Sunday, November 13, 2016

Squash (or Pumpkin), Kale (or Spinach) and Walnuts Pasta

Healthy Benefits
Squash is an important source of many nutrients, including vitamin C, magnesium, and other antioxidant compounds. These vitamins and minerals are important antioxidant components in the body, which help to neutralize free radicals throughout the body.

    • 2 cups (2 servings) linguini or spaghetti 
    • 3 tbsp / 45 ml olive oil
    • 2-3 garlic cloves, finely diced
    • 2 cups of cubed butternut squash / pumpkin*
    • 1 handful of kale or spinach
    • ½-1 tsp chili flakes (depending on level of heat and your preference)
    • ½ lemon, zest and juice
    • salt and pepper, to taste
    • 1/4 cup walnuts, finely chopped
  1. Coat cubed butternut squash in 1 tbsp of olive oil and season with salt. Bake at 435º F for about 40-45 minutes, until butternut squash turns soft and gets lightly caramelized.
  2. Heat up 2 tbsp of olive oil in a pan. Fry off garlic gently on a low-medium heat, stirring frequently so it doesn’t burn. Add chili flakes and cook for another minute or two stirring frequently.
  3. Cook pasta for a minute shorter than you would normally.
  4. Mash half the squash with a potato masher. Put both mashed and whole butternut squash chunks into the pan with chili and garlic.
  5. Add drained pasta and washed spinach into the pan. Incorporate them well into the pumpkin. Taste and season with pepper, a squeeze of lemon juice and additional salt and chili if needed.
  6. Serve immediately with chopped walnuts and lemon zest on top.

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Tuesday, November 1, 2016

Mushroom Stroganoff

Healthy Benefits
When it comes to antioxidants -the substances that help fight free radicals that are the result of oxidation in our body-we’re more likely to think of colourful vegetables than neutral-hued mushrooms. 

B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of Crimini have 44 percent and 30 percent of your daily recommended amount, respectively, white button have 36 and 30 percent, and oyster mushrooms have 32 and 39 percent.
    8 ounces uncooked ribbon noodles (per serving)
    1 tablespoon olive oil
      1 yellow onion, chopped
        3 tablespoons whole wheat flour
          2 cups vegetable broth
            1 tablespoon Liquid Aminos (or soy sauce)
              1 teaspoon lemon juice
                1 teaspoon tomato paste
                  1 pounds mushrooms (half Portobello and half White Button mushrooms), cut into large 2-inch chunks
                    1/2 teaspoon dried thyme
                      1/2 teaspoon dried sage
                        1/2 teaspoon salt
                              10 turns of fresh ground, black pepper
                                1/4 cup flat-leaf parsley, minced


                                1. Cook the noodles per the direction on the package. Under cook them a bit because they will be cooked again once incorporated into the sauce.
                                2. Drain and set aside.
                                3. In a large saucepan, add the olive oil and sauté the onions for 3 minutes over medium heat.
                                4. Add the flour and cook for 30 seconds, stirring constantly.
                                5. Gradually add the broth, soy sauce, lemon juice, and tomato paste, while stirring at the same time. Stir until mixture becomes thick and bubbly, about a minute.
                                6. Add the mushrooms, thyme, sage, and salt. Stir to combine.
                                7. Cook for 5 minutes, stirring frequently until mushrooms have shrunk in size.
                                8. Add the noodles, 1 tablespoon of flour, black pepper, and parsley and cook on low for an additional 5 minutes.
                                9. Garnish with parsley.