breakfast cereals, like Fiona's Granola! Unlike "organic," the term "natural" is not regulated by the government. Consumers are often misled into thinking they are purchasing healthy food if it is dubbed "natural." A new study by the Cornucopia Institute has revealed that some of the most popular natural cereal brands contain from 28% - 100% genetically modified ingredients. Some manufacturers are lied to by their suppliers, while others prefer not to know and don't test for it. In addition to GMOs, several "natural" cereals found on grocery store shelves across the country contain conventional soy protein. Soy protein in this country is almost universally hexane-extracted. The "hexane bath" that the soy beans are immersed in consists of more than 50% n-hexane, which is a known neuro-toxin, according to the Centers for Disease Control and Prevention. Artificial sweeteners also appear in "natural" cereals across the country. While the sugar content might be lower on the nutrition panel, artificial sweeteners do not belong in breakfast cereal (or anywhere in Fiona's opinion). Aspartame, sucralose, and other "low calorie" sweeteners have not only been linked to cancer, but they do far more damage to the body than real sugar. The other end of the spectrum is refined white sugar, also in high use by cereal companies. Some "natural" cereals contain both, in the same box of cereal! Fiona uses only pure, organic agave nectar to sweeten her cereals. Agave is low glycemic and releases its energy slowly into the body - no sugar highs from us! Artificial colorings and flavorings also run rampant in many breakfast cereals, especially kids' cereals. Do you really think those puffed "berries" are flavored and colored by real fruit? "Natural vanilla flavor" is another common ingredient in breakfast cereals, and is a far cry from real vanilla. To make up for the lack of flavor that comes with artificial ingredients, most cereal companies add salt to enhance what flavor the cereals do have. Since Fiona uses only high quality, real ingredients in her cereals, she doesn't need to add salt. Often times, these companies stray from their roots when purchased by larger mega-brands. Fiona's is a private company, though, and likes it that way! We can stay true to the values we believe in and use the term "natural" as it was intended. Fiona's cereals are not just natural, they are organic. Our products contain no preservatives, additives, fillers, GMO's, soy protein, artificial sweeteners, artificial colorings, or artificial flavorings. |
| Squash Cranberry Pie with Fiona's Granola Crust
Although Fiona loves Thanksgiving, she does not love pumpkin pie! She does love squash. As a substitute for pumpkin pie, she discovered this squash pie recipe and modified it to make it healthier and of course include some Fiona's love! Any winter squash except spaghetti squash will work great in this pie.  As you'll learn from the attached article, winter squash boasts a plethora of health benefits. Pie Ingredients: 2 cups squash, cooked 3 eggs 1/2 cup orange juice 1/2 cup sour cream 1/2 cup sugar (use sucanat or agave for a healthy alternative) 1/2 tsp. salt 1/2 cup cranberries, chopped (fresh or frozen) 1/2 cup strawerry jam (healthiest to use pure fruit preserves) 1 cup fresh cranberries Fiona's Granola pie crust Ingredients: 2 cups Fiona's Granola 1/4 cup flour 1/2 cup melted butter or coconut oil For the filling: In a large bowl, combine squash, eggs, orange juice, sour cream, sugar, and salt. Blend until smooth. Stir in cranberries. For the crust: Combine granola, flour, and butter/oil. Press into a pie dish. Pour filling into pie crust. Bake 45 - 55 minutes at 350° until set. Meanwhile, in a saucepan, heat jam over medium heat. Add berries until they are barely tender and just about ready to burst, about 5 minutes. Cool the berry mixture, then spread over semi-cooled pie. Enjoy this tasty, healthy, and colorful dessert! Fiona's Favorite: Cinnamon Almond
Note: If there is too much filling, bake the extra as custard, either in ungreased muffin tins, or in ungreased ramekins. Bake the custard cups 30 - 40 minutes. |
www.fionasgranola.com
info@fionasgranola.com
303-415-1121
 
|
|
