Slow cookers are the best investment for slow-cooking stews and soups on a cool fall day. A little planning ahead will free up hours during the day for other projects.

Butternut squash and zucchini are still hearty and make great starters for casseroles. Add some of your favorite vegetables and lots of spices and herbs and prepare for a feast.

Caution: remember to cut the vegetables into small pieces for the slow cooker. This stew is a good staple for those who limit their use of potatoes and pasta; full of nutrition and great taste and substantial enough for any appetite.

Mediterranean stew

2 cups sliced ​​zucchini

1 can of chickpeas, drain and rinse

1 acorn squash or medium squash, cubed

1 package frozen okra chunks

2 cups eggplant, unpeeled and cubed

1 cup chopped onion

1 large carrot, thinly sliced

1 large tomato, chopped

Combine the following and mix with the above ingredients in the slow cooker.

½ cup of grapes

1 minced garlic clove

¼ teaspoon each: red bell pepper, ground cinnamon, paprika

½ teaspoon each: turmeric, cumin

8 ounces of tomato sauce

½ cup water or low sodium broth

Cover and cook 8 to 10 hours in a slow cooker on low. The vegetables should be tender but not too soft. This stew is very tasty; good alone with crackers or cornbread. It’s especially good when spooned over steaming rice or couscous.

When trying to maintain a healthy lifestyle, it is important to limit sodium and fat intake. Soups and stews, when properly prepared, will do just that without compromising flavor. Learn about natural fruit and vegetable juices to use in the kitchen instead of throwing them away. A slow cooker adds moisture, which helps reduce the need for added fats. This way of cooking also enhances the natural flavor of food by cooking it slowly.

Economically, it’s good to find uses for seasonal foods. For years I refused some pumpkins and other foods. I now realize how nutritious many of them are and how tasty they are when properly prepared. It has become a joke in our house to see what mom has “dragged to feed us”.

I hope you’ll join me in experimenting with new foods and combinations that work for your family and your dependents.