Butternut Squash & Spinach Pasta

There's something about a great pasta dish that I find super comforting at the end of a long day. I love the below recipe because it includes plenty of hearty veggies so you can indulge a little without the guilt. Big thanks to Sam Owades for this inspired recipe :)

Butternut Squash: No surprise here, but I get excited when Butternut Squash comes back in season and I get to make some of my favorite recipes! It's high in fiber (helps with heart health), Contains B6 (needed for proper function of our nervous and immune systems), and has a significant amount of potassium (a mineral that is needed for proper function of literally every single cell in your body-that's pretty cool).

Spinach: Spinach is packed with nutritional benefits: It's loaded with phytonutrients that are necessary for healthy vision. It also contains Vitamin E which helps to stimulate the immune system and keep brain cells healthy by eliminating free-radicals. And then of course there's the high iron content (known for boosting Popeye's strength). Iron is needed for hemoglobin production and hemoglobin is a major component of energy.

Butternut Squash & Spinach Papardelle

• 2 Medium Butternut Squash Cubed (approx 1/2 in)
• 2 Medium Sweet Onions Coarsely Chopped
• 1 tbsp Garlic Chopped
• 1 Bag Fresh Spinach
• 6 Oz. Goat Cheese (1 small log)
• 3/4 Lb Pasta (Papardalle or Tube works best)

Toss Squash, Onion & Garlic in Olive Oil so there's a thin coat and add Salt & Pepper to taste. Place squash mixture in a large skillet over medium high heat and saute until soft (approx 15 minutes). Stir frequently.

While squash sautes, bring a pot of water to boil and cook pasta per package directions.

When the squash is done, place in large serving dish. Add about a quarter of the goat cheese at a time until the squash is evenly covered but not heavily. Add fresh spinach to squash mixture and gently toss so spinach begins to wilt. Lastly, add cooked pasta and give on last toss and enjoy!

Sources: The 3-Day Cleanse, by Zoe Sakoutis and Erica Huss

Zucchini Marinara

Zucchini Marinara is the perfect comfort food to throw in the oven at the end of a long day. Prep is minimal and it's nearly impossible to screw up. And because all you have to do is wrap the zucchini in tin foil and throw it in the oven for 20 minutes, you can save on time by taking a quick shower, checking email, etc while it cooks.

Zucchini: I was surprised when I saw how much of a nutritional powerhouse Zucchini is- It's a great source of Manganese, Vitamin C, Magnesium, Vitamin A, Fiber, Potassium, Copper, Folate, Phosphorus, Omega-3 Fatty Acids, a number of B Vitamins, Calcium, Zinc, Iron, Protein, Vitamin K... seriously the list goes on!


So, zucchini is a great source of a number of B Vitamins including Folate, B6, B1, B3 & B2. Question I'm sure you're asking- why are B Vitamins important? Quick break down: Folate (B9 aka Folic Acid) lowers your risk of heart disease, stroke & birth defects. It's also needed to make red blood cells and prevent anemia. B6 is necessary for proper function of neurotransmitters and, ladies, may reduce PMS. B3 can help increase energy and is necessary for DNA repair- that seems like a pretty important job.

So there you have it this recipe is easy to make, hard to mess up and super satisfying- I mean really, it sells itself :)

Zucchini Marinara:

1 Medium Zucchini (thinly sliced)
1-2 tbsp EVOO
1/4 c. Marinara Sauce
1 tbsp Crumbled Feta

Preheat the oven on bake to 400 F.

Place sliced zucchini on tin foil (enough to wrap). This does not need to be spaced out. Drizzle w/ EVOO and toss to coat. Season with Salt & Pepper if desired. Wrap tin foil so that it creates a pouch for the zucchini. Place in oven and let cook for 20-25 minutes. You can use your nose with this one, once you start to smell the zucchini that's when you know it's cooked!

Take out of oven and spread marinara sauce over the zucchini, sprinkle crumbled feta over top and place (don't need to re-wrap) back in the oven. Cook for another 5 minutes. Take out of the oven, throw on a plate and enjoy. Pair it with a glass of red wine for the ultimate end of day wind down.




http://www.fitsugar.com/10-Sources-Folate-2944377
http://www.wholeliving.com/article/the-benefits-of-b-vitamins

Chipotle Shrimp Tacos with Avocado

It's Cinco de Mayo this week and that means margs & Mexican food! The only problem is so many of the Mexican dishes we cook are loaded with ingredients that are calorie dense and low in nutrients- gross.

To avoid these unhealthy traps, try inviting friends over for drinks and dinner. Make skinny margaritas and pair it with the below amazing Chipotle Shrimp Tacos with Avocado. The flavor is killer and because it's a lighter option you won't have any regrets the next day!

Avocado: Some people avoid avocados because they're high in calories but that's absurd given that they are nutritional powerhouses! Avocados are a great source of Vitamin K, Fiber, Potassium, Folate, Vitamin C, & Vitamin B6 (to name a few).

Avocados also contain oleic acid, a monosaturated fat (You know, the good kind that every body needs in moderation). Monosaturated fats help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol). Monosaturated fats also lower the level of triglycerides, which is the amount of fat circulating in your blood. Another awesome benefit of oleic acid is that it aids in the absorption of fat soluble vitamins such as A, E, D, & K! All these awesome benefits, how could you not want to incorporate avocado into your diet through the below recipes :)

Enjoy!

Chipotle Shrimp Tacos

(Courtesy of Cooking Light)

2 teaspoons chili powder
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.

3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.




http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5#healthbenefits

Chicken w/ Balsamic Peppers

Cooking Light comes through again with this absolutely stellar Chicken & Balsamic Peppers recipe!



The key players here are Chicken, Bell Peppers, Shallots, Balsamic, & Chicken Broth. They come together so nicely so the flavor is awesome and the calorie count is low!

Bell Peppers: I think it's starting to become clear that this ingrediant is a favorite of mine and something that I consume a lot of. Well, there's a reason for that! Bell Peppers (grab any color you want) are loaded with well over 100% of your RDA for Vitamins A & C. Vitamin A is essential for keeping your eyes, skin, & mucous membranes moist (Fight that winter dehydration!). Vitamin C not only acts an anti-oxidant in the body, protecting your cells from free-radical damage, but also assists in the production of collagen which is needed to help recover after injuries and surgery.
On top of all this Vitamin C also aids in iron absorption. If you're someone who bruises like a peach you might want to check that iron level!

Bell peppers are also a great source of Folate, Vitamin E, Potassium, & B Vitamins! Really this veggie is PACKED with nutrients :)



Chicken & Balsamic Peppers

4 Chicken Breasts
Garlic Powder (Really any chicken rub you have lying around will do to season this!)
Salt & Pepper to taste
Cooking Spray
2 cups Red Bell Pepper Julianned
2 cups Yellow Bell Pepper Julianned
1/2 cup Thinly sliced Shallots
1 1/2 tsp chopped fresh Rosemary
1 cup low sodium Chicken Broth
1-2 Tbsp Balsamic Vinegar

Season chicken w garlic power/rub/salt & pepper. Saute up in your favorite saute pan to desired degree of doneness (When I made this, we cut the chicken into thin strips so it cooked faster!). When done place on a plate and put to the side while the Pepper mixture finishes cooking.

In a separate skillet pour 1-2 tbsp into the pan and add Peppers, Shallots, & Rosemary. Saute for 4-5 mins. Stir in broth, scraping pan to release any browned bits. Reduce heat and simmer for 5 mins. Then increase heat back up to med-high and add in balsamic, salt & pepper to taste, and stir freqently for 3 mins. Top chicken with Pepper Mixture and Enjoy!! We paired this with Quinoa because that's what was available but it would go well with rice or even some aspargus on the side!



http://www.whfoods.com/

Lighten Up in the New Year with Salmon!

New Year's means New Year's Resolutions! Mine: post more awesome healthy recipes! So tune in weekly for some killer dishes to help keep you on track with any health oriented goals you may have set up for yourself for 2010. It's a new decade, might as well start it off right!
I figure we'll start strong with one of my favorite Salmon Recipes that has more health benefits than I can even list here! Here's the health breakdown:


Salmon- It's winter and none of us are getting enough sun, so none of us are getting enough Vitamin D, that vital nutrient for bone health...Enter Salmon. 3.5 oz of Salmon (approx size of a deck of cards) contains nearly 90% of your daily recommended intake. Salmon also gets great attention due to its high content of Omega-3 Fatty Acids. (We talked about these in my post about Flax ) Omega-3s are polyunsaturated fats- the good kind- that help fight heart disease, and help keep skin and joints healthy.

Tomato- It's become common knowledge that tomatoes are a good source of lycopene, but I'm sure we're all asking the same question here... why does that even matter? Lycopene, a carotenoid, may act as an antioxidant in the human body. There are studies linking lycopene consumption from tomatoes with decreased risk of cancer, cardiovascular disease, and macular degeneration. Tomatoes also contain high levels of Vitamin C, folate, & potassium.

Jalapeño- Capsaicin is the nutrient that gives all peppers their kick. The hotter the pepper, the higher the content of Capsaicin. This phytochemical has been shown to kill off prostate cancer cells in mice. Capsaicin can also help allieve a stuffy nose by stimulating secretions which help clear mucus from your nasal passage. On top of that, Capsaicin is known as an anti-inflammatory nutrient that can help with arthritis and other inflammatory diseases.

Seriously, I apologize for the length of this post but this is a great recipe. It's a variation of a recipe I saw in Cooking Light. Let me know what you think or if you have any suggestions for improvement :)


Salmon w Jalapeno, Tomato, & Red Onion Salsa
4 (6-ounce) skinless salmon fillets
1/2 Lemon
4 cherry tomatoes, halved
1 small red onion, chopped
1 jalapeño pepper, finely chopped
1 lime, divided
1/2 Clove Garlic
1 tsp Ginger

Season salmon with salt & pepper to taste and a spritz of lemon juice. Then in a covered non-stick skillet, saute for about 8 mins. Note: Salmon will continue cooking slightly when you take it out of the pan! Also good thing to know, when sauteing Salmon, heat the pan until a drop of water will sizzle on it then reduce heat to med-high and add Salmon, this will prevent the fish from sticking to the pan. When this is done cooking, place it on a dish and cover with tin-foil to keep warm.

While the salmon is sauteing, you can get started on your salsa! Grab another skillet and coat with olive oil. Bring stove top to med-high heat. Add garlic and saute 1 min, add ginger then saute another min. Add onion & jalepeno and saute for approx 6 mins. While this cooks you can check and see how your Salmon is coming along... Then add tomatos and saute for about 2 mins. Place salsa mixture in a small bowl and squeeze the juice of half the lime on top.

Plate the 4 Salmon filets and divide the salsa mixture over top. Serve w/ 1/2 c brown rice and garnish with a lime wedge. This meal is so delicious and the bright colors make it a real pick-me-up in the dark, cold winter!


http://www.sixwise.com/newsletters/06/03/29/capsaicin-7-powerful-health-benefits-of-the-stuff-that-makes-peppers-hot-004.htm
http://salmonfacts.org/
http://www.mayoclinic.com/health/lycopene/NS_patient-lycopene

Fennel & White Bean Soup

People tend to have a love/hate relationship with fennel: they either love it or they hate it. I personally LOVE fennel bulb. I love the below soup recipe & knowing the health benefits you'll get from the fennel makes it even more satisfying to eat!

Fennel Bulb: This veggie is packed with some great nutrients and vitamins: Vitamin C for boosting the immune system and Potassium to help keep brain, kidney, and muscle tissues healthy. Deficiency in Potassium can cause fatigue and weakness in muscles- imagine trying to get through a workout feeling tired and weak..no good!
The entire fennel plant also contains the unique phytonutrient anethole- this is what causes the anise taste. In various animal studies anethole has been shown to reduce inflammation and to protect the liver from free radical damage.
Lastly, Fennel is a good source of fiber & folate to promote cardiovascular and colon health.

Try the below recipe after a long run or gym session and you'll feel totally revived :)

Caramelized Fennel & White Bean Soup

• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 1 fennel bulb, julienne
• 1 sprigs fresh thyme, plus more for garnish
• 1/2 tablespoon unsalted butter
• 1/2 cup dry white wine
• 1 garlic clove, minced
• 4 cups chicken stock
• 2 cups cooked white beans
• Sea Salt
• Pepper

Heat a large sauce pot over medium high heat. Add olive oil. Once oil is hot, add fennel bulb, fresh thyme, and butter. Allow to cook until the fennel begins to turn light brown, about 15 to 20 minutes. Add white wine and garlic, chix stock and white beans.

Reduce heat and allow soup to come to a gentle simmer. Simmer for 30 minutes. Season, to taste, with salt and pepper. And enjoy!

Healthy Holiday Side Dish: Asparagus

I just came across this link and can't wait to try out the below asparagus recipe! Holiday parties are always filled with heavy, calorie-laden foods: Delicious, yes, but figure-friendly? No. sometimes it's nice to have a lighter alternative to offer guests. Whip up the below recipe for your next holiday dinner party and you won't be sorry!

Asparagus is low in calories, high in fiber, and full of nutrients! The high fiber content means it will keep you regular and the high content of soluble fiber means asparagus can help lower blood cholesterol levels. The potassium in asparagus helps to lower blood pressure & the folate in asparagus is heart healthy and an essential nutrient for pregnant women. Asparagus also contains Vitamins A & C which help prevent free radical damage to your skin.
Low cal, heart healthy, nutrient rich, & skin healthy! How could you not want to make this dish :)

Lemon Asparagus
1 1/4 lbs thin asparagus, trimmed
2 tsp extra-virgin olive oil
1 Tbsp bread crumbs
6 lemon wedges

1 Preheat oven to 425°F. On baking sheet (with sides), combine asparagus and olive oil, then roll in bread crumbs and salt to taste. Place asparagus in single layer on baking sheet. Squeeze lemon on top.

2 Bake asparagus for 8 to 10 minutes, or until tender (time will vary depending on the thickness of the spears). Season with pepper to taste.

Makes 8 servings. Per serving: 30 cal, 1.5 g fat (0 g sat), 3 g carbs, 10 mg sodium, 2 g fiber, 2 g protein

Butternut Squash Soup With A Kick

There's nothing I love more than a hot bowl of soup for dinner on a cold fall or winter night- the below Butternut Squash Soup is super satisfying, low in calories, and has an awesome kick that will warm you up from the inside out!

Butternut Squash is very high in Vitamin A which helps keep your eyes healthy and has antioxidant properties that help neutralize free-radicals in the body that can cause tissue & cellular damage. Butternut squash is also a good source of potassium (for healthy bones) and dietary fiber (supports a healthy heart).
Butternut squash is also a great source of beta-carotene, a nutrient that promotes heart health. This is actually pretty cool- Beta-carotene helps prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting enough of this nutrient can help with prevention of heart disease and stroke. (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63) Kind of awesome right? So this soup is both delicious AND healthy


Butternut Squash Soup w/ a Kick

1 bag frozen butternut squash
2 cups chix broth (veggie broth to make this vegan)
2-3 tbsp grated ginger (or more for even more heat)
1 clove minced garlic
2 tbsp brown sugar
2 tsp cinnamon
2 tsp curry powder
1/4 cup lite coconut milk
Salt & Pepper to taste

Bring 2 cups chicken broth to a boil, add in frozen butternut squash, ginger, garlic, brown sugar, cinnamon, curry, & cocnut milk and reduce heat to low salt & pepper to taste. Let simmer for 25 mins. Puree either in a blender or using an immersion blender in the pot. Serve in bowls & sprinkle with a dash of cinnamon for garnish & enjoy!!

(This recipe is super fun to play around with. I personally LOVE ginger-no surprise there- so i add 1 or 2 more tbsp of ginger for more spice. Play around with whatever spices you have in your kitchen at that time- cloves, red pepper, nutmeg all could work. If you like a thick soup, add more squash & less broth... This soup is completely adaptable to anyone's individual tastes- get a friend or two together and have some fun cooking it!)

Healthy Indulgence: Sweet Potato Fries

Nothing is more fun to make than comfort-food that's secretly loaded with health benefits: that's why i love making home-made sweet potato fries!
A medium sized sweet potato is about 100 calories and has over 700% of your RDA of Vitamin A. Vitamin A contains antioxidant properties that help eliminate tissue-damaging free radicals in your body. Sweet potatoes also contain about 65% of your RDA of Vitamin C! [source:www.nutrition data.com]
Sweet potatoes also contain high levels of potassium & maganese which reduce the risk of high blood pressure and maintain bone health.
Not only are the health benefits of sweet potatoes numerous, but their flavor can be both sweet and savory! These fries are quick and easy to make and so delicious any picky eater(kids included) will find themselves happy to consume this vegetable!


Sweet Potato Fries

1 med sweet potato, peeled & cut into 1/4'' strips
2 tbsp extra virgin olive oil
1 tsp cinnamon
Pinch cayenne pepper (Add more to increase heat)
Sea Salt & Pepper to taste

Preheat oven to 420°F; Pour EVOO over sweet pot strips and toss to coat; sprinkle w cinnamon & cayanne pepper; Bake 12 minutes on each side; Take out of oven and sprinkle with sea salt and pepper to taste. Let cool and serve.