Nutritional Basics
Nutritional Basics
219 Route 32, Suite 103 - Central Valley, NY 10917
ph: 845-926 3408
fax: 845-926-3479
alt: 845-707 2451
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Healthy Recipes
Eating a plant based, whole food diet doesn't have to be boring! There are so many recipes out there - it's hard to choose. Here are just a few of our favorites.
Recipes courtesy of Clean Eating Magazine, January/February 2010
Curried Squash
Ingredients:
1 cup brown basmati rice
1 1/2 lb acorn squash, seeded, stemmed and diced into 3/4 inch pieces
6 oz spinach
1 1/2 cups low-sodium chicken or vegetable broth
1 1/2 tsp ground coriander
3/4 tsp ground tumeric
1/2 tsp fine sea salt
1/8 tsp cayenne powder
1 tbsp safflower, sunflower or peanut oil
2 cloves garlic, minced
Prepare rice according to package directions. Remove from heat and let stand, covered until ready to serve.
While rice is cooking, in a medium bowl, combine broth, coriander, cumin, turmeric, salt and cayenne, set aside.
When rice is about 10 minutes from being done, in a large skillet or saucepan with a tight-fitting lid, warm oil over medium heat. Add squash and cook, stirring occasionally for 2 minutes. Add garlic and cook, stirring occasionially until fragrant, about 1 minute. Add broth mixture, increse heat to high and bring to a boil. Reduce to low, cover and cook until squash is tender, about 10 minutes.
Remove lid and add spinach, 1 handful at a time, stiring after each addition until wilted. Surve curried squash -spinahc mixture over rice.
Nutrients per serving (3/4 cup rice and 1 1/4 cups) squash-spinach mixture -
210 calories, 6g total fat, 39g carbs, 5g fiber, 1g sugar, 6g proteice, 340mg sodium, 0 mg cholesterol
Shrimp Stuffed Squash
The beautiful round shape of acorn squash makes it a natural for stuffing. Once you've enjoyed what's inside, don't forget to eat the "bowl" its a great source of vitamins A, B6 and C.
Ingredients
1 cup brown basmati rice
9 oz large raw peeled shrimp with tails cut off into bite -size pieces
3 small acron squash (about 1 1/3 lb each, halved lengthwise and seeded)
3 oz spinach roughly chopped
Olive Oil cooking spray
1 tsp fine sea salt, divided
3/4 tsp fresh ground black pepper, divided
2 tsp dried thyme
1/3 cup whole wheat bread crumbs
2 tsp olive oil
Prepare rice according to package directions. When the rice is about 3 minutes from being done, stir in shrimp. Continue to cook, covered, until rice is done and shrimp is cooked through. Remove from heat and let stand, covered.
While rice is cooking, preheat oven to 375 degrees. Coat a large rimmed baking sheet with cooking spray. Sprinkle inside of squash with a1/2 tsp salt and 1/2 tsp pepper, dividing evenly. Arrange squash cut sides down to prepared baking sheet and roast until easily pierced with a knife, about 30 minutes. Remove squash from oven, leaving oven on at same temp.
In a large bowl, combine shrimp-rice mixture, spinach, thyme, remaining1/2 tsp salt and 1/3 tsp pepper. Fill squash halves with mixture, dividing evenly. In a small bowl, combine bread crumbs and oil. Sprinkle bread crumb mixture over stuffing, dividing evenly. Arrange squash on baking sheet, stuffing side up and bake until stuffing is heated through and browned on top, about 20 minutes.
Nutrients per serving (1/2 stuffed squash)
290 calories, 4g total fat, 53g carbs, 6g fiber, 5g sugars, 15g protien, 430mg sodium, 65mg cholesterol
Versatile Vegetable of the Month - Squash
Promotes Optimal Health
Although not as potent as root vegetables like burdock, garlic or onion, squashes have been found to have anti-cancer type effects. Although phytonutrient research on squash is limited, some lab studies have shown vegetable juices obtained from squash to be parallel to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).
Supports Men's Health
In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.
Well-Rounded Cardiovascular Protection
The traditional nutrients provided by squash are equally impressive. Our food ranking system qualified squash as an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A (notably through its concentration of carotenoids, including beta-carotene), fiber, potassium, folate, copper, riboflavin, and phosphorus.
Many of these nutrients have been shown in studies to be helpful for the prevention of atherosclerosis and diabetic heart disease. Squash's magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium in squash, magnesium is also helpful for reducing high blood pressure. The vitamin C and beta-carotene found in squash can help to prevent the oxidation of cholesterol. Since oxidized cholesterol is the type that builds up in blood vessel walls, these nutrients may help to reduce the progression of atherosclerosis. The vitamin folate found in squash are needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can contribute to heart attack and stroke risk if levels get too high. Finally, squash's fiber has been shown to lower high cholesterol levels, which can help to reduce the risk of atherosclerosis and diabetic heart disease.
A Disease-Fighting Food
The nutrients in squash are useful for the prevention of other conditions as well. High intakes of fiber-rich foods help to keep cancer-causing toxins away from cells in the colon, while the folate, vitamin C, and beta-carotene help to protect these cells from the chemicals that can lead to colon cancer. The antioxidants vitamin C and beta-carotene also have anti-inflammatory properties that make them helpful for conditions like asthma, osteoarthritis, and rheumatoid arthritis, where inflammation plays a big role. The copper found in squash is also helpful for reducing the painful symptoms of rheumatoid arthritis.
Cited from www.whfoods.com
Check out
http://whatscookingamerica.net/squash.htm
for tons of information on types and ways to serve this most versatile of vegetables!
Nutritional Basics
219 Route 32, Suite 103 - Central Valley, NY 10917
ph: 845-926 3408
fax: 845-926-3479
alt: 845-707 2451
nutritio
