Page 9 - Chehalis Tribal Newsletter - September 2024

9

In Season:
In Season:
In Season: In Season: In Season: In Season:
In Season:
In Season:
In Season:
In Season:
4
4
4
FALL WINTER SPRING SUMMER FALL FALL
FALL FALL
4
SUMMER
4
SPRING
SPRING
Acorn Squash!
WINTER SPRING SUMMER WINTER 4 4 SUMMER 4 4 SUMMER SPRING 4 WINTER
Acorn Squash!
WINTER
Acorn Squash! Acorn Squash! Acorn Squash!
Acorn Squash!
Acorn Squash!
Acorn Squash!
Acorn Squash!
Acorn Squash!
In Season:
In Season:
4
FALL
In Season:
SUMMER
In Season:
WINTER NUTRIENTS IN ACORN SQUASH:
QUICk FIx TIPS:
SPRING
QUICk FIx TIPS:
NUTRIENTS IN ACORN SQUASH:
NUTRIENTS IN ACORN SQUASH: NUTRIENTS IN ACORN SQUASH: QUICk FIx TIPS: QUICk FIx TIPS: NUTRIENTS IN ACORN SQUASH: QUICk FIx TIPS:
4 Vitamins: C and A; potassium, calcium,
• Peel, cut up, and add acorn squash to Acorn Squash!
Vitamins: C and A; potassium, calcium,
Vitamins: C and A; potassium, calcium, • Serve acorn squash cooked and mashed
Vitamins: C and A; potassium, calcium,
Vitamins: C and A; potassium, calcium,
magnesium, folate, and fiber.
• Serve acorn squash cooked and mashed
• Serve acorn squash cooked and mashed
• Serve acorn squash cooked and mashed
• Serve acorn squash cooked and mashed
magnesium, folate, and fiber. Acorn Squash! magnesium, folate, and fiber. with cinnamon or ginger.
magnesium, folate, and fiber.
magnesium, folate, and fiber.
4
FALL
SPRING with cinnamon or ginger.
with cinnamon or ginger.
with cinnamon or ginger.
with cinnamon or ginger.
SUMMER
4
SELECTION:
WINTER
• Peel, cut up, and add acorn squash to
SELECTION: SELECTION: • Peel, cut up, and add acorn squash to SELECTION:
SELECTION:
Acorn Squash!
Select acorn squash that are dull and
• Peel, cut up, and add acorn squash to
• Peel, cut up, and add acorn squash to
pies, soups, pasta sauces, or stews.
Select acorn squash that are dull and heavy for their size. pies, soups, pasta sauces, or stews. pies, soups, pasta sauces, or stews. Select acorn squash that are dull and
Select acorn squash that are dull and
Select acorn squash that are dull and
pies, soups, pasta sauces, or stews. pies, soups, pasta sauces, or stews.
heavy for their size. Acorn Squash! heavy for their size.
heavy for their size.
heavy for their size.
• Cook squash, cut into cubes, and add to
• Cook squash, cut into cubes, and add to
• Cook squash, cut into cubes, and add to
QUICk FIx TIPS:
STORAGE:
a vegetable medley for a delicious side
STORAGE:
a vegetable medley for a delicious side STORAGE:
STORAGE: NUTRIENTS IN ACORN SQUASH: a vegetable medley for a delicious side • Cook squash, cut into cubes, and add to • Cook squash, cut into cubes, and add to
STORAGE:
a vegetable medley for a delicious side
a vegetable medley for a delicious side
Vitamins: C and A; potassium, calcium,
Store acorn squash in a cool, dry area away
dish.
Store acorn squash in a cool, dry area away dish. dish. dish. Store acorn squash in a cool, dry area away
Store acorn squash in a cool, dry area away • Serve acorn squash cooked and mashed
dish.
Store acorn squash in a cool, dry area away
magnesium, folate, and fiber.
from extreme temperatures and sunlight.
from extreme temperatures and sunlight.
from extreme temperatures and sunlight.
from extreme temperatures and sunlight. with cinnamon or ginger. from extreme temperatures and sunlight.
Acorn squash can stay fresh for up to 3
NUTRIENTS IN ACORN SQUASH:
Acorn squash can stay fresh for up to 3 QUICk FIx TIPS: Acorn squash can stay fresh for up to 3
Acorn squash can stay fresh for up to 3
Acorn squash can stay fresh for up to 3
SELECTION:
months.
months. Vitamins: C and A; potassium, calcium, • Peel, cut up, and add acorn squash to months.
months.
months.
Select acorn squash that are dull and
pies, soups, pasta sauces, or stews.
magnesium, folate, and fiber. • Serve acorn squash cooked and mashed
heavy for their size. with cinnamon or ginger.
Cherokee Corn &
Cherokee Corn & Cherokee Corn & • Cook squash, cut into cubes, and add to
Cherokee Corn &
SELECTION: Cherokee Corn &
STORAGE: Beans with Acorn Squash
a vegetable medley for a delicious side
Beans with Acorn Squash Beans with Acorn Squash • Peel, cut up, and add acorn squash to
This institution is an equal opportunity provider. Washington WIC doesn't discriminate.
Beans with Acorn Squash
Beans with Acorn Squash
Select acorn squash that are dull and
Store acorn squash in a cool, dry area away pies, soups, pasta sauces, or stews.
dish.
heavy for their size. Preparation:
Prep Time: 60 Minutes
Preparation: • Cook squash, cut into cubes, and add to
Preparation:
Prep Time: 60 Minutes from extreme temperatures and sunlight. Preparation: Prep Time: 60 Minutes
Prep Time: 60 Minutes
Preparation:
Prep Time: 60 Minutes
Cook squash, cut into cubes, and add to
Acorn squash can stay fresh for up to 3 1. Preheat oven to 375° F.
Serves: 8
a vegetable medley for a delicious side
a vegetable medley for a delicious side
1. Preheat oven to 375° F.
Serves: 8 STORAGE: 1. Preheat oven to 375° F. Preheat oven to 375° F. 1. Preheat oven to 375° F. 1. Serves: 8
Serves: 8
Serves: 8
months.
Nutritional Information
2. Place squash on oven rack and bake
Dietary Fiber:5g; Sodium:314mg
Cups of Fruits and
Store acorn squash in a cool, dry area away
beans, rinsed and drained Recipe is courtesy of Produce for Better
dish.
fruitsandveggiesmorematters.org
2. Place squash on oven rack and bake
2. Place squash on oven rack and bake
for 15 minutes, or until softened slightly.
Cups of Fruits and
Cups of Fruits and 2. Place squash on oven rack and bake 2. Place squash on oven rack and bake Cups of Fruits and
Cups of Fruits and
Vegetables per Serving: ½
from extreme temperatures and sunlight.
for 15 minutes, or until softened slightly.
for 15 minutes, or until softened slightly.
for 15 minutes, or until softened slightly.
for 15 minutes, or until softened slightly.
3. Peel squash and cut into 1-inch
Vegetables per Serving: ½ Vegetables per Serving: ½ Nutritional Information Nutritional Information
Vegetables per Serving: ½
Vegetables per Serving: ½
Nutritional Information
Nutritional Information
Acorn squash can stay fresh for up to 3 Nutritional Information
3. Peel squash and cut into 1-inch 3.Peel squash and cut into 1-inch
3. Peel squash and cut into 1-inch
per Serving:
Ingredients:
3. Peel squash and cut into 1-inch
Cherokee Corn &
chunks. Set aside.
per Serving:
Ingredients:
Ingredients: months. • 1 acorn squash per Serving: per Serving: chunks. Set aside. per Serving: Ingredients:
Ingredients:
chunks. Set aside.
chunks. Set aside.
chunks. Set aside.
Calories:220; Total Fat:1.0g;
4. In a large saucepan, heat oil over
Beans with Acorn Squash
per Serving:
4. In a large saucepan, heat oil over Calories:220; Total Fat:1.0g;
Calories:220; Total Fat:1.0g;
4. In a large saucepan, heat oil over
• 1 acorn squash 4. • 1 acorn squash Calories:220; Total Fat:1.0g; In a large saucepan, heat oil over Calories:220; Total Fat:1.0g; 4. In a large saucepan, heat oil over Calories:220; Total Fat:1.0g; 1 acorn squash •
• 1 acorn squash
Dietary Fiber:5g; Sodium:314mg
MEDIUM heat.
• 1 tsp canola oil
Dietary Fiber:5g; Sodium:314mg
MEDIUM heat.
MEDIUM heat.
• 1 tsp canola oil • 1 tsp canola oil Health Foundation (PBH). Dietary Fiber:5g; Sodium:314mg MEDIUM heat. Dietary Fiber:5g; Sodium:314mg MEDIUM heat. Dietary Fiber:5g; Sodium:314mg •1 tsp canola oil
• 1 tsp canola oil
5. Add onion and cook for 5 to 7
• 1 small onion
Recipe is courtesy of Produce for Better
Prep Time: 60 Minutes
5. Add onion and cook for 5 to 75.Add onion and cook for 5 to 7Preparation:
• 1 small onion Cherokee Corn & 5. Add onion and cook for 5 to 7
• 1 small onion 5. Add onion and cook for 5 to 7 Recipe is courtesy of Produce for Better Recipe is courtesy of Produce for Better Recipe is courtesy of Produce for Better •1 small onion Serve acorn squash cooked and mashed
• 1 small onion
minutes. Add a splash of water to
• 1 can (15-oz.) low-sodium chili
Recipe is courtesy of Produce for Better
Health Foundation (PBH).
minutes. Add a splash of water to
minutes. Add a splash of water to
minutes. Add a splash of water to
Beans with Acorn Squash
• 1 can (15-oz.) low-sodium chili • 1 can (15-oz.) low-sodium chili Health Foundation (PBH). Health Foundation (PBH). minutes. Add a splash of water to Health Foundation (PBH). pies, soups, pasta sauces, or stews. Peel, cut up, and add acorn squash to • 1 can (15-oz.) low-sodium chili
• 1 can (15-oz.) low-sodium chili
Health Foundation (PBH).
the pan after about 3 minutes
1. Preheat oven to 375° F.
Serves: 8 beans, rinsed and drained
the pan after about 3 minutes
the pan after about 3 minutes
the pan after about 3 minutes
beans, rinsed and drained the pan after about 3 minutes 2. Place squash on oven rack and bake beans, rinsed and drained
beans, rinsed and drained
to help the onions cook.
• 1 can (15-oz.) gold and white whole
to help the onions cook.
to help the onions cook. to help the onions cook. to help the onions cook.
• 1 can (15-oz.) gold and white whole
• 1 can (15-oz.) gold and white whole Cups of Fruits and Preparation: with cinnamon or ginger. • 1 can (15-oz.) gold and white whole
• 1 can (15-oz.) gold and white whole
6. Add chili beans, corn, squash,
kernel corn, drained
for 15 minutes, or until softened slightly.
Prep Time: 60 Minutes
for 15 minutes, or until softened slightly.
Vegetables per Serving: ½
6.
Place squash on oven rack and bake Add chili beans, corn, squash,
kernel corn, drained 6. Add chili beans, corn, squash, 6. Add chili beans, corn, squash, 6.Add chili beans, corn, squash, 3. Peel squash and cut into 1-inch Nutritional Information
kernel corn, drained
kernel corn, drained
kernel corn, drained
and veggie broth.
• 1 can (15-oz.) low-sodium veggie broth
and veggie broth.
and veggie broth.
and veggie broth.
• 1 can (15-oz.) low-sodium veggie broth
• 1 can (15-oz.) low-sodium veggie broth Serves: 8 • hot, cooked rice, for serving 1. Preheat oven to 375° F. and veggie broth. 7. Reduce heat and simmer, per Serving: • 1 can (15-oz.) low-sodium veggie broth
or until the squash is tender. • 1 can (15-oz.) low-sodium veggie broth
Peel squash and cut into 1-inch
Ingredients:
chunks. Set aside.
covered, for 20 to 25 minutes,
2. Place squash on oven rack and bake
•
Reduce heat and simmer, hot, cooked rice, for serving
• hot, cooked rice, for serving 7. Reduce heat and simmer, 7. Reduce heat and simmer,Reduce heat and simmer,7. Reduce heat and simmer, 7. Calories:220; Total Fat:1.0g; • hot, cooked rice, for serving QUICk FIx TIPS:
• hot, cooked rice, for serving
covered, for 20 to 25 minutes,
Cups of Fruits and
4. In a large saucepan, heat oil over
• 1 acorn squash
dish.
covered, for 20 to 25 minutes,
for 15 minutes, or until softened slightly.
covered, for 20 to 25 minutes,
covered, for 20 to 25 minutes,
covered, for 20 to 25 minutes,
or until the squash is tender.
Vegetables per Serving: ½ 3. Peel squash and cut into 1-inch Dietary Fiber:5g; Sodium:314mg
MEDIUM heat.
Nutritional Information
• 1 tsp canola oil
to help the onions cook.
Preheat oven to 375° F.
or until the squash is tender.
or until the squash is tender.
or until the squash is tender.
fruitsandveggiesmorematters.org
or until the squash is tender.
8. Serve over rice.
• 1 small onion
fruitsandveggiesmorematters.org
Ingredients:
fruitsandveggiesmorematters.org
fruitsandveggiesmorematters.org
chunks. Set aside.
Recipe is courtesy of Produce for Better
8. Serve over rice. Add chili beans, corn, squash, fruitsandveggiesmorematters.org the pan after about 3 minutes minutes. Add a splash of water to Add onion and cook for 5 to 7 In a large saucepan, heat oil over 5. Add onion and cook for 5 to 7 8. Serve over rice. per Serving: • •
8. Serve over rice.
8. Serve over rice.
• 1 can (15-oz.) low-sodium veggie broth chunks. Set aside.
and veggie broth.
•
minutes. Add a splash of water to
• 1 can (15-oz.) low-sodium chili
Health Foundation (PBH).
4. In a large saucepan, heat oil over
Calories:220; Total Fat:1.0g;
Serve over rice. beans, rinsed and drained This institution is an equal opportunity provider. Washington WIC doesn't discriminate.
• 1 acorn squash
Preparation:
MEDIUM heat.
the pan after about 3 minutes
MEDIUM heat.
Dietary Fiber:5g; Sodium:314mg
• 1 tsp canola oil
to help the onions cook.
• 1 can (15-oz.) gold and white whole
5. Add onion and cook for 5 to 7
• 1 small onion
Recipe is courtesy of Produce for Better
6. Add chili beans, corn, squash,
Select acorn squash that are dull and
kernel corn, drained
minutes. Add a splash of water to
• 1 can (15-oz.) low-sodium chili
Health Foundation (PBH).
This institution is an equal opportunity provider. Washington WIC doesn't discriminate.
This institution is an equal opportunity provider. Washington WIC doesn't discriminate.
This institution is an equal opportunity provider. Washington WIC doesn't discriminate. This institution is an equal opportunity provider. Washington WIC doesn't discriminate. 4
and veggie broth.
the pan after about 3 minutes
beans, rinsed and drained
to help the onions cook.
2.
3.
8. 7. 6. 4. 7. Reduce heat and simmer, Acorn Squash! FALL
1.
• hot, cooked rice, for serving 5.
• 1 can (15-oz.) gold and white whole
covered, for 20 to 25 minutes,
kernel corn, drained 6. Add chili beans, corn, squash, Acorn Squash!
and veggie broth.
• 1 can (15-oz.) low-sodium veggie broth or until the squash is tender. fruitsandveggiesmorematters.org
7. Reduce heat and simmer,
• hot, cooked rice, for serving 8. Serve over rice. Beans with Acorn Squash Cherokee Corn & from extreme temperatures and sunlight. Store acorn squash in a cool, dry area away Vitamins: C and A; potassium, calcium, SUMMER
covered, for 20 to 25 minutes,
or until the squash is tender.
In Season: hot, cooked rice, for serving 1 can (15-oz.) low-sodium veggie broth 1 can (15-oz.) gold and white whole 1 can (15-oz.) low-sodium chili 8. Serve over rice. Acorn squash can stay fresh for up to 3 fruitsandveggiesmorematters.org magnesium, folate, and fiber. NUTRIENTS IN ACORN SQUASH: SPRING In Season:
In Season:
This institution is an equal opportunity provider. Washington WIC doesn't discriminate.
SELECTION:
Ingredients:
1 small onion
STORAGE:
FALL kernel corn, drained beans, rinsed and drained 1 tsp canola oil 1 acorn squash Vegetables per Serving: ½ Cups of Fruits and Prep Time: 60 Minutes heavy for their size. In Season:
4
Serves: 8
WINTER SPRING SUMMER 4 This institution is an equal opportunity provider. Washington WIC doesn't discriminate. 4
Acorn Squash! • • • • • • • months. WINTER
Acorn Squash!
NUTRIENTS IN ACORN SQUASH: QUICk FIx TIPS:
Vitamins: C and A; potassium, calcium,
magnesium, folate, and fiber. • Serve acorn squash cooked and mashed
with cinnamon or ginger.
SELECTION: • Peel, cut up, and add acorn squash to
Select acorn squash that are dull and pies, soups, pasta sauces, or stews.
heavy for their size.
• Cook squash, cut into cubes, and add to
STORAGE: a vegetable medley for a delicious side
Store acorn squash in a cool, dry area away dish.
from extreme temperatures and sunlight.
Acorn squash can stay fresh for up to 3
months.
Cherokee Corn &
Beans with Acorn Squash
Prep Time: 60 Minutes Preparation:
Serves: 8 1. Preheat oven to 375° F.
2. Place squash on oven rack and bake
Cups of Fruits and
Vegetables per Serving: ½ for 15 minutes, or until softened slightly. Nutritional Information
3. Peel squash and cut into 1-inch
Ingredients: chunks. Set aside. per Serving:
• 1 acorn squash 4. In a large saucepan, heat oil over Calories:220; Total Fat:1.0g;
• 1 tsp canola oil MEDIUM heat. Dietary Fiber:5g; Sodium:314mg
• 1 small onion 5. Add onion and cook for 5 to 7 Recipe is courtesy of Produce for Better
• 1 can (15-oz.) low-sodium chili minutes. Add a splash of water to Health Foundation (PBH).
beans, rinsed and drained the pan after about 3 minutes
• 1 can (15-oz.) gold and white whole to help the onions cook.
kernel corn, drained 6. Add chili beans, corn, squash,
• 1 can (15-oz.) low-sodium veggie broth and veggie broth.
• hot, cooked rice, for serving 7. Reduce heat and simmer,
covered, for 20 to 25 minutes,
or until the squash is tender.
8. Serve over rice. fruitsandveggiesmorematters.org
This institution is an equal opportunity provider. Washington WIC doesn't discriminate.