Butternut squash is a hero in the healthier eating arena. High in fiber and potassium, this is definitely a heart-healthy choice.
I found it educational to learn that it is often recommended by dieticians in controlling cholesterol and in weight-reduction programs. I can attest to it having a filling feel to it and with its subtle sweetness is sure please the pickiest of palates.
It is laden down with a multitude of vitamins; rich in B-complex group of vitamins such as folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It also boasts a complex mineral profile, containing respectable levels of iron, potassium, zinc, copper, calcium, and phosphorus.
It is a great go-to vegetable when I want something that has very little advance preparation time. Just 5 minutes of prep, pop it in the oven and forget it for an hour, then “Ta da!” I have included the recipe I use for a simple way to prepare butternut squash.
Whether I need something to go along with fish (such as Cajun Spiced Salmon), turkey, or even super-spicy Indian food, roasted butternut squash is able to work very well as a complimentary dish.
Want to spice it up? Try cinnamon, cumin, or simply black pepper. Try sprinkling with fresh herbs just before serving.
Serves: 2 servings
1 butternut squash (approx. 450 g or 1 lb)
5 ml (1 tsp) extra virgin olive oil
Pre-heat oven to 350 degrees.
With a large sharp knife cut the squash in half lengthwise.
With a spoon scoop out the seeds and discard.
Coat the inside and exposed edges with the oil.
Place face-down on a large cookie sheet.
Pierce the skin of the squash a few times with a sharp knife.
Roast for 50-60 minutes or until it can easily be pierced and the flesh is soft.
Vitamin A : 9 % Vitamin C : 87 % Calcium : 1 % Iron : 39 %
• Low in saturated fat • No cholesterol • Very low in sodium • Very high in dietary fiber • Very high in iron • High in manganese • High in magnesium • High in potassium (582 mg) • High in thiamin • Very high in vitamin B6 • Very high in vitamin C • Very high in vitamin E
Serving size: 210 g Calories: 102 Fat: 2.6 g Saturated fat: 0.3 g Carbohydrates: 21.5 g Sugar: 4.0 g Sodium: 8 mg Fiber: 6.6 g Protein: 1.8 g Cholesterol: 0 mg
When the weather gets colder one of the more satisfying meals is a hearty beef stew. A favorite recipe I use is a variation inspired from The Canadian Living Cookbook. Initially I used to make the recipe as stated in the book yet over time I have added my own preparation methods and changed the ingredients to create a healthier version — yet it still has that same rich and flavorful taste as the original.
Guess what? No one noticed when I made these swaps and I get constant praise when I serve it.
Servings got a 9.5% smaller because of the reduction in butter. However, the rewards of over 100 calories less(22% reduction)as well as the significant drop in fat (42%), which include 56% less saturated fat, are definitely worth it.
Combine the beef stock, red wine vinegar, and tomato paste in a large pot. Sift the chickpea flour into the pot to eliminate any lumps. Put the pot on high heat and bring the contents to a boil, whisking constantly. Then reduce heat to a low simmer.
Add in the thyme, bay leaf, garlic, salt, and black pepper.
Ripe tomatoes are coming into season so it is a perfect time to make a favorite salad of mine. Bursting with complimentary flavours, it makes a wonderful side to grilled or roasted meats and seafood. Beats French fries hands-down! 😉
Omit the feta cheese if you have a concern for sodium.
While planning an Indian meal, I was looking for a vegetable dish that did not require I go shopping. I had cauliflower on hand, fresh ginger, and my spice drawer. My thoughts immediately jumped to my well-worn copy of Maddhur Jaffrey’s An Invitation to Indian Cooking cook book; to her recipe for Cauliflower with Ginger and Tomatoes. Yet this recipe takes time to make and I wanted something much faster to prepare.
Roasting cauliflower is a favorite of mine so by reading some online recipes and utilizing what I had on-hand I was able to create a dish that received two-thumbs up for flavor.
From a health perspective this dish is brimming with Vitamin C, Potassium, Fiber, and is less than 75 calories per serving.