Sunday, December 21, 2014

Butternut Squash with Grapes

This is a really flavorful and healthy side dish that is perfect for the holidays!  The combination of flavors in this are so delicious! The natural sweetness from the grapes just blends so well with the squash and sage in this dish. Super Yummy!

Here some health benefits of butternut squash:
Butternut squash has more vitamin A than a pumpkin constituting about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for optimum eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers.

It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 , thiamin, and pantothenic acid.

It has similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

  • 1/4 cup chopped pecans
  • 1 (2 pound) butternut squash - peeled, seeded, and cut into 1-inch cubes
  • 1/2 pound seedless red grapes
  • 1/2 cup chopped sweet onion
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 6 fresh sage leaves, chopped


1.  Preheat oven to 425 degrees F (220 degrees C).
2.  Mix squash, grapes, onion, chopped pecans, olive oil, salt, pepper, and sage leaves together in a large baking dish to coat squash, onion, and grapes in oil and seasoning.
3.  Roast in the preheated oven until squash and onion are golden and slightly caramelized, about 50 minutes.

Calories 104  Cholesterol 0  Fiber 2.4g  Sodium 93mg  Carbs 16g   Fat 4.7g  Protein 2g

Wednesday, December 3, 2014

Cauliflower Popcorn

Here is a tasty and healthier alternative to regular popcorn.  Tastes delicious and kids like it too! Cauliflower is a nutritional powerhouse that is low in fat and carbohydrates but high in fiber.  It has also been shown in studies to prevent certain types of cancer. So go ahead and try this healthy and yummy recipe!  You can also jazz it up by sprinkling parmesan cheese over this.   Lining a baking sheet with parchment paper will make clean up easy too.  Hope you enjoy!

Makes 4 servings

  • 1 large head cauliflower, broken into small florets
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic salt
1.  Preheat oven to 400 degrees F (200 degrees C).
2. Whisk olive oil and garlic salt together in a large bowl; add cauliflower and toss to coat completely. Spread cauliflower out onto a baking sheet.
3.  Bake in the preheated oven until golden and tender, 15 to 18 minutes.

Calories: 83 Carbohydrates: 11.2g  Fiber: 5.3g  Cholesterol: 0 Sodium: 290 mg. Fat: 3.6g Protein:4.2g