You can tell by the bright yellow or orange flesh of winter squash (well, depending on the variety), that this fall harvest fruit is good for you. (Yes, squash is a fruit!) Winter squash, like acorn and butternut, are the more substantial varieties. And I’m sure you already knew it, but zucchini is considered a summer squash.
If you’re looking for some ideas about how to get more of this delicious fruit that’s easy to find, easy to cook and easy on the budget, I happen to have some fab suggestions for you. 😉
The following are five ways you can prepare squash to enjoy with your dinner this evening:
Roasted with root vegetables. If you’re roasting beets, parsnips or carrots, toss in some squash. You can also make it even easier and simply slice your squash in half, remove the seeds (save them to roast later), and roast in its skin at 375 for about 30–40 minutes, depending on the squash and its size. When dinner’s ready, scoop out the flesh of the squash and enjoy with some butter.
Mashed or puréed. You can steam your squash and mash it, just like you would with potatoes. I personally don’t care for this method as it’s not nearly as flavorful as roasting, but it’s a good way to bulk up a serving of mashed vegetables. Puréed squash also looks very pretty on a plate.
Souped up. Make a simple soup from your squash, and serve it as an appetizer. Or, bulk it up with more veggies and serve it as a main course.
Stuffed. You can stuff and roast just about any squash you would like. Imagine a beautiful spaghetti squash, sliced in half and stuffed with tomato sauce and meatballs. Or an acorn squash sliced and stuffed with sausage and apples. Use your imagination (and Google—you can find endless ideas for roasting squash.)
As noodles. You may already know that you can roast a spaghetti squash and scoop out its noodly flesh to eat as you would any traditional noodle. But if you have a vegetable spiralizer, you can also make noodles out of other types of squash like acorn or butternut, and gently steam them to serve for dinner. (You can find veggie spiralizers on Amazon.) The accord squash “noodles” are wonderful!
I hope I’ve inspired you to add squash to your menu this evening. 🙂
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.
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!
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!
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?
By: Leanne Ely
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a tip, a trick and you’ll get a great recipe to try it out with. Neat, huh?
Today’s focus is on: MUSTARD
It’s been mentioned in Sanskrit writings from 5000 years ago and in The New Testament. It was used as a food source and medicinally in ancient Greece and in ancient Rome.
It’s available ground and whole. Oh, and also as a condiment.
We’re talking about mustard! The Romans are believed to have been the first to make a paste from ground mustard seeds and the hotdog hasn’t been the same since 🙂
Mustard seeds come from the mustard plant—a cruciferous veggie related to Brussels sprouts and cabbage—so you know that means mustard seeds are very good for us.
These little seeds contain omega-3 fatty acids and a slew of minerals including phosphorous, copper, manganese, vitamin B1 and magnesium. Mustard seeds have an anti-inflammatory effect in the body and they contain compounds believed to help protect against gastrointestinal cancer.
Now for your Trick:
Make your own mustard by soaking mustard seeds in organic vinegar or wine. After they’ve soaked for a day or two, grind them into a paste with any herbs and spices you might like to make your very own homemade mustard. (Try pepper, garlic and turmeric!)
Mixing dry mustard with water gives this mild powder a bit of a kick. When you mix dry mustard with water, it causes an enzymatic process that punches up the heat. This also essentially makes a homemade hotdog mustard!
And your Recipe from our new 21 Day Knock Out:
BLT Skillet Stir Fry
8 slices bacon, chopped
½ cup chopped red onion
2 cups halved cherry tomatoes
1/4 cup chopped fresh basil
2 large ripe avocados, peeled, seeded and diced
4 small heads bibb lettuce, chopped
2 medium cucumbers chopped
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons mustard
1 large lemon, juiced
Sea salt and freshly ground black pepper to taste
COOKING INSTRUCTIONS: In a large skillet over medium heat, add the bacon and onion and stir.
Cook for 5 minutes, until bacon is almost cooked through. Using a slotted spoon, transfer bacon onto a paper towel lined plate. Discard the bacon fat from the skillet. Transfer bacon mixture back
into the skillet and add the tomatoes and basil. Cook mixture for 5 more minutes, until bacon is very crisp and vegetables are tender.
In a large bowl, add the avocado, lettuce and cucumbers. Spoon the bacon mixture over the top.
To a small bowl, add next 4 ingredients (olive oil through lemon juice). Season with sea salt and freshly ground black pepper to taste. Whisk together dressing.
Spoon the dressing over the bacon mixture and gently toss. Serve warm.
If you want more tasty recipes to help you stay on track, join me on our new 21 Day Knock Out only through Take Back Your Body!