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.
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:
Beef & Butternut Squash Stew
Heat the olive oil in a Dutch oven over medium heat.
Add onion, garlic, rosemary and thyme; sauté until fragrant, about 5 minutes.
Sprinkle beef with salt and pepper.
Raise heat to medium-high and add beef; brown on all sides.
Add beef broth and whisk up all of the browned bits from the bottom of the pan.
Add butternut squash and stir to combine well.
Bring mixture to a boil then reduce heat, cover and simmer for 1 hour until beef is cooked and fork-tender.
In life, it’s the little things that count. Not the great big momentous occasions, but the daily moments that all strung together, make up your own personal circle of life. We cannot measure the quality of our lives by the big events like birthday celebrations, weddings, baptisms and graduations. It’s the day-to-day stuff that makes up your life.
This is also true with eating. It’s not just the big meal occasions—dinner out, Thanksgiving, birthday cake and such. Becoming a healthy eater has everything to do with daily decision making over what will go in your mouth, rather than worrying about a special occasion (I say, splurge and enjoy it! The next day, do penance and throw in a little extra exercise and pare a few calories off your daily intake for the next few days.)
But it’s those daily decisions that count; to choose not to drive thru and wait an extra 15 minutes to get home to real food. It’s choosing fruit over donuts; water over soda and not to have that bowl of ice cream watching TV. Those are the little decisions that matter much more so than eating an extra piece of pie at Thanksgiving. Yeah, overindulging is hard on your body and we talk about being “Thanksgiving full” as the ultimate test of fullness, but the daily awareness of what you put in your body is what the definitive cause and effect of how your body looks, feels and operates.
Sometimes it’s easy (like the above example of fruit over donuts). Other times, it’s harder to know what to do. Here are some easy swaps to help you to save calories, your health and your sanity, too, so you know that what you’re doing will make a difference!
Instead of a blueberry muffin (which, let’s be honest, is really a cupcake with blueberries in it!) have a cup of Greek yogurt with 1/2 a cup of blueberries stirred in. Save yourself 249 calories (and some considerable carbs!).
Instead of a 2 slices of whole wheat bread, have 1 Orowheat Sandwich Round (whole wheat also), saving yourself 140 calories!
Instead of 1 cup of white rice, have 1/2 cup of brown rice mixed with chopped steamed broccoli. You’ve just saved yourself nearly 100 calories (and ratcheted up the fiber count, too!).
Instead of a pork chop, go for an equal serving of pork tenderloin and save yourself 50 calories (plus a lot of fat grams!).
It’s not that difficult to make a big difference a little bit at a time. Awareness counts as much as calories do. Keep that in mind as you hit the grocery store this week!
Our Dinner Answers menu planner allows you to completely personalize your grocery list and do your grocery shopping from your PHONE! Check it out!
There is a true intimidation factor in cooking for some people—I get the emails from them so I know this is true. For me, having grown up in a home with parents who cooked, rarely eating out, I learned how to navigate my way in a kitchen early on.
It was (being honest here) a bit of surprise when I first started my website back in 2001 to learn that not everyone knew how to chop an onion. The cooking terms that I learned before I got my first Girl Scout badge (The Cooking badge naturally—I’ve got it taped to my bookcase, LOL!), have fallen by the wayside. Terms like dice, mince and julienne have turned into much simpler terms like chop, chop fine and chop into matchstick-sized pieces. But who cares, right? The deal is to get the cooking DONE, not worry about semantics.
Check out this testimonial we received from Heather:
Okay, I finally decided to try your system.
Well, first I get the menu – looks good, but I’m worried, because spaghetti and sauce is about the most I do. Then I see the grocery list – there are things on there that I’ve never ever bought before!
I go to the grocery store with your list in hand. For a family of 6 my average grocery bill was always over $120/week. With Leanne’s list – I spent $67.52.
Now, I decide to prepare the meal. First thing that I discover, a fancy sounding name doesn’t mean hours of cooking. Second thing, it really only takes about 1/2 hour to cook the whole thing! Finally, I find out that my kids eat things that don’t include mounds of sugar.
Thank you for helping me save money and my family’s health!!
Me again—the trick is, as Heather wrote, was not to be intimidated! She took a tool (the menu) and dove in and did the work. She discovered that doing so saved her a ton of money, her sanity, and made her feel like a hero in her own home! Isn’t that what we all want?
Don’t be intimidated by cooking! I’ve said in a million times, this is not brain surgery and it is something everyone can do, I promise! If you need help, I’ve got it for you in every way imaginable from free daily newsletters, to recipes and tips, grocery lists, freezer cooking, you name it. Don’t lose hope and think you can’t do this thing called cooking. YES, you can!!
Ready to try Dinner Answers like Heather did? We’ve got it right here for you.
I get asked all the time for ways to make dinner faster. I get that; we’re a microwave society. We want it quick, dirty and hassle-free. This is why convenience foods are so popular (and expensive and 99% of the time, full of chemicals and lacking nutrients).
Here are a couple of things that I do that helps me get dinner done quickly and efficiently:
1) Shear Strength. I use my kitchen shears as much as I use my knives. From snipping fresh herbs, to opening bags of frozen berries, to cutting up chicken, I have two pairs and one in always in the dishwasher!
2) Foiled Again. To prevent my celery from going limp and nasty (and listen, having to run out to the store to buy fresh celery in the middle of cooking is total buzz kill) I wrap it foil. It stays fresh for weeks this way!
3) Garlic Getaway. I use these little garlic ice cubes (Dorot is the brand) that I buy from Trader Joe’s to shortcut the fresh garlic pressing stuff. The garlic is better (in my opinion) than that of the jarred variety and it’s so easy and convenient, love them!
4) Spin on Spinach. I buy triple washed tubs of organic spinach at the warehouse store. I saute it for a side dish, add it to salads, make it the salad, stir it into soups, eggs and quiches. It’s amazing and versatile and cuts my prep work way down.
5) More Spin. I use a salad spinner for my lettuce to get it nice and dry. Wash it, throw it in the spinner, take it for a quick spin and voila, lettuce that’s washed, dried and ready to go for your salad!
These are just a few of my shortcuts. What about you? Do you have some tried and true ones you’d like to share?
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!
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.
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
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!