- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Oct. 24, 2012
Pumpkins are good for more than carving
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
When you think about pumpkins, you probably think Halloween jack-o'-lanterns and pumpkin pie. But there are other ways to use pumpkins. They can grace doorsteps or be part of a centerpiece on your Thanksgiving table.
Pumpkins are so much more than decorations, though. They're packed with antioxidants and nutrients. The pulp is an abundant source of vitamin A and the seeds full of zinc.
You can eat any pumpkin, but the smaller pumpkins — often referred to as pie or sugar pumpkins — are sweeter. Wash and then cut pumpkin in half. Remove and reserve the seeds. At this point, you can microwave or bake the pumpkin halves to make it easier to remove the skin and cut up the flesh. Then try these creative ways to enjoy pumpkin:
- Roast with other squash or root vegetables
- Dice and add to soups or stews
- Roast and puree to use in lasagna or as ravioli filling
- Toast the seeds and eat as a snack or use as toppings for soups and salads
Where will your pumpkin be this autumn? On the table as a centerpiece or taking center stage on your dinner menu? Please share your best pumpkin recipes to inspire others.
To your health,
Katherine
4 comments posted
January 13, 2013 5:40 p.m.
Forever Butternut Squash soup 1/2 butternut squash, vegetables of your choice, - I use for example 2 carrots and 1 potato grated, - 1 celery stick grated, one large onion chopped, basil, salt, 2 spoons of oil. Boil in water - I cook it in a slow cooker- until the carrot gratings are of the consistency you like, - carrots will take the longest to boil. Mix it with a blender. You can use frozen veggies of any kind you like since there is no fixed choice except for the onion. You could even add a grated apple. Eat warm, -- plain or with a dash of milk, yogurt, or cream. Filo Pastry Pumpkin pie 1 butternut Squash Peel the squash and cut it in even slices -- of about 3 inches. Place in a frying pan with a cup of water and set heat to medium. Cover with a lid. Let it soften for about 10 minutes. If the temperature is too high and you see it will caramelize the pumpkin, turn the heat down -- one or two levels. Blend it with the blender. Place the filo pastries one by one, grease them well. Fill with the puree you prepared from the squash sugar to taste (maybe 1/2 cup) a spoonful of flour and vanilla. Place in an oven preheated at 350 at degrees Fahrenheit. Bake for 20 minutes. with a strainer cover evenly with sifted sugar. Serve either warm or cold with whipped cream. Makes a great breakfast.
- Mr.Lang
November 19, 2012 8:38 a.m.
I froze two huge pumpkins this fall. I have made soup and am trying to make a gluten, egg,dairy free pumpkin muffin. If anyone has recipes that actually work please post. Thanks.
- susan
November 7, 2012 9:22 a.m.
Butternut Squash Soup 1 butternut squash, 1 red pepper, 1 large onion, 1 chicken bouillon cube, Directions: Cut butternut squash in half, take out seeds and strings in centre. Cut in cubes (do not have to remove skin). Cut red pepper in half, take out seeds, then cut pepper into pieces. Roughly cut up onion. Put all into large pot with bouillon cube. Add just enough water to cover. Cover, bring to a boil then let simmer 10 to 15 minutes or until vegetables are tender. Using hand blender, puree vegetables to make a smooth soup. Serve with cream and grated cheese, salt & pepper to taste. Delicious and warms you from the inside out!
- cindy, france
November 5, 2012 4:01 p.m.
For a delicious, healthy, guilt-free desert I add about 1/4 cup of canned pumpkin to a sugar-free vanilla pudding cup (I use Jello brand) and stir in pumpkin pie spice to taste. To make it a little more special, you can sprinkle a few graham cracker or vanilla wafer crumbs on top.
- Janet
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