Happy Tuesday, friend! We’re only a couple of weeks away from Halloween 👻, which means: there will be candy - or at least some kind of “sugar free, gluten free, lactose free, fat-free” sweet treat. Or, you know, just whatever floats your boat. We’re not here to judge.

In the spirit of spooky season, here’s wats going on today:

🍫 The war on sugar

🍁 October food shopping guide

🍎 Why you should probably eat more apples

Healthy News Doses

The War on Sugar

With Halloween just around the corner, we might as well join the conversation on artificial sweeteners versus natural sweeteners. Oh yes, the age-old health controversy that will not go away…

The shift toward a “sugar free” or even a “low sugar” lifestyle is very real. According to a recent International Food Information Council (IFIC) survey, 72% of US consumers say they are trying to reduce sugar or even avoid it entirely.

Food producers have noticed and are responding in kind, as any trip to the supermarket can attest. The problem is that the answer has been a rainbow-colored flood of products that contain less or no sugar, but have highly processed artificial sweeteners.

It’s 2023. We all know artificial sweeteners are generally bad for you - looking at you, aspartame. Sugar alcohols like erythritol, and other more natural options like stevia and monk fruit are much, much better choices, and while still not widely available due to the higher cost, they’re definitely gaining traction as alternatives to refined sugars.

Bottom line? Stevia and monk fruit sweeteners are still generally regarded as the better options when looking for “sugar free” products or a sugar substitute for your wholesome Halloween baking projects. That’s because these two, in particular, are completely plant-derived, and have little or no effect on blood sugar and insulin.

But also, don’t stress too much. The dangerous effects of sugar depend entirely on the context. Indulging in the occasional treat is totally fine for healthy people! So YOLO, witches. It’s only Halloween once a year: Eat the chocolate bar, you’ll (probably) be fine 🧙🏻‍♀️

October Produce Guide - Seasonal Shopping List

Shop the season for the best tasting, freshest and cheapest fruit and veggies! Without further ado, here’s all the best produce in season - October edition. Can you smell the pumpkin spice?

Apples

‘Tis the season to stock up on apples! They’re pretty perfect on their own, but also amazing in salads (with goat cheese? Yum!), stewed with tons of cinnamon, served over oatmeal… You get it, apples are versatile.

Pears

Nothing beats a perfectly crunchy Asian pear. Good thing they’re in season right now! Pears are delicious and also high in folate, vitamin C, copper, and potassium. It’s a win-win.

Figs

Figs are coming in hot this October. If you see them at your grocery store, buy them! All you really need to enjoy this gorgeous fruit is a drizzle of honey, but they’re equally delicious in salads, on toast, tarts, and in yogurt bowls.

Pumpkin, Kabocha, Butternut Squash, Spaghetti Squash and Delicata Squash

Pumpkin season is in full force! There is a variety of pumpkins and other winter squash to choose from at the moment, and they’re all gorgeous and 🤌🏼

Sweet Potatoes 

Another vegetable that is synonymous with fall, the sweet potato is here! And she’s never been more popular. Full of beta carotene, vitamin C, potassium, and antioxidants, that’s a food trend that is worth the hype, for once.

Root Vegetables

Root vegetables are coming back into season and they taste better than ever! Parsnips, celery roots and beets are just the thing on a crisp fall day.

Greens, greens, greens 

Swiss chard, along with its cousins spinach and kale, love cool weather! Sauté in some olive oil and garlic for just a few minutes and voilà. That’s really all you need…

Mushrooms 

October is a phenomenal month for mushrooms! An unsolicited piece of advice: don’t wash them! Mushrooms will absorb water like a sponge and become slimy. A damp paper towel will do. Unless they’re completely covered in dirt of course, then a quick rinse is ok.

Yogurt is IN!

Please allow us to make a bold (but scientifically supported) claim: yogurt is one of the healthiest foods on the planet!!!

In a recent interview for WBUR, Dariush Mozaffarian, a cardiologist at Tufts Medical Center and a professor of nutrition, said:

So because we care about you and your gut health - and we also want you to eat more delicious, wholesome foods - we’re offering you a copy of our homemade yogurt guide, virtually for free! (We only ask you to pay for shipping)

This must-have yogurt making guide is jam packed with 30+ plus easy to follow recipes!

Ps: If you like the book, please let us know over on Facebook or Instagram! ♥️

Community Shout-outs

The Journey to Perfect Sourdough

One of our lovely community members recently shared that while her first loaf of gluten-free sourdough turned out great, it was just a little too sour for her taste:

YES! There are in fact several ways to adjust your loaf’s sourness:

🍞 Note that the type of flour you use influences the sourness of your bread.

🍞 Understanding the differences in fermentation temperature is probably one of the most important steps in sourdough baking. In general, warmer temperatures encourage lactic acid production, which results in less sour breads. Cooler temperatures, on the other hand, will make the loaf more sour.

🍞 Timing is everything! The longer you allow your dough to rise, the more sour it will be. So if what you want is a milder flavor, you should try reducing the resting time!

Want to learn more?

Get our ultimate guide to gluten free sourdough!

Upgrade Your Plate

An Apple a Day Keeps the Doctor Away - Myth or Fact?

Spoiler alert: you should probably eat more apples

Honeycrisp, Granny Smith, Fuji, Pink Lady… Apple is the queen of Autumn (second only to her majesty, the pumpkin).

“Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” That’s the advice published in Notes and Queries magazine in 1913. And we’ve been repeating it ever since. But is there any truth to it?

The Actual Facts

🍎 Apples are full of important nutrients, including fiber, vitamins, and minerals.

🍎 They are also a fantastic source of antioxidants that help prevent damage to cells and tissues.

🍎 Apples are about 85% water, which makes them a super hydrating snack!

🍎 Pectin in apples acts as a prebiotic, promoting gut health.

The verdict

A study compared the number of doctor’s visits between apple-eaters and non-eaters. At first glance they thought that those who ate at least one apple per day were in fact less likely to need a trip to the doctor’s. They later adjusted the study for socio-demographic and health-related characteristics and concluded that it’s not that eating an apple a day makes your immune system stronger, it’s just that healthy people simply tend to eat more apples 🤷🏽‍♀️

So an apple a day may not keep the doctor away because, frankly, those are impossibly high-stakes for a humble fruit. But hey, it’s a very healthy choice anyway.

Plus, there’s nothing more comforting than a warm bowl of oatmeal with cinnamony stewed apples in the colder months…

Food for Thought

Did you know October is the National Popcorn Poppin’ Month?

Popcorn is a whole grain, has a high fiber content and a low calorie count. So… Best snack ever?

What are your favorite ways to jazz up your 🍿?

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