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With aisle after aisle of processed grain products filling the supermarket, it’s no wonder carbohydrates have gotten a bad rap. Most of these items are so highly refined that they’ve been striped of all nutrients and fiber that once existed in their original form — thereby delivering a truckload of quickly-absorbing sugars with very little more to offer.It is easy to be misled by words like “fortified” and other health claims decorating food packaging. However, “fortified” is a most certain indication that processing has removed so many key nutrients that the manufacturers have to manually add some back in to make it viable as food for humans. Other health claims are easy to manipulate by simply adding in a dose of whatever is trendy- fiber, vitamin-D, flax seeds, etc. It makes sense to avoid or eat only occasional small quantities of these types of foods.But not all carbs are bad! Like protein and fat, carbs are a macronutrient, which means you need relatively large amounts of them. They are a key source of energy for both the body and the brain. Choosing the right carbs is simple when you follow one important guideline — look for whole food sources such as fresh fruits, whole grains, lentils, beans, root vegetables, and winter squash.Whole food sources of carbohydrates will naturally contain fiber, antioxidants, and phytonutrients. The fiber slows the rate of absorption of the sugars for a steady release of energy without spikes and crashes. The antioxidants and phytonutrients support your body’s functions along with cell regeneration, anti-inflammatory, and anti-aging benefits.Quench your carb craving while giving your body what it needs with these delicious seasonal recipes. They have the essence of fall, but all ingredients are available year-round and should be enjoyed as such. These are so easy to make, I’ll bet they become a part of your weekly menu.Baked Acorn Squash1 whole acorn squash, cut in half and seeded2 tablespoons butter, melted1/2 teaspoon salt1/2 teaspoon brown sugar1/2 teaspoon cinnamonPreheat oven to 350oF. Mix butter, salt, brown sugar, and cinnamon in a small bowl. Brush the cut sides of the acorn squash with butter mixture. Place squash cut-side down on a baking sheet and cook for 35-50 minutes or until easily pierced with a fork. Remove from oven, cut each half in half again. The recipe serves 4 as a side.Steamed Delicata Squash3 medium delicata squash, washed, halved and seeded1/2 tablespoon olive oil1/4 teaspoon saltIn a medium pot with a wire steamer basket, add 1-inch of water, cover and bring to a boil. Remove any rough parts of the skin from the delicata, but otherwise leave the skin on- it is very thin and edible when cooked. Cut into 1/2-inch half moons and place squash in steamer basket covered for 10-15 minutes, or until soft. Remove with a slotted spoon and place in a serving bowl. Drizzle with olive oil & salt and toss well. The recipe serves 4 as a side.Roasted Butternut Squash1 medium butternut squash, peeled and cut into 1-inch cubes1 tablespoon coconut oil, melted1 tablespoon olive oil1/4 teaspoon ground ginger1/4 teaspoon cinnamon1/4 teaspoon maple syrup1/8 teaspoon cardamomPreheat oven to 400oF. Line a baking pan with parchment paper. In a small mixing bowl, combine all ingredients except squash. In a large mixing bowl, add this mixture to cubed squash and toss well with hands until all sides are evenly coated. Spread squash in a single layer on prepared pan and roast for 30-40 minutes, or until soft. The recipe serves 4 as a side.

Inspired by a website called “Dude, Autumn Happens Here, Too” (https://www.californiafallcolor.com/ ) I set off last week to see the quaking aspen groves in the Sierra. As I drove up Highway 4 and over Ebbetts Pass the aspen groves came into view. Markleeville and Monitor Pass displayed some nice color, too. As I enjoyed the fall display I wondered if they would be as beautiful for future generations or if our impact on the environment would cause these glorious trees to change in any way.