Butternut Squash

BUTTERNUT SQUASH

Butternut squash, another fall favorite, is very versatile, healthy and hearty in a variety of dishes.  It’s natural rich buttery qualities help to give you a feeling of satisfaction without all the fat and calories. 

Butternut squash is in the gourd family (along with pumpkins, melons and cucumbers) and is actually considered a fruit because of its seeds.  It’s very high in dietary fiber, potassium, antioxidants, and very low in fat, which promotes heart and bone health.  The bright orange color of the squash indicates that it is high on carotenoids as well as vitamin C.  Just one cup provides you with half of your daily serving of vitamin C!  I have provided some hearty fall recipes below that will provide comfort and satisfaction as fall comes to and end and winter begins, enjoy!

Whole Wheat Butternut Squash Pasta with a Sage infused Brown Butter Cream Sauce

 

2 cups whole wheat flour

2 eggs

½ tsp salt

½ cup butternut squash (pureed in a blender with water until smooth)

1 tbs olive oil

2 tbs chopped fresh parsley

2 tbs unsalted butter

12 sage leaves

½ cup heavy cream

¼ tsp cinnamon

1 tsp cider vinegar

Salt to Taste

For the Pasta:

-       - combine flour, eggs, salt, butternut squash puree, oil and parsley until fully incorporated

-       - chill dough for 30 minutes

-       - on a floured surface roll out dough as thin as you can ( I did 3 separate pieces)

-       - fold sheet in 3’s and cut into linguine

-       - drop pasta into boiling, salted water for 2-3 minutes, strain into a colander

For the sauce

-       - melt/brown the butter and sage in a small saucepot

-       - once butter is brown remove sage leaves, add cream, cinnamon vinegar and salt, reduce until it coats the back of a spoon

     - Serve over pasta.

Since the sauce is very rich and heavy, you don’t need a lot, maybe 2 tablespoons per portion.  Even though it is a cream sauce using just a little bit won’t add unnecessary calories to your diet, but provide a ton of flavor and satisfaction, a perfect comfort food!

Butternut Squash and Sweet Potato Breakfast Hash

1 tbs olive oil

1 sweet potato, small cubes

1 parsnip, small cubes

½ butternut squash, small cubes

1 small clove garlic

¼ cup red bell pepper, small dice

1/8 cup jalepeno, small dice

¼ cup white onion, small dice

¼ cup garbonzo beans

 juice of ½ lemon

juice of 1 lime

1 tsp coriander

½ tsp cumin

¼ tsp red pepper flakes

Salt and Pepper to taste

1 egg

- Saute sweet potato, parsnip, butternut squash and garlic in olive oil in large sauté pan for 15 minutes

- Add red pepper, onion, garbonzo beans and jalepeno, lemon and lime juice and spices sauté until everything is tender (another 15 minutes or so) 

- In the mean time heat a pan for the egg and fry in a non-stick sckillet to your liking.  serve over hash and garnish with fresh parsley

Butternut Squash Risotto

3 tbs olive oil

3 green onions

1 large clove garlic

½ cup shitake mushrooms

1 cup brown rice

½ cup butternut squash puree

8 cups vegetable stock (see recipe below)

1.5 tsp salt

Pepper to taste

1/8 cup Parmesan cheese

1 tsp lemon juice

dash of cinamon

- sauté garlic, onions and mushrooms in 2 tbs of oil for 5 minutes, set aside

- heat rice in 1 tbs oil over medium-low heat for 3-4 minutes or until aromatic

- add 1 cup vegetable stock until absorbed, stirring constantly, add another ½ cup until absorbed, repeat until rice is tender, between 45 and 60 minutes

- add butternut squash puree, salt and pepper, stir until thick and creamy

- stir in mushrooms, garlic and onions

- finish with parmesan, lemon juice and cinnamon

Vegetable Stock

10 cups cold water

1 onion

2 celery stalks

1 carrot

1 parsnip

5 mushrooms

8 green onions

1 bunch parsley

1 small bunch thyme

-       - In a large pot combine rough chopped vegetables and herbs, bring to a boil, reduce to a simmer. 

-       - Simmer for 45 minutes to an hour

-       - Strain out vegetables, save liquid

Pumpkin

PUMPKIN

Pumpkin unfortunately is a seasonal ingredient, but nonetheless extremely delicious and good for you!  It’s signature fall and can be used in a great variety of ways even I wasn’t aware of until just recently.  Pumpkin is high in vitamin A, vitamin C, fiber, beta-carotene, and potassium.  It also helps with skin health and can prevent wrinkling. The seeds contain tryptophan, which produces serotonin helping our mood, and are also high in protein.

Roasting your own pumpkin is well worth the effort.  I must admit I hadn’t done it myself until this year.  I always reverted to using the canned pumpkin for convenience, but now that I know the difference I will always take the time to roast my own whenever possible.  The taste is so much better and it’s just better for you.  It’s really easy, here’s how it’s done:

- Cut the top of the pumpkin off (stem side) and then cut in half. 

- Remove guts and seeds and set aside

- Scrape out middle with a spoon to make sure to remove all of the guts

- Cut pumpkin into wedges and bake with a little olive oil and salt at 400 degrees for about 45 minutes or until tender

Use roasted pumpkin for any of the fun fall recipes I’ve provided below; I promise it’s worth the extra effort!

Roasted White Pumpkin Soup

1 medium roasted pumpkin

4 cups vegetable broth

1 cup shitake mushrooms

½ white onion

½ shallot

1 clove garlic

1/8 cup cider vinegar

1/8 cup honey

Salt to taste

Balsamic vinegar

 - In olive oil sweat onion, shallot, and garlic.

- puree pumpkin, vegetable broth, mushrooms, onion, shallot and garlic in a food processor or a blender.  In a large saucepot heat all ingredients over medium heat for 30 minutes. 

- Stir in cider vinegar and honey and salt to taste.

- Serve and drizzle with a little balsamic vinegar

Pumpkin Banana Protein Shake

 

½ cup vanilla almond milk

1 cup fresh roasted pumpkin, frozen

1 banana, frozen

1 tbs honey

1 cup vanilla greek yogurt

cinnamon to taste

nutmeg to taste

1 scoop vanilla whey protein powder

- In a blender combine all ingredients, blend until smooth, adjust seasoning as necessary

Toasted Pumpkin Seeds

Seeds from 1-2 pumpkins

1-2tbs olive oil

Salt to taste

- Gut and clean out the insides of 1 or 2 pumpkins, remove all strings from seeds

- Lay a paper towel in the bottom of a colander, place seeds in and let sit overnight to dry out

- Preheat oven to 400 degrees

- Remove seeds from colander and mix with olive oil and salt in a mixing bowl

- Lay out on a baking sheet and place in the oven

- Check after 10-15 minutes, if starting to brown mix them up, shut oven off and let sit in the oven for another 10-15 minutes or until crunchy

Chickpeas (Garbonzo Beans)

CHICKPEAS (Garbanzo Beans)

Introducing or even continuing to incorporate chickpeas in your diet can be very beneficial to maintaining and or losing weight.  High in dietary fiber, vitamins and minerals, chickpeas are something I think everyone should learn to love.  Chickpeas, which are in the legume family, help with digestion and overall general intestinal health, which is an important aspect of maintaining a healthy weight and body.  They are also very low in fat and versatile when it comes to cooking with them!  I have developed a couple healthy, relatively quick and easy recipes to peak your interest. 

Roasted Tomato Hummus

2 cups Campari tomatoes quartered

2 cups partially cooked chickpeas

1 Tbs tahini paste

juice of ½ lemon (2-3 Tbs)

touch of honey

Cumin to taste

Salt & Pepper to taste

1-2 Tbs olive oil

-      - Roast tomatoes in a 400 degree oven seasoned with salt and pepper and a little cumin (30-35 minutes or until golden brown)

-       - Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

-       - Strain in a colander and rinse with cool water to loosen skins

-       - Remove skins as best you can and combine in a food processor with tomatoes, tahini paste, lemon juice, honey, olive oil, salt and pepper and cumin.  Mix until well blended

-       - Season as necessary, serve with your favorite dipping veggies or chips

Roasted Crunchy Chickpeas

2 cups partially cooked chickpeas (you can also used canned)

1-2 Tbs olive oil

Salt and Pepper to taste

Paprika to taste

Red Pepper flakes to taste

- Preheat oven to 375

- Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

- Strain in a colander and rinse with cool water to loosen skins

- Remove skins as best you can, toss chickpeas with olive oil, salt, pepper, paprika and red pepper flakes

- Spread on a baking sheet and roast in oven until crunchy (30-35 minutes)

- Toss with a little olive oil after taking out of the oven

Spicy Chickpea Mash with Turkey Burgers and Sweet Tomato Jam

1 package ground turkey

½ tsp ground cumin

½ tsp salt

½ tsp ground black pepper

2 cups partially cooked chickpeas (you can use canned)

¼ cup chicken broth or stock

½ jalepeno

1 tsp lemon juice

Salt to taste

1 cup Campari tomatoes

1/8 cup cider vinegar

1/8 cup water

½ tsp vanilla

1 tbs honey

Salt to taste

Chickpea Mash

- Bring chickpeas and 6 cups of salted water to a boil; cook for 20-25 minutes or until tender

- Strain in a colander and rinse with cool water

- Combine chickpeas, salt, jalepeno, lemon juice and oil in a food processor, mix until blended, season as needed, set aside.

Tomato Jam

-         - Cut tomatoes into bite sized pieces

-         - In a small saucepot combine tomatoes, vinegar, water, honey, vanilla and salt and bring to a boil, reduce to a simmer and cook until liquid has evaporated and everything has thickened

-         - Season as necessary

Turkey Burgers

-       - Mix meat with spices in a mixing bowl

-       - In the meantime preheat grill or grill pan (300 degrees)

-       - Form patties (I do 4 to a package) and grill for 4 minutes per side, turn grill off and let stand for another 2 minutes, remove from grill.

-       - Serve with chickpea mash and tomato jam