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October 28.2025
3 Minutes Read

Embrace the Fall Superfoods to Boost Health This Season

Colorful fall superfoods including pumpkins, apples, and gourds.

Unlocking the Power of Fall Superfoods: A Seasonal Guide

As the days get shorter and the crisp air signals the arrival of autumn, the harvest season brings with it a bounty of nutritious foods. Not only do these seasonal delights add vibrant flavor to our meals, but they also boost our health in numerous ways. Let’s dive deeper into the top fall superfoods that are not just delicious but packed with vital nutrients!

The Nutritional Value Behind Your Favorite Fall Foods

Eating seasonal foods, especially in the fall, means you’re consuming them at their peak flavor and nutritional value. Fall superfoods are rich in antioxidants, vitamins, and minerals that help our bodies thrive. For example, cranberries are known for their heart health benefits and their unique ability to combat urinary tract infections, making them a must-have in every fall pantry. It's easy to incorporate these cranberries into various dishes. Try mixing them into wild rice or incorporating them into salads for that pop of color and flavor.

Apples and Pears: Delicious Duo for Health

No fall feast is complete without apples and pears. Not only are these fruits delicious snacks, but they are also excellent sources of dietary fiber, which aids digestion and helps keep you full. For the best taste, consider picking them up from your local farmer's market. Varieties like Honeycrisp and Pink Lady apples can be used in salads or enjoyed sliced with some nut butter. Meanwhile, a perfectly ripe pear can elevate your cheese platter significantly. Did you know that pears contain nearly 6 grams of fiber each? Add them to your meals for that extra nutritional boost!

Colorful Greens: Kale and Brussels Sprouts

Moving beyond fruits, leafy greens like kale and Brussels sprouts deserve a special mention. These superfoods are rich in vitamins C and K, essential for bone and immune health. Kale is incredibly versatile—blend it into smoothies or sauté it in olive oil for a healthy side dish. Similarly, Brussels sprouts can be transformed when caramelized with maple syrup and olive oil, turning them from a disliked vegetable into a dinner table favorite! Consider embracing these veggies in creative ways to enhance flavor and nutrition.

The Rich Benefits of Pumpkin and Sweet Potatoes

As we embrace more hearty dishes, pumpkin and sweet potatoes reign supreme in autumn cooking. Pumpkins are rich in vitamin A, essential for maintaining eye health, and can be used beyond the classic pumpkin pie. Try using pumpkin puree in your smoothies or soups for added creaminess and nutrients. Sweet potatoes, packed with fiber and antioxidants, can be a delightful base for grain bowls or simply baked with just a sprinkle of salt and pepper for a delicious side.

Incorporating Fall Superfoods in Your Daily Diet

A simple way to incorporate these fall superfoods is by meal prepping. Consider starting your day with oatmeal topped with diced apples, or make a lunchtime salad featuring roasted sweet potatoes and kale. For dinner, a dish of grilled salmon served alongside Brussels sprouts and pumpkin rounds makes a heartwarming meal. Don’t forget about snacks! Pumpkin seeds or baked apple slices can satisfy cravings without compromising health.

The Sustainability Aspect of Eating Seasonally

Choosing to eat seasonal not only benefits your health but also supports local farmers and reduces your carbon footprint. These foods require less energy to grow and transport, making them a sustainable option for conscious consumers. This fall, as you enjoy the seasonal flavors, remember, you're also giving back to your community and the environment.

Why Fall Superfoods Matter

As the fall season sets in, embracing these nutritious superfoods can have tangible benefits for our health and well-being. From boosting immunity to providing essential nutrients, these foods play a crucial role in our diets. Take the time to explore local produce and create heartwarming meals rich with fall's vibrant flavors!

So, let’s step into the season of harvest and nourish our bodies with the flavors and nutrients of fall. Together, we can enjoy the beauty of this season while making thoughtful choices that support our health and happiness!

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06.17.2026

The Truth about BBQ Sauce

Barbecue sauces have a uniquely Southern and Western U.S. history.  Most experts agree that the practice of adding sauce and spices to meat and fish began early in our history, with Native Americans teaching the art to early European settlers.  The natives probably developed the process as part of an attempt to keep meats and fish from spoiling quickly.  Salt played a major role in those early barbecue sauces, and salt is a well-known preservative in the meat curing process.Because the nation's first European arrivals lived on the East Coast of America, that part of the country is credited with spawning the original barbecue sauce styles.  First and foremost, there are the various Carolina barbecue sauces.  The most widely known are East Carolina, Piedmont, and South Carolina varieties.  East Carolina barbecue sauce consists of vinegar, salt, black pepper, and crushed or ground cayenne peppers.  It's a very simple sauce that penetrates the meat nicely for a deep flavor.  Piedmont barbecue sauce only varies from East Carolina in that it often includes molasses or Worcestershire sauce both of which cling to the meat more.  South Carolina sauce is entirely different, using a mustard base instead, producing a much tangier and sharper flavor.Then there is Memphis or Southern style barbecue sauce.  This popular variety is typically more complicated (flavor-wise) and is built around mustard, tomato, and vinegar.  Fans often point to the boldness of these flavor combinations as the hallmark of Memphis barbecue sauce.  A saying often heard among hungry connoisseurs is no two bites alike.Continuing our trek westward, we come to the acknowledged center of the barbecue universe: Kansas City!  Kansas City barbecue sauce is distinguished by its noticeably thicker consistency and emphasis on sweetness.  That's because this style of sauce is built upon thick tomato sauce, chunks of vegetables, and lots of sugar.  Many popular commercial brands are based on this Kansas City recipe.  It's most popular among amateur backyard grillers because of the availability in grocery stores (Kraft, Heinz, K.C.'s Masterpiece, etc.).  And also because the thick sauce can be applied only once, and enough will remain in place to please the happy recipients of the grilled meat.Finally, there are the Texas barbecue sauce styles.  Now, Texas is one big state, and there are several regional varieties within it.  The most common include thick and spicy sauces that are essentially spicier variations on the Kansas City sauces.  These are found mostly in the north and east sections of the state (Dallas).  In western Texas, thinner sauces that feature hot peppers can be found.  These sauces are often added only at the very end of the barbecuing or grilling process.  And then, in southern Texas, the barbecue sauce of choice features an emphasis on Mexican spices and, of course, jalapeno peppers!  Make sure to have a cold beverage handy to put out the fire!For a large selection of barbecue sauces, I find Harmons has a huge selection (see the photo below. There are more on the shelves above and below). They even have two Utah BBQ sauces. Enjoy your barbecue! Next come spices!

06.05.2026

Taking Dinner Outdoors? Americans Get Their Grills On - Our first recipe

While nearly everyone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling: Flank Steak with Green Olive-Jalape o Tapenade A Mediterranean-inspired tapenade is a flavorful addition to this tender flank steak. Prep time: About 20 minutes Grill time: 13 to 17 minutes, plus 5 minutes to rest off the grill Makes: 4 servings 1 jar (4.5 oz.) Safeway Select Stuffed Jalape o Olives, drained 2 garlic cloves, peeled 1 cup coarsely chopped Italian parsley 2 tablespoons fresh rosemary leaves 1 tablespoon grated lemon peel 1/4 cup Safeway Select Verdi Olive Oil 1 Rancher's Reserve Flank Steak (about 11/2 lb.) Prepare barbecue grill and preheat for direct-heat cooking. For charcoal grill, before you put the grill over the hot coals, brush it with a medium coat of oil; for gas grill, when hot, brush grill with a medium coat of oil.Rinse olives and drain well. Combine olives, garlic, parsley, rosemary, lemon peel and oil in a food processor and pulse until mixture forms a fine paste. Set aside 1/2 cup of the tapenade mixture for seasoning meat; reserve remainder for serving or another use.Rinse flank steak and pat dry. With the tip of a sharp knife, make shallow diagonal cuts about 1 inch apart over one side of steak, then make cuts perpendicular to the first to create a diamond pattern. Repeat on other side of steak.Spread 1/2 cup of the olive mixture on both sides of steak to coat evenly.Lay steak on oiled grill over a solid bed of hot coals or high heat on a gas grill. Keep charcoal grill uncovered; close lid on gas grill. Cook steak until browned on the bottom (lift edge with tongs to check), 8 to 10 minutes. With tongs or a wide spatula, turn steak and continue to cook until done as desired, about 2 minutes longer for rare (red in center; cut to test) or 4 minutes longer for medium-rare (pink in center).Transfer steak to a clean platter or rimmed carving board and let rest about 5 minutes, then cut in thin, slanting slices across the grain to serve. Offer remaining tapenade to add to the meat to taste. Beverage suggestions: A spicy, plummy zinfandel; a hoppy, English-style pale ale; or peppermint iced tea. Tools: Grater (for peel), strainer or colander, measuring cups and spoons, food processor, paper towels, sharp knife, spatula for spreading, heatproof brush for oiling grill, tongs or wide spatula, platter or rimmed carving board. Beverage suggestions: A spicy, plummy zinfandel; a hoppy, English-style pale ale; or peppermint iced tea. Tools: Grater (for peel), strainer or colander, measuring cups and spoons, food processor, paper towels, sharp knife, spatula for spreading, heatproof brush for oiling grill, tongs or wide spatula, platter or rimmed carving board. nearly eWhile nearly everyone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling: veryone in America grills, not everyone is comfortable barbecuing more than the basics. Here's an approach to grilling you can "steak" your reputation on: Neighborhood grocery stores can help make the outdoor cooking experience easier by providing everything a griller needs under one roof. The Great Grilling program at Safeway features recipes, tools and high-quality ingredients for families that want to create delicious meals on the grill, and their Rancher's Reserve beef is guaranteed tender. The recipes were developed in the test kitchens of Sunset magazine to make it easier for shoppers to grill up a meal on the spur of the moment. Whether using a charcoal or gas grill, having the right accessories on hand makes for easy and safe grilling-and even easier cleanup. A wide spatula, extra-long tongs, a long-handled brush and a spray bottle with water are the foundation for a great griller's tool kit. Direct-heat grilling is best for thin cuts of meat that cook quickly. It gets them nicely browned on the outside in the short time they take to get done in the middle. Here's a surefire recipe using direct-heat grilling:

06.02.2026

Grilling Hamburgers and Sittin' on an Old Ice Cream Freezer

Grilling hamburgers is one of my earliest backyard grilling memories. Our Family would get together, usually on the weekends, and have a hamburger and ice cream supper, as we say here in Utah. I can fondly remember sitting on top of the old ice cream freezer while my Dad and Grandpa took turns at spinning the old hand crank attached to the water-soaked wooden ice bucket. It was years before we got a motorized freezer, but you couldn’t sit on that.My dad was one of the first to buy a covered grill that used charcoal bricks. We cooked hamburgers and hot dogs most weekends on the patio. It was some delicious eating. The ice cream would be flavored most of the time with a can of crushed peaches or strawberries. Or, just maybe, someone would have given us some fresh ripe peaches to mash and toss into the vanilla ice cream mixture.Cooking out then was a real big treat for the entire family, always with a lot of laughter, running, and playing.Grilling the hamburgers soon became my responsibility, even though I was only about 14 years old at the time. Carefully building the charcoal fire in that old grill we had was a test of my better Boy Scout skills. Once the charcoal was covered in a fine white ash, the grilling could begin. It sometimes took hours because of the wind.The ice cream was being packed in more ice mixed with a generous amount of rock salt mixture to be allowed to season, while we all ate our terrific-tasting hamburgers always topped with lettuce, red ripe tomatoes, and onions. The catsup bottle would be passed around as everyone would take their turn, shaking or popping the bottom of the bottle to get the thick tomato sauce from the jar. Mustard was always there as well.I remember when Dad got the first gas grill. We were up and grilling in about 5 minutes.My grandpa sometimes would come make ribs, good tender slabs of ribs with the meat falling off the bone, slathered with a generous portion of smoky barbecue sauce. They are quite delicious, giving a nice smoky flavor to your food. And it was finger-lickin’ good!Today we use many things to garnish a hamburger - Guacamole is also a favorite topping with just about any grilled meat, especially beef, pork, or chicken. Creaming those fresh ripe avocados together with diced garden ripe tomatoes, and chopped green onions. Season your delicious concoction with a squeeze of fresh lime juice, toss in some cilantro, salt, and pepper, and call it a meal by itself.Thick juicy T-Bone steaks are a great treat as well as chicken fajitas. Fun to do because everyone gets to pile their own into a large flour tortilla made just to suit them.Yes grilling today is just as much fun today as it was when I was growing up. The old three legged grill has long since been tossed onto the trash heap. Replaced with a big cast iron wood smoker and grill, sure I have a handy gas grill for almost daily use but nothing is better than firing up the old trusty smoker.My great nieces and nephews are now the ones running and playing. They are always beaming with delight as the scoops of homemade fresh peach ice cream is served up with one of "Nana's" homemade cookies.Someday though I think I will pull out the old hand cranked ice cream freezer. After all, they are missing one of the best parts of the family cookout. Sitting on the old freezer, holding it down while their Dad, Uncle and Granddad take turns cranking the old beast.I wonder if they would sit still that long?

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