Thank you!
Your support is sustaining the future of local news in our communities.

A Thanksgiving treat that's good for you, too

The more you learn about nutrition, the more you realize that nature gives interesting little cues to which foods are most desirable. For example, you can actually categorize foods according to their color. The dark green vegetables are a nutrition group (they tend to have calcium and antioxidants and they protect your eyes from macular degeneration; the darkest and most bitter greens are supposed to cleanse your liver).

Another nutrition group: orange/yellow fruits and vegetables, which includes the powerhouse sweet potatoes, apparently one of the world’s most nutritious edibles. All orange/yellow vegetables are good in a variety of ways. They have beta carotene (also known as vitamin A), which is good for your eyes. They have beta-cryptoxanthin, which helps ward off lung cancer (interestingly, vitamin A is also believed to protect your lungs from second-hand smoke). And they have vitamin C, potassium (good for your muscles and helps lower your blood pressure) and lots of dietary fiber as well as folate, which in addition to being essential to pregnant women is also believed to help fight off Alzheimer’s disease. Sweet potatoes have all these nutrients in the greatest abundance.

In last week’s column, we announced that we’re doing nutrition columns that relate to the traditional Thanksgiving dinner. This week, in case you hadn’t guessed, the focus is on sweet potatoes and winter squash.

Every family seems to have its own traditions for preparing sweet potatoes (not to be confused with yams, which are a cousin of the darker orange sweet potato). And most of those traditions seem to include a lot of butter and sugar (sometimes in the form of my favorite holiday food: mini marshmallows).

It’s never a good idea to tinker with family traditions, so we are not going to be so bold as to suggest you do something experimental or odd with the sweet potatoes at your Thanksgiving table.

However, most families like mashed potatoes and most families like sweet potatoes. I’ve never heard anyone complain yet about being served a luscious scoop of rich, creamy mashed sweets. Of course you can top them with whatever you like: marshmallows, brown sugar, toasted bread crumbs. And of course you should feel free to mix in some hot spices or a can of evaporated condensed milk.

But if you want to be helpful to your digestion and to your guests’ waistlines, you can just as easily enrich the flavor and improve the texture of your mashed sweets by mixing them with some other roasted winter squash, such as butternut squash, kabocha or pumpkin.

I’ve found that the best way to cook any of these orange/yellow winter squashes is to preheat the oven to 400 and roast them whole for as little time as possible. If they’re pretty fresh and ripe, they should cook in about 30 minutes (you should be able to easily pierce the skin with a fork).

Some people like to scoop out the seeds from their winter squash before roasting. I’m lazy and prefer to scoop the seeds out after the squash is done. It’s messier but easier; and that way, if it’s a very thick-skinned squash, you don’t have to cut it open before putting it in the oven.

There’s no particular science to mixing and mashing your squash. I find that you want to mainly use one of the starchier ones, such as sweet potatoes or butternut squash, and add in just a little bit of soupier squash such as pumpkin. There are many low-calorie, low-fat ways to enrich the flavor. A shake of paprika and another shake of nutmeg is good. A little bit of orange juice or lemon juice is good. You can also mash in some ripe pears.

Feel free to also serve white or yukon gold potatoes in a mash. But  keep in mind that this yellow/orange squash is not only vastly more nutritious and tasty; it’s also a much less fussy mash and will never coagulate into a gluey mess in the crucial minutes before your guests sit down to dine.

Latest News

Brass band concert draws audience to Hunt Library lawn

The Berkshire Resilience Brass Band brought lively brass and jazz-inspired music to the lawn at the David M. Hunt Library on Friday evening, July 24.

Patrick L. Sullivan

FALLS VILLAGE — The Berkshire Resilience Brass Band brought lively brass and jazz-inspired music to the lawn at the David M. Hunt Library on Friday evening, July 24, drawing about 30 people at the start of the outdoor concert and more as the evening progressed.

Led by trumpeter Shamu Sadeh, the band’s lineup shifts from performance to performance. Friday’s group included Charlie Kiel on trombonium, Sam Earnshaw on percussion, Eric Loffswold on baritone saxophone, Dathalinn O’Dea on alto saxophone, David Rogers on tenor saxophone, and Peter Peirce on trombone.

Keep ReadingShow less
Baseball, wine and jazz at Millbrook Winery

Bernie Williams and his Band of Friends at Millbrook Winery in 2025.

Provided

Throughout the history of Major League Baseball, precious few greats have been considered five-tool players. New York Yankee Bernie Williams was one of them.

To be considered a five tool player, one must show exceptional proficiency in five categories: hitting for average, hitting for power, running bases, fielding and arm strength. But there’s another tool Williams possesses that didn’t make it to the back of his baseball card: his mastery of jazz guitar.

Keep ReadingShow less
Lucky Orphans offers sanctuary for horses and healing for people

Deanna Hearn opened Lucky Orphans in 2003.

Provided
If horses could speak, Hearn believes they would offer just one piece of advice: “They’d tell us to slow down.”

From feeding retired racehorses before sunrise to guiding veterans, grieving parents and troubled teenagers through equine-assisted therapy sessions, Deanna Hearn rarely has a quiet day. As founder of Lucky Orphans Horse Rescue in Dover Plains, she oversees the care of more than 40 sanctuary horses while leading a nonprofit whose mission extends far beyond animal rescue.

What began as a childhood love of horses has evolved into a place where healing runs in both directions — for horses and for people. By the time you leave Lucky Orphans, it becomes clear that this place isn’t really about horses. The horses are simply how it begins. For Hearn, every rescued horse represents something much larger: hope, resilience, healing and second chances. The organization’s mission, she says, is simple: “People helping horses heal people.”

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

Weekend in Norfolk returns for four days of art, music and community

A brass quintet at the Yale Music Shed at Weekend in Norfolk 2025.

Jennifer Almquist

Norfolk bursts with activity in midsummer with Weekend in Norfolk (WIN). An all-volunteer committee transforms the town with free public events for all ages. WIN 2026 begins Thursday, July 30, and runs through Sunday, Aug. 2.

Norfolk sculptor Jon Riedeman, the new head of Norfolk Artists and Friends (NAF), organized the group’s 19th annual art exhibition, featuring paintings, sculpture, photography and jewelry by area artists in the Art Barn on the grounds of the Norfolk Chamber Music Festival. Riedeman expanded the show this year by inviting artists from New Marlborough, Massachusetts, to participate. The exhibit opens with a reception Thursday, July 30, from 5 to 7 p.m.

Keep ReadingShow less
Abbey’s open-air theater returns with “Babette’s Feast”
Jen Gleason, director of “Babette’s Feast,” poses before a natural setting on the stage of The Gary-The Olivia Theater in Bethlehem.
Jack Sheedy

Jen Gleason stood on the stage of The Gary-The Olivia Theater and gestured toward the upstage wall—which wasn’t there. Like the so-called fourth wall separating audience from actors, all walls in this theater are invisible.

“That’s just God’s creation,” Gleason said, pointing to woods and rocks and grass and sky where you might expect a brick wall. “You cannot copy that. That’s the best backdrop you could possibly have.”

Keep ReadingShow less
Laurie Anderson brings four days of music, art and conversation to Tanglewood

Multimedia pioneer Laurie Anderson makes Tanglewood debut with a weekend of performances.

Ebru Yildiz

Musician, composer, performing artist and multimedia pioneer Laurie Anderson is one of the most influential and controversial figures in American contemporary and avant-garde arts. Her ambitious multimedia projects, encompassing music, film, visual projections, dance, and the spoken and written word, have enjoyed great public visibility, and Anderson has been recognized with many honors, including a Grammy Lifetime Achievement Award, as well as the Gold Medal for Music from the American Academy of Arts and Letters and this year’s Kyoto Prize for Arts and Philosophy in the field of music.

Anderson will make her Tanglewood debut in a series of special events and performances Aug. 13-16, along with longtime collaborators and special guests, giving audiences an opportunity to experience her groundbreaking and challenging work, which has been received with both acclaim and confusion for its wit, innovation and interdisciplinary scope.

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.