Tag: vegetables

Growing Asparagus

Asparagus is full of an amazing amount of nutrients. I had no idea.  It is a powerhouse of nutrition. Take a glance at the nutritional highlights found at the end of this article. Continue reading “Growing Asparagus” →

Protein: Why, How Much and Risks

 

What is Protein?

Previously, we discussed why protein is important for our metabolism. As promised, we’re going to dive in a little deeper to explore protein and why we should care about it.

Protein is one of the important nutrients our body needs to Continue reading “Protein: Why, How Much and Risks” →

Sausage and Veggie Breakfast Saute

This is one of my usual breakfasts. It has 23 grams of protein and is low carb (9 net carbs as recipe is (18 carbs -9 grams fiber= 9 net carbs) As you can see, it also starts your day  off with plenty of fiber.

A terrific alternative when you’re looking for a breakfast without eggs.

This is a no thinking breakfast. Just throw it in the pan and heat it up. Continue reading “Sausage and Veggie Breakfast Saute” →

Growing Broccoli

 

Broccoli is a brassica in the cruciferous family, along with cabbage, Brussels sprouts, cauliflower, bok choy, kale, rutabaga and others.

It is a nutritional superstar. Cruciferous vegetables are well established as healthy foods with cancer preventative properties. However, broccoli outshines them all. It is jam packed with nutrition! If you were only going to eat one vegetable, it should be broccoli. Of course, it goes without saying that you should eat more than one vegetable.  While the florets have most of the  phytonutrients, the stalk has most of the  fiber, so  eat the whole thing! If you don’t like broccoli, learn to like it, remember you can train your taste buds.. 👅 Continue reading “Growing Broccoli” →

Growing Snow Peas

“Stand still and consider the wondrous works of God.” Job 37:14

Snow peas are an easy, fast growing crop to plant. Continue reading “Growing Snow Peas” →

Tasty Mashed Cauliflower

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If you’re trying to cut back on the carbs of mashed potatoes, mashed cauliflower is a good alternative.  It makes a great side dish that doesn’t  Continue reading “Tasty Mashed Cauliflower” →

Roasted Butternut Squash, Spinach and Mushrooms

(Scroll to bottom for recipe)

Roasting vegetables gives them so much flavor. This is one I love to cook in the fall, especially with squash from the garden. Ingredient amounts are approximate. I usually just eyeball it, but I tried to come up with quantities for those who prefer that. It’s really hard to mess up this recipe other than burning it. You can play with the spices you use if you like.

Cubing the squash is a good arm workout, like real life exercise.

DSC00375After tossing squash in oil, roast in the oven. Caramelizing gives a good flavor. You can even just eat it like that. Parchment paper is a wonderful thing. What a time saver and cookie sheet saver. Where have you been all my life?

DSC00384Brown the onion in a pan with the oil. Then add the mushrooms and cook down. The shiitake are drier mushrooms, not much liquid comes out of them, however the baby bella I’ve used cook more liquid out. You will want to let that evaporate so it is not soupy.Then add the spinach. It looks like a lot, but as you can see, it cooks down to nothing. You can even add more if you like more spinach.

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Toss the squash with the base and enjoy! You can probably add many different types of roasted vegetables to the base mix. However, my favorite is the butternut squash.

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Roasted Butternut Squash, Spinach and Mushrooms

  • Servings: 6 sides or 2-3 meals
  • Print

Ingredients

  • 1 good-sized butternut squash
  • 1 medium onion, chopped
  • 1 cup sliced shiitake mushrooms (any type is fine, I’ve also used baby bella)
  • 4 big handfuls of spinach
  • 2 T avocado oil + 2 T more
  • 1 t onion powder
  • 1/2 t garlic powder
  • 1/2 t sea salt
  • salt and pepper to taste

Directions

  1. Preheat oven to 400 degrees. Line large cookie sheet with parchment paper.
  2. Cube butternut squash.
  3. Take 2T avocado oil and stir in onion powder, garlic powder and salt. Pour over cubed squash. Stir until well coated.
  4. Lay squash on cookie sheet in single layer, spreading evenly. Cook squash roughly 40 minutes in the oven turning half way through. You may need to adjust the time depending on how much squash is on the pan. It should be nicely caramelized.
  5. While the squash is cooking, pour the other 2T avocado oil in a large pan. Place the onions in the pan and cook until caramelized. Stir frequently to avoid burning.
  6. Add mushrooms and cook them down letting any liquid from them evaporate. Add spinach and cook until reduced.
  7. Add roasted squash to the base mixture (onion, mushroom and spinach) Toss until well mixed.
  8. Add salt and pepper to taste.
  9. Enjoy!