Butternut Squash - What Is It?

Butternut squash, also known in Australia and New Zealand as butternut pumpkin, is a type of winter squash. It has a sweet, nutty taste similar to that of a pumpkin.  Our Positive Power Partner Whole Foods Market says:  

Hard winter squashes can be intimidating, but they are actually very simple to prepare as well as satisfying, nutritious and affordable.  Butternut squash delivers healthy carbohydrates, vitamins A and C plus potassium. This basic recipe brings out the best in winter squash: little bites delightfully caramelized outside and creamy inside.

Preheat oven to 400°F. Halve the squash lengthwise. Using a spoon, scoop out and discard seeds. 

Peel with a vegetable peeler or cut into big chunks and keep steady on the cutting board while cutting off the peel with a knife. Here is your basic recipe for roasting:

Cut into 1-inch cubes. Transfer to a large, rimmed baking sheet. Toss with oil, salt and pepper and spread out in a single layer. Roast, tossing occasionally, until just tender and golden brown, about 30 minutes.  Here are two more wonderful recipes from Cooking Light.  Enjoy!

Roasted Butternut Squash with Pecans and Sage

11 ounces of peeled, diced fresh butternut squash
1/4 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1-1/2 tablespoons of melted butter
2 tablespoons chopped pecans, toasted
1 tablespoon finely chopped fresh sage

1. Preheat oven to 400 degrees
2.  Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray.  Sprinkle evenly with salt and pepper.  Bake at 400 degrees for about 30 minutes, or until browned, stirring halfway through cooking.
3.  Place butter in a large bowl.  Stir in squash, pecans and sage.  Toss to combine.

Roasted Butternut Squash with Pomegranate and Tahini

Follow the basic roasting recipe, then combine in a small bowl:
4 teaspoons tahini paste
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon water
Whisk until smooth.  Combine roasted squash, 1/2 cup of pomegranate arils, and 1 cup arugula in a large bowl.  Toss gently to combine.  Drizzle squash mixture with tahini mixture.

For both recipes, the serving size: about 1/2 cup.  Serves 4
 

A simple and easy meal from Coach Alexis.

This is a great "anytime" quick meal you can make for yourself, or the whole family!  

Shrimp on the Grill with Spinach and Sweet Potato Fries

1-2 lbs of peeled shrimp
1 bag/box spinach
Evoo
Cumin
Chili powder
Tin foil

Sprinkle EVOO over the spinach.  Sprinkle cumin and chili powder over shrimp and mix (season to your taste).   Pull off a piece of tin foil and form a pocket.   Place a handful of spinach and 5-6 shrimp in the middle of the tin foil and roll to close the pocket on a sides.  Repeat with the remaining spinach and shrimp.   Place on medium heat grill for 5 minutes.

Sweet Potato (Not Really Fried) Fries

3 large sweet potatoes (not yams!)
Evoo
Salt, pepper, garlic powder

Slice your sweet potatoes length wise into steak fry size.  Sprinkle with EVOO and season to your taste.  Place on medium heat grill, turning after 5 minutes to grill each side.  

Raspberry "Nice" Cream....YUM!!

I found this recipe from www.wholefoods.com, one of our Positive Power Partners!  I have made it twice now, and trust me, you will not be disappointed!  Purchase "cashew pieces" in bulk as they are cheaper.

• 6 ounces raspberries, fresh or frozen and thawed
• 1/2 cup raw whole cashews, soaked in warm water at room temperature for at least 2 hours, drained
• 2 bananas, peeled, thickly sliced and frozen

Purée raspberries and cashews in a blender or food processor until smooth, adding up to 1/4 cup water if needed to purée. Add bananas and purée again, scraping down the sides often, until very smooth. 

Transfer to a tightly sealed freezer-safe container and freeze until just solid, about 4 hours. (If you make further in advance, let soften at room temperature for 15 minutes before scooping.)

Nutritional Info: 

Per Serving:Serving size: about 1/2 cup, 170 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 0mg sodium, 26g carbohydrate (2g dietary fiber, 11g sugar),4g protein

Orange is my new snack!

Small tomatoes fresh from the garden.  Crisp bell peppers and chips.  Carrot chips!  They are a great compliment to any meal, right out of the bag or steamed for a few minutes.  You can find them in your produce section of your market.  The next time you are shopping for your veggies for the week, take your time to see what is new in your local grocery store or farmer's market.  Pre-cut jicama is a great time saver.  Snap peas, already washed and ready to go.  Add color and have fun while eating clean and healthy.

A Cool Summer Treat! Try this Watermelon Granita.

Have you noticed? All kinds of melons are showing up in our grocery stores...YAY!  A favorite summer treat, and you have lots of variety to choose from.  From honeydew to watermelon, they are so good and so good for you.  Try a sprinkle of cinnamon on your cantaloupe.  Throw some honeydew in your smoothie.  

Have you ever made a granita?  It is super easy and very satisfying summer treat.  Here is a great recipe from one of our partners, Whole Foods.  

This icy treat makes the most of rich ripe watermelon. Melons can vary in flavor quite a bit, so taste the mixture before freezing and add more honey or lime if desired.

Ingredients: 

• 8 cups seedless watermelon chunks, divided
• 2 tablespoons honey
• 2 tablespoons lime juice
• 1/4 cup chopped fresh mint or basil (optional)

Place half of watermelon in a food processor and process until smooth. Pour into a 9x13-inch glass baking dish. Add remaining watermelon to the processor along with honey and lime juice and process until smooth. Pour into the baking dish, stir until combined, and place uncovered in the freezer. Freeze until ice begins to form around edges of pan, about 30 minutes. Rake with a fork to break up large ice clumps; return to freezer; continue stirring about every 30 minutes until all liquid is crystalized, about 3 hours total.

Using a large fork, flake granita into bowls or into an airtight container to freeze up to 1 week. Serve garnished with mint or basil, if desired.  Serves 8

Nutritional Info: 

Per Serving:60 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 16g carbohydrate (1g dietary fiber, 14g sugar), 1g protein

Whole Foods Market - Proud Sponsor of the Mama Bootcamp Mojo 500 Challenge.

What's For Breakfast Today: Vegetarian Hash

We are always looking for ways to get in our veggies - check this great recipe from Clean Eating Magazine (www.cleaneatingmag.com).  Incorporating eggs into this low-cal hash makes for a colorful, nutritionally loaded breakfast – the acorn squash has more potassium than a banana! Mix in scrambled eggs or top with a poached or fried egg.

Serves: 6 - Hand-on time:  15 minutes - Total time: 25 minutes

INGREDIENTS:

• 3/4 lb small new potatoes, left unpeeled
• 1 small acorn squash, peeled and cut into 1/4-inch pieces
• 1 tsp fresh rosemary, chopped, divided
• 1/2 tsp sea salt, divided
• 1/2 tsp fresh ground black pepper, divided
• Olive oil cooking spray
• 4 tsp olive oil, divided
• 2 shallots, minced
• 2 cups broccoli, shredded
• 1/3 cup each red and green bell pepper, thinly sliced
• 2 tsp fresh lemon juice

INSTRUCTIONS:

1. Preheat oven to 425 F. In a bowl, lightly toss potatoes and squash with 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper. Place on a baking sheet misted with cooking spray. Drizzle with 2 tsp oil, tossing gently. Bake for 25 minutes or until tender, stirring every 10 minutes.
2. Heat remaining 2 tsp oil in a large nonstick skillet over medium-high. Saute shallots, broccoli and bell peppers for 1 minute. Add potato-squash mixture and cook for 5 minutes or until heated. Sprinkle with lemon juice, remaining 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper and heat through.

Nutrients per serving (1-cup vegetarian hash): Calories: 120, Total Fat: 3.5 g, Sat. Fat: 0 g, Carbs: 21 g, Fiber: 3 g, Sugars: 3 g, Protein: 3.5 g, Sodium: 170 mg, Cholesterol: 0 mg.