Tag: squash

Protein Squash Breakfast Muffin Bread Egg Sandwich
If you have 2 minutes to put the ingredients together, this breakfast muffin will not disappoint! Scramble an egg and chop prepare a salad while the muffin is baking.

Ingredients:
- 2 tablespoons pumpkin puree, or mashed cooked vegetable such as butternut squash, etc. (may be replaced with oil if desired)
- 2 tablespoons coconut flour
- 1 egg beaten
- 1 tablespoon coconut milk carton or can, or milk, or milk substitute
- 1/4 teaspoon baking powderDirections:
  Spray a a coffee cup or soup mug with non-stick oil spray and mix all ingredients inside the mug with a fork. Make sure all the vegetable pieces are well mashed. It’s okay if your vegetable was cooked with spices for a previous dish—it will make your muffin more tasty. Microwave on HIGH about one and half minute or until toothpick placed in center comes out clean. Turn mug upside down and muffin will pop onto plate. Serve with your favorite breakfast sandwich fillers.
January 7, 2018
Pastrami Stuffed Delicata Squash
Delicata winter squash is high in vitamin A and C. Besides for its beautiful designs, the skin is edible after roasting or baking, which saves you time in the kitchen. It also boosts your nutrient intake — the skin of vegetables often contains fiber and other vitamins and minerals. This squash bakes very quickly in the oven.

Ingredients:
- 1 Delicata Squash
- 4 slices pastrami deli, 4 ounces )
- 1 ounce fresh spinach leaves
- 1 shallot, about 1 ounce
- ½ fresh red grapefruit, peeled
- 2 tablespoons of your favorite salsa )
Directions:

Scrub squash skin well, or peel if you’d like.

Cut squash in half lengthwise and scoop out seeds.

Place face down in a shallow pan. Cover with aluminum foil and bake on 450 for 15 minutes.

In food processor, combine other ingredients and pulse until chopped. Scoop into squash halves, forming high mounds with leftover mixture.

Cover pan and return to oven for 20 more minutes. Allow to cool before cutting in half and dividing into four portions. Otherwise, the filling will spill out. Reheat and serve. Refrigerates for up to one week in airtight container.

Yields: 4 portions, about 3 ounces each, 8g protein, 105 calories
November 30, 2014
Butternut Cashew Bake, 10 grams protein, 375 calories
In my opinion, butternut squash has the texture of potato with the sweetness of yams. Topped with nuts, these two textures will blend beautifully in any temperature (eaten warm or cold). Butternut squash is an excellent source of potassium. At 582 milligrams of potassium per 1 cup (cubed), this winter squash tops the charts when compared to bananas at 422mg. One cup of butternut squash provides a whopping 437% percent of your vitamin A needs for the day. Vitamin A helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It is recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. Gastric bypass patients are typically advised to take 200% of the daily value.

In butternut squash, you will also find 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese. Lastly, early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD).

Ingredients:
- 1 small butternut squash, about 12 ounces (3g,135c)
- 9 ounces cashews, soaked in water overnight (40.5g, 1244.25c)
- 1 tablespoons olive oil (120c)
- 1 teaspoon cinnamon
- ½ teaspoon allspice
Directions:

Preheat oven to 350 degrees. Peel and cut the butternut squash into round slices. Spread slices out in a flat pan.

Mix oil with spices into a paste and spread across the top of all the slices. Top the slices with soaked cashews.

Cover pan with aluminum foil and bake at 350 for 40 minutes. Uncover pan and bake for an additional 20 minutes. Refrigerate leftovers and reheat as needed.

Yields: 4 portions at 4 ounces each, 10 grams protein, 375 calories per serving.
November 16, 2014
Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories
In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

Ingredients:
- 12 wonton wrappers (.75g,20c*12=9g,240c)
- 6 ounces spaghetti squash, cooked (.9g,45c)
- 1 (8 oz) container cream cheese with chives (16G,800C)
- 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
- ½ cup soymilk (5g, 70c)
- 3 teaspoons minced garlic (1.2g, 12c)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon cumin
- ¼ teaspoon crushed red pepper flakes
Directions:
- Preheat oven to 350.
- Spray a large muffin pan with oil spray.
- Press a wonton wrapper into each muffin cup.
- Add cream cheese, soymilk, and spices in a small saucepan. Simmer on low heat, stirring occasionally.
- When smooth and creamy, add squash and Parmesan cheese. Mix well.
- Drop two tablespoons of mixture into each cup.
- Bake at 350 for 15 minutes. Allow to cool.
- Serve warm, room temperature, or cold after refrigerating.
Yields: 12 appetizers, less than 1 ounce each. Serving size: 3 pieces at 10 grams protein, 313 calories.
October 29, 2014