Winter squash, relatives to the melon and cucumber family, come in a variety of shapes, textures, aromas and flavors including acorn, buttercup, kabocha, pumpkin, spaghetti and butternut. These dense yet low calorie vegetables provide a rich source of vitamin A, potassium, vitamin C, fiber and manganese. Beta-carotene, one of squash’s most abundance nutrients, has anti-inflammatory properties and serves as a powerful antioxidant. Niacin and folate are also packed into this deliciously sweet vegetable without any of the fat or cholesterol. While squashes are widely available throughout the winter months, many kinds (especially the thicker skinned varieties) can be purchased now at their mature state and last up to six months when stored in a cool place. All kinds pair well with just about every meat, fruit or vegetable so try incorporating them into your food preparation regimen.
Adding them to your diet may also help to control sweet cravings due to the natural sugars that are produced during the cooking process. Apply different techniques like pureeing with cinnamon and maple syrup, adding ‘strings’ of spaghetti squash to pasta sauce and cooking cubes with your favorite soup recipe. When it comes to winter squash, let your creative juices flow in the kitchen!
Nut-Stuffed Winter Squash
This tantalizing entrée combines sweet squash, savory nut meats and aromatic spices – a delicious centerpiece dish, especially when served with a light soup, crusty whole-grain bread and a crisp, fresh salad.
½ cup brown rice
Water & if desired, chicken broth
Sea Salt
2 acorn squash, halved and seeded
½ cup minced pecans
1 white onion, finely diced
Approx 2 teaspoons sesame oil
½ cup minced fresh parsley
Pinch of cinnamon
Pinch of nutmeg
About ½ cup fresh whole-wheat bread crumbs
Bring rice, 1 cup water (or if desired, combine water with chicken broth for additional flavoring) and a pinch of sea salt to a boil in saucepan over medium heat. Reduce heat and cook, covered, over low heat until rice is tender and water is completely absorbed.
Preheat oven to 350 degrees. Lightly oil a baking dish large enough to hold squash. Cut the sides off of the acorn squash just enough so that each half sits squarely, cut side up. Arrange halves in prepared baking dish.
Combine cooked rice, pecans, onion, a light drizzle of oil, parsley, spices, a little salt and enough bread crumbs to make a stuffing that holds together. Divide stuffing among squash halves, filling them abundantly.
Add a little water to the baking dish. Cover tightly with foil and bake 1 hour, until the squash pierces with a fork. Remove cover and bake about 5 minutes to firm the filling. Serve Warm.
Modified from: Cooking the Whole Foods Way by Christina Pirello
Alison is a graduate of the Institute for Integrative Nutrition (affiliated with Columbia University) and a Masters Degree candidate in Human Nutrition. She is certified by the Association of Drugless Practitioners and has a private practice in Fairfield County.
Alison empowers individuals to become the best version of themselves through exceptional nutrition and health counseling. With a passion for and extensive knowledge in healthy living and delicious whole foods, Alison works closely with her clients guiding them to a happier, healthier way of life. Examples of client results include optimized anti-aging protocol, strengthened immune system, lowered cholesterol, increased energy and performance, weight loss/gain, stress reduction, pain elimination and improved sleep,
Her nutritional insights, "Healthy Bite," will be featured regularly in future issues of Aetherial Living.
If you enjoy this article, or would like to know more about Alison, please drop her a comment at alison@aetheriaspa.com
No comments:
Post a Comment