Butternut Squash

Butternut Squash

It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a trick, a tip and you’ll get a great recipe to try it out with. Neat, huh?

Today’s focus is on: BUTTERNUT SQUASH

As the weather gets cooler, my mind goes to squash. That didn’t come out quite right, but you know what I mean!

Butternut squash is one of my favorite winter squashes. It has a gorgeous orange color that tell us it is jam packed with carotenoids which protect us against heart disease, breast cancer and macular degeneration.

In addition to carotenoids, butternut squash is full of fiber, potassium, Vitamin B6, Vitamin C and folate. There’s enough Vitamin C in a cup of butternut squash to give you half of your recommended daily dose of this powerful nutrient!

Not only is butternut squash nutritious, but it’s also very tasty. It can be roasted and served as a side dish or in a salad, it can be steamed and pureed into a soup, or it can be served mashed in place of starchy (boring) white potatoes.

Now, for your Trick!

You can store butternut squash for up to three months in a cool, dry place. But if you’ve cut into it, you only want to keep that guy around in the fridge for a week, max.

Your Tip:

Peeling butternut squash can be a painful process. To make the job easier on yourself, slice the squash lengthwise and remove the seeds (save those for roasting later!). Put each half of the squash—cut side down—on a parchment lined cookie sheet and let it roast at 375 degrees for an hour. You’ll be able to scoop it right out of its skin.

And your Recipe:

Print Recipe
Beef & Butternut Squash Stew
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. Heat the olive oil in a Dutch oven over medium heat.
  2. Add onion, garlic, rosemary and thyme; sauté until fragrant, about 5 minutes.
  3. Sprinkle beef with salt and pepper.
  4. Raise heat to medium-high and add beef; brown on all sides.
  5. Add beef broth and whisk up all of the browned bits from the bottom of the pan.
  6. Add butternut squash and stir to combine well.
  7. Bring mixture to a boil then reduce heat, cover and simmer for 1 hour until beef is cooked and fork-tender.

 

Never Let Your Kids Do These 3 Things in the Kitchen

Never Let Your Kids Do These 3 Things in the Kitchen

One of my favorite pastimes is cooking with my children. Do you have kids? If you do, I want to heavily recommend that you teach them the joys of the kitchen while they’re still young and look up at you like a superhero that has all the answers. Teaching your children how to cook is more than a rite of passage; it’s just plain fun. To me, the kitchen is like a magical land that can create a special type of community and intimacy with the simple act of making a meal.

There are some little things you should look out for when you start to integrate your children into the cooking world: the basic do’s and don’ts.

DO assign simple tasks. When starting out, show them how to wash veggies, how to stir sauces to not let the sides burn, how to scramble eggs, etc.

DON’T let your child use a knife and cutting board without supervision and being taught proper technique.

DO give them a bit more responsibility as they show they understand. Show them basic vegetable cutting, but once you pass that knife from your hand to theirs, watch them like a hawk. (younger ones can use pumpkin carving knives safely, so save yours!)

DON’T let your child remove anything from the oven. But explain how it’s done as you do it; this way, when it’s time, they’ll be ready.

DO explain how when you’re using a pot or pan that you need to turn the handle to the side so it’s not sticking out so no one can run into it or accidentally knock it over.

DON’T allow them to handle meat until they’ve had a couple seasoned years under your training, but explain the safety issues and demonstrate thorough hand washing after you touch it.

ALWAYS let them sneak tastes of their labor in the kitchen. One of my favorite things about cooking is that I get to taste along the way, and I can guarantee that it’ll be a favorite among your children as well.

Well folks, there you have it! Show your children what a kitchen is and how to use it. My daughter is a college graduate now and she tells me all the time how surprised she is that hardly anyone her age knows how to cook. Regardless, your children are going to love learning this new skill! For them, it’s like finally getting to know the secret behind a magic trick. Have FUN!!

What veggie can I not get enough of right now?

What veggie can I not get enough of right now?

By: Leanne Ely

 

It’s time for Tricks, Tips and a Recipe! And in honor of this most ultimate summer squash, today we’re giving it the attention it deserves. Sound good?

Zucchinis are packed with beta-carotene, potassium and B vitamins. They also provide fiber and a bit of Vitamin C, but a large zucchini contains only 16 calories!

While zucchini can be used in muffin and loaf recipes, I prefer to eat it in its pure form, simply stir fried as a simple side dish. Oh you know what else is good? Grated zucchini sautéed in olive oil and a bit of garlic with salt and pepper. Absolutely delicious and almost rice-like in texture.

This is one versatile and delicious veggie!

zucchini

Now, it’s time for your Trick:

If you don’t know what to do with all that zucchini in your garden, grate it up and put it in the freezer, sealed individually in one-cup servings.

Your Tip:

Select small to medium sized zucchini if you’re eating them for flavor. The bigger guys start to lose their taste after awhile. They’re okay for purposes like zucchini bread, but they won’t do much for you in a stir fry.

And your Recipe from our new 21 Day Knock Out!

Fried Egg and Veggie Skillet
Serves 4

INGREDIENTS:
2 tablespoons coconut oil, divided
1 medium onion, diced
1 large red bell pepper, stemmed, seeded and diced
1 pound zucchini, quartered and thinly sliced
Sea salt and freshly ground black pepper to taste
1 teaspoon fresh chopped thyme
4 large eggs

COOKING INSTRUCTIONS: In a very large skillet over medium high heat, melt half the coconut oil. Add onion, pepper, and zucchini and sauté for 5 to 8 minutes, until tender.

Season with sea salt and freshly ground black pepper to taste. Stir in thyme.

Move the veggies to the outer edges of the skillet and lower the heat to medium. Add the remaining coconut oil. Crack eggs into the center and fry for 1 to 2 minutes. Flip eggs over and fry for an additional 1 to 2 minutes, or until eggs reach desired doneness.

Carefully scoop vegetables out and top with eggs. Season eggs with sea salt and freshly ground black pepper. Serve immediately.

If you want more tasty recipes to help you stay on track and get ready for summer, join me on our new 21 Day Knock Out here!

Top Tips for Grilled Veggies and Fruits

Top Tips for Grilled Veggies and Fruits

By: Leanne Ely

 

I shared some tips with you a couple weeks ago about grilling meats but there’s more to summer barbecue season than burgers and steaks!
grilling asparagus
Why turn on the stove to cook your veggies when you have a perfectly good hot grill already prepped? Never mind the fact that grilled veggies and fruits taste like something out of Heaven — if you know how to cook them properly!

Here are some of my best produce grilling tips:

Don’t use your veggie peeler. Don’t peel your vegetables before you grill them. Another reason why you need to buy organic produce! You’ll lose the nutrients and much of the flavor if you peel your veggies before they hit the grill. You’ll also get a smokier flavor if you leave the peels on. Remember the clean fifteen list and the dirty dozen when you’re trying to decide where to invest in organic produce.

Precook. Some hardier veggies need a bit of precooking to shorten the time they must spend on the grill. These types of vegetables would include: asparagus, broccoli, beets, artichokes, parsnips, carrots, winter squash and potatoes. Steam them or blanch them until they are only slightly tender, then pat them dry and cook them on the grill. That extra step will make sure the outside and inside of those sturdy veggies are cooked evenly. Vegetables like peppers, onions, eggplant, fennel, tomatoes and summer squash can be grilled raw.

Oil them. Rub a tiny little bit of olive oil (not extra virgin) or coconut oil on your veggies before you grill them. This will help prevent them from sticking to the grill, and it will also help keep them from drying out. Just a little bit because if there’s oil dripping from the food, you’ll experience flare ups.

Soak your fruits. Before grilling fruits, try drizzling them with honey or maple syrup, or soaking them in liquor. Talk about a flavor burst! Especially if you’ll be serving grilled pineapple or pears for dessert. Yes you can grill pears! You can also grill apples, watermelon and peaches. Reach for fruit that is firm and just barely ripe for your best options in fruit grilling.

Indirect heat. When grilling fruits and veggies, you want moderately hot coals or indirect heat. You may need to move them around throughout the cooking process to make sure they cook evenly.

Stick it to them. Skewers are great tools for grilling veggies. It’s tempting to make beautiful kabobs out of meat and veggies but if you want to ensure even cooking, skewer all the same type of veggie per skewer. Cherry tomatoes, mushrooms, chunks of onion and pineapple are all wonderful cooked on skewers.

Use packets. Some veggies don’t lend themselves well to skewers or grill baskets. Peas, beans, sliced peppers, etc. For these lovely foods, try making a packet out of tin foil and cook them that way. This is also a good way to cook potatoes, or to cook other veggies with a sauce or topping of some sort.

There you have it.

Have I missed anything? Do you have anything to add?

Perpetual Salad! (love this idea!)

Perpetual Salad! (love this idea!)

By: Leanne Ely

 

I don’t know about you, but I have a really hard time buying produce that I can easily grow myself. At my house, we eat a lot of salad. As many of you know, I serve a large green salad with almost every meal that goes on the table. All of those heads of lettuce can add up!

So, I recently started looking into some ways to grow my own lettuce indoors and I thought I would share what I’m learning with y’all.

All you need is:

• A large round pot, about 6 inches deep (or a container of some sort with roughly the same depth)
• Organic potting soil (look for the kind with perlite in it—thats those little round white balls)
• Mesclun mix seeds (or whatever lettuce you like best)
• Water
• A sunny window

You’ll need a window that gets at least 6 hours of sunlight per day. If your lettuce doesn’t get enough sun, it will get tall and spindly and that isn’t what you want.

perpetualgreens1-3

To grow your lettuce:

1. Fill your container to the halfway mark with soil. You can sprinkle some fertilizer on there if you want to. Moisten the soil and sprinkle a couple pinches of seeds on top. Sprinkle a little more soil over the seeds and spritz the surface with more water.

2. Water daily and keep the pot in the sun or under a grow light. The seeds should sprout up in about seven days and your first harvest should be ready in about a month.

To harvest your lettuce:

After you cut your lettuce the first time (leave the growing crowns alone!), you’ll only have to wait another two weeks for a fresh crop.

And it’s pretty much just that easy!

Fresh lettuce greens are just the best, aren’t they?

PS – The 21 Day Knock Out starts TODAY!!! I’ll sneak you in, but you gotta come right now!!