Since satsumas are in season, add some orange slices to your favorite fat-free or low-fat cottage cheese for a healthy snack rich in calcium, vitamin C and fiber.

Note that a serving of fat-free or low-fat cottage cheese is 1/4 cup, which is equivalent to one very lean meat allowance.   A 4-oz satsuma is equivalent to one fruit allowance, which contains 60 calories.

Satsumas belong to the mandarin orange family, which also includes tangerines and clementines.  They are a Japanese variety that were first introduced to the United States in Florida.  Today most American satsumas are grown in California and some in coastal Louisiana and Alabama.

Fresh satsumas are those with firm and tight peels, with no dented spots, and with bright green twigs and leaves still attached.   They will keep at room temperature for several days and a week or more if refrigerated.

Satsumas are an excellent source of vitamin C and a good source of fiber and folate.  Sweet and seedless, they are great in fruit and green salads and they make convenient and healthy out-of-hand snacks.

A 4-oz satsuma is equivalent to one fruit allowance, which contains 60 calories.  Enjoy a satsuma orange with some cottage cheese for a healthy snack.

Photograph courtesy of Jun Belen.

Being low in fat and high in fiber makes butternut squash exceptionally heart-healthy. It is an excellent source of dietary fiber, vitamin A and vitamin B6 and a very good source of potassium, manganese as well as vitamin C.

Its deep orange color indicates that it is rich in nutrients known as carotenoids, shown to reduce the risk of heart disease.  It is particularly rich in beta-carotene, which the body quickly converts to vitamin A.  Because of its high antioxidant content, butternut squash has anti-inflammatory properties that may reduce the risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

And to top it all, butternut squash is only 80 cal per 1 cup serving.

How do you enjoy this Fall favorite?

By roasting them.  Preheat oven to 400°F.  Cut the squash lengthwise and use a spoon to scoop out the seeds.  Peel with a vegetable peeler and cut into one-inch cubes. Toss with some olive oil, salt and pepper and spread out in a single layer on a baking sheet.  Roast for about 30 minutes, tossing occasionally, or until just tender and golden brown.  Add in some dried cranberries and chopped walnuts for an even heart-healthier meal.

Photograph courtesy of Jun Belen.

Look for the following in each serving as a good guide:

• Total Fat : less than 2g per serving
• Fiber : more than 5g per serving
• Sugar : less than 6 g per serving