Real. Fresh. Whole.

November is here and that means it’s time to think turkey. If Thanksgiving means serving up classic dishes, a traditional menu is probably what you’re after. Most folks aren’t counting calories on Turkey Day, but if you’re the chef, you can still serve guests the same seasonal flavors in lighter, more gourmet package. Your family might swear that green bean casserole is a must, but throw in some variety. This spread would feed a family of six to eight (with leftovers!).

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Fall is my favorite food time of the year. I absolutely love the warm, comforting flavors of winter squash and root vegetables. Butternut squash is often on our dinner table because its mild sweetness and creamy texture work well with many dishes. 

This cassoulet, based off a traditional sausage-and-bean stew from France, features my beloved butternut squash. The squash provides loads of nutrients: beta-carotene, vitamin A, vitamin C, potassium and fiber to name a few. Along with the beans, the chicken sausage packs a protein (and flavor) punch without going overboard on fat.

This one’s not for a speedy weeknight meal, but you can get it on the table in an hour or so.

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Make the roasted sweet potatoes the night before and store in the refrigerator for a super-easy prepartino of a nutritious, seasonal lunch.

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We celebrated lots of holidays this week — Halloween, National Oatmeal Day (Thursday) and National Chocolate Day (Wednesday). As always, you, our readers, had great ideas for all of them — from cooking with pumpkin to overnight oats. Here are our faves from the week.

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In this week’s nutrition news: Milk delivery services are back in vogue, last-minute tips for a safer Halloween and how a healthier home can help you lose weight.

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Diners are a fave for weekend brunch or a late-night meal. The wide variety of foods means there is something there for everyone, but the options usually aren’t the healthiest. There’s no need to just settle for a plain salad or cottage cheese, however.

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When you’re pregnant, it’s important to take care of your body — that means getting exercise as well as following a healthy diet. So get out those comfortable workout clothes (this isn’t the time for skin-tight spandex), lace up a pair of supportive sneakers and get moving.

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Between post-season baseball, high school and college sports, pro football and the beginning of hockey season, you’ve got plenty of chances to root for your favorite teams. Sports events are synonymous with greasy food and alcohol, but tailgating doesn’t have to be a calorie disaster.

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When carving up your jack o’ lantern, don’t ditch the seeds along with the rest of your pumpkin’s innards. Cook them up for a tasty snack or the perfect addition to tonight’s dinner.

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Have you made a trip to the local pumpkin patch and started carving your jack o’ lantern yet? If the answer is no, what are you waiting for? It’s pumpkin season!

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