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.

Ingredients   

• 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

Preparation 

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.

Inspired by http://www.lazycatkitchen.com/pumpkin-spinach-and-walnut-spaghetti/

Green Pancakes (Kale or Spinach)

Start your day with the most nutritionally dense vegetable, kale.

Healthy Benefits

Kale is a superstar vegetable.

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. 

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health. Kale is now recognized as providing comprehensive support for the body's detoxification system. The fiber content of helps lower blood cholesterol levels and reduce the risk of heart disease. 

Ingredients   408 calories per serving (serves 2)

1 banana

1/2 tsp. baking powder

Dashes of cinnamon, cardamom and coriander 

1/4 cup almond or soy milk

2 generous handfuls kale (remove spines) or spinach (approx. 4 cups) or other leafy green

1 flax egg  (1 tbsp of flaxseed + 3 tbsp of water)

1/2 cup old fashioned oats

1/2 cup whole wheat flour
1/2 tbsp. chia seeds
1/4 cup of crushed walnuts (optional and recommended)

Preparation

- Blend the banana, baking powder, spices, almond milk and kale (or spinach)

- Transfer mixture to a medium mixing bowl and add the (optional) oil, flax egg and mix

- In another bowl, add oats, flour and chia seeds and stir
- Combine all ingredients and stir

- Coat griddle (or skillet) with non-stick spray (or oil). Flip when browned.
- Serve with maple syrup

Note to vegan chef:

The original recipe I saw called for 1 tbspn of canola oil. I try to limit oil in my cooking so I don't use it to reduce the calories ... I don't think it needs it. I don't think kale has a strong taste and so these kale pancakes are not overpowering in any way.

Nutrition: (per 3 pancakes)

Reference: The Truth About Kale, What's New and Beneficial about Kale, Calorie Count