Check out my guest post on Glass Heel today. It’s a recipe for a homemade candy bar that’s actually good for you. It’ll be much easier to keep your hand out of that bowl of Milky Way minis this Halloween if you’ve got a stash of these babies in the freezer. With just six ingredients, healthy fat, fiber, raw cacao and natural sweeteners, this treat’s no trick.
Get the recipe here.
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One of my favorite things about fall is its iconic vegetables. I love all those funny-looking squashes and pumpkins that pop up in the store come September. They can be a little intimidating, but don’t let their thick-skinned tough exterior fool you. They’re all just softies on the inside. Winter squashes are starchy like potatoes because they’re mostly carbohydrate (but wait!). Unlike starchy potatoes and other refined carbs that don’t pack much else, these are loaded with antioxidents and are anti-inflammatory (double score). Their yellow-orange hues, just like citrus fruit, bell peppers and carrots, mean that they’re high in carotenoids and vitamin C, giving your immune system a boost… just what we all need as the seasons change and the sniffles start. They’re also a source of omega-3 fatty acids, an essential nutrient that protects us from inflammation and helps keep us balanced. It’s not as much as what you’d get from, say, walnuts or salmon, but there’s a decent amount considering squashes are vegetables and low in fat.
Steam, stew, bake or roast them. The ways of preparing these suckers are endless. And it can be as simple or complex as you want to make it. In this recipe, all I did with the squash was cut it in half, longwise down the middle. Rub the insides with a little extra-virgin olive oil. Sprinkle on some salt and pepper and lay both sides face down on a baking sheet.
I’ll leave you with the full recipe. And those brussels sprouts on the side are coming up next time…
Enjoy. Happy Fall!
What you need:
1 acorn squash, halved
1 cup quinoa, rinsed
1 tbsp red wine vinegar
1/2 currants
1/4 cup chopped fresh parsley
1/4 cup almonds, sliced
4 tbsp extra-virgin olive oil
salt and pepper
What you do:
Heat the oven to 425 degrees. Remove the seeds from the squash and brush the inside with 2 tbsp olive oil. Place squash face down on a foil covered baking sheet. Cook 20 minutes.
While the squash cooks, make the quinoa by first bringing 2 cups of water to a boil. Add quinoa, cover and reduce heat to simmer. Cook until all of the water is absorbed, about 15 minutes. Allow quinoa to cook and then add the currants, almonds, parsley, remaining oil, vinegar and salt and pepper to taste. (Side note: I used red quinoa, but any variety will do. Red, black and white (the most common) are available at most health food stores. I like the black and red varieties because they are a little sturdier so they mix well for salads.)
Fill inside of squash with quinoa mixture and serve.
This recipe serves two, but will provide enough quinoa salad for up to eight servings. Roast a few more squashes to feed a crowd, or use the leftover quinoa mixture to add to a green salad for tomorrow’s lunch. Just add spring mix and a bit more oil and vinegar. I’m all about the leftovers, and the short cuts. Cook once, eat twice!
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A group of us health coaches in the DFW area are combining our powers and we have some exciting things coming up. Next Monday (which is national Food Day) will be the first of much more to come. We are sponsoring a free (FREE!) film screening of Food Matters. This movie brings home the message “let thy food be thy medicine and thy medicine be thy food.” Leading experts in nutrition and natural health take a hard-hitting look at the state of health in America and how not only are we harming our bodies with improper nutrition, but that the right kind of foods, supplements and detoxification can be used to heal the body of illness. Sound interesting? Check out the film’s website www.foodmatters.tv. Or just come and join us for the screening on Monday, October 24 at 6:30 p.m. at the Studio Movie Grill locations in Dallas (at Central and Royal) and Arlington (on Merchants Row). The flyer below has all of the details. Seating is on a first come, first served basis and space is limited. So come early to make sure you get a seat. Hope to see you there!
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Years ago I remember having the most incredible broccoli salad. I couldn’t tell you where I was (which is bugging me), but I can still taste it. This salad (remember, I use the term loosely) ingeniously combined broccoli, red onion, raisins and bacon dressed in creamy deliciousness. I’m sure mayonnaise was involved, which I publicly detest but have been known to turn a blind eye to when it’s in chicken salad (shhh). Speaking of, I’m working on a delicious and mayonnaise-free chicken salad. So stay tuned for that. But back to broccoli… This salad left quite an impression. And I’ve since discovered a few others that can be the determining factor in my decision of where to dine, no lie. Sweet Tomatoes does a creamy one sans bacon. Then there’s Whole Foods’ version which is cream-free with cashews and sweet agave dressing. I wanted to make one that was a bit healthier. And I took it to a whole new salad-as-a-meal level. I’ve mentioned before that I love a good salad for lunch. And that my definition of a salad may be a bit different than the traditional. For me, lettuce alone does not a salad make. Mixed greens should merely be a backdrop to a medley of flavors, colors and textures. It’s gotta be interesting, delicious and (keyword here) satisfying. This broccoli crunch creation checks off all three boxes. Crunchy, sweet and salty all combined into one. For the dressing, you can use the same balsamic vinaigrette I did (see below for recipe), or just mix a little balsamic and olive oil (1:2 ratio), or use your favorite bottle (read the label!). Looking for something a little heartier? Add a scoop of quinoa for some extra carbs with protein.
What you need:
spring mix
broccoli, chopped
apple, diced
red onion, sliced in thin crescents
walnuts or cashews (or both), chopped
currants
For the dressing:
1 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
1 tsp dijon mustard
1 tsp honey
salt and pepper
What you do:
Combine dressing ingredients and whisk together until combined. Combine salad ingredients, top with dressing and toss well.
Filed under recipes
A stir fry is a busy girl’s best friend. You can whip one up in 30 minutes or less, in a single pan, and get a meal that may have cost you $12 in a restaurant for, well, a lot less. Plus it’s the perfect meal to get in a ton a nutrients with lots of fresh veggies. I’m a big fan of recipes with minimal rules and instructions to follow. And with a stir fry, just about anything goes. You can use the ingredients I did here, or change it up to incorporate your favorites. Use whatever happens to be in your fridge or freezer (yep, frozen’s just fine) or buy what’s in season (read: on sale) and invent your own.
What you need:
1 tbsp extra virgin olive oil
2 cups broccoli florets
2 cups snap peas
4 carrots, diced
1/2 yellow onion cut into crescents
1/2 red bell pepper, sliced
cooked chicken breast, cut in pieces
For the sauce:
3 tbsp tamari or low sodium soy sauce
1 tbsp grated, peeled fresh ginger
1 tsp honey
2 garlic cloves, minced
What you do:
First, combine all of the sauce ingredients in a bowl and stir. Set aside.
For the stir fry, start by heating the wok over medium heat, then add olive oil. When the oil is hot, add the onions and saute, stirring occasionally, until they brown slightly. Add the vegetables, starting with the carrots and bell peppers and stir. Cook 2-3 minutes, until they begin to soften. Add the broccoli, snap peas, cook another 2-3 minutes. Add 1/4 cup of water at any point if the pan becomes too dry. Allow the vegetables to absorb the water. When the vegetables are cooked through, add the chicken. Then stir in the sauce.
Serve as is or on top of brown rice.
For more time and money saving tips that apply to this recipe, check out my post over on Glass Heel. I’ve just started contributing to the new career, lifestyle and networking site for professional women. Check it out.
