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Rachel's Nourishing Kitchen · Page 12 of 38 · Nourish Your Body. Feed Your Soul.

Sunny Cran-ola Bars {No-Bake, Nut-Free, Gluten-Free}

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On March 17, 2016

In Clean Eating, Dairy-Free, Gluten-Free, How To, My Story, Products I Use, Recipes, Vegetarian

One of my coworkers has peanut, tree nut and coconut allergies, so I challenged myself to make something she could enjoy along with everyone else for a cooking demo I taught today at work.

That’s how these bars came to be.

They’re slightly sweet, salty, tart, crunch and chewy – lots of tastes and textures to keep your taste buds happy!

bars on plate

The main ingredient is sunflower seed butter, which is where this recipe gets its “sunny” name. I’ve written about Sunbutter in a previous post here. You can find it at any grocery store (often in the natural food aisle) and at Target and Walmart. Target sells it in single serve to go packets, which is super convenient.

I shared a variation of this recipe back in the fall for a healthy snacks for kids cooking class but changed it up a little bit, so you wouldn’t need a food processor to make it. I also swapped out cranberries for raisins and used less sweetener overall.

This recipe comes together in about 5-7 minutes, so it’s easy to make in a pinch for an energizing snack!

cran cover

Yield: 20-24 squares

Ingredients

  • 3 cups whole rolled oats (I love Bob’s Red Mill Gluten-Free brand)
  • 2 teaspoons cinnamon
  • Heaping 1/4 teaspoon fine grain sea salt
  • 1/2 cup pumpkin seeds
  • 1/3 cup dried cranberries
  • 1 cup sunflower seed butter (or peanut butter)
  • 1/3 cup + 1 tablespoon honey (add more if you want sweeter)
  • 1 teaspoon vanilla extract
  • Water, as needed

Directions

  1. Line an 8 x 8 pan with parchment paper. Combine oats, cinnamon, sea salt, pumpkin seeds and cranberries in a medium bowl and set aside.
  2. In a small saucepan, heat sunflower seed butter and honey on medium-low, stirring until smooth. Remove from heat and stir in vanilla.
  3. Pour liquid over oats and stir with a spoon or your hands to combine. If it’s too try, add water, 1 tablespoon at a time until it sticks. Once everything comes together, press mixture into lined pan, using the back of a spatula or excess parchment paper to press it down and flatten the top.
  4. Refrigerate for at least an hour to set. Lift parchment from pan and cut into squares. Store in the refrigerator.

Charm City Cooks: YumUniverse Potluck {5 Plant-Powered Recipes}

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On March 12, 2016

In Clean Eating, Dairy-Free, Gluten-Free, Gluten-Free, My Story, Recipes

The first potluck I can remember going to was in the large fellowship hall of the Presbyterian Church I attended as a kid. Though there was more food than there were people to eat it, I have such positive memories of coming together with community to share a meal.

Last year, my friend, fellow health coach and culinary nutrition expert, Katie Hussong, and I decided to start a local potluck group called Charm City Cooks. Our goal was to bring people together regularly to share nourishing and delicious meals and create a safe space to build community.

Our first potluck was centered around recipes in The Undiet Cookbook, written by our culinary nutrition instructor, Meghan Telpner.

We had so much fun, we decided to do it again, even though winter weather postponed our plans…twice! On a beautiful, cool and crisp, spring-like Friday evening, we came together to share recipes from the blog, YumUniverse.

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I love trying recipes from other bloggers and introducing you to those wonderful people as well, so you can expand your recipe bank and find new sources of cooking inspiration.

YumUniverse invites their readers to do this:

Discover the infinite possibilities for a plant-inspired, gluten-free lifestyle with veggie junkie, author and recipe developer, Heather Crosby

I’ve experienced so much vitality along with health and beauty benefits since boosting my intake of plant-based foods about five years ago. I believe the life in food gives us life and that colorful, vibrant foods help to build vibrant bodies. That’s why I center most of what I eat around plant-based foods.

YumUniverse has hundreds of beautiful and tempting recipes on their site, so it was hard to choose what to make, but these are the recipes we picked for our potluck:

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Each of us had a little of everything and commented how delicious it was.

As we sat around the table sharing stories, dreams, smiles and laughter, I reflected on how special it is to connect with food and people in a way that nourishes us on so many levels.

This is how we were meant to experience food to its fullest – in community. 

As someone who hasn’t always felt like I “fit in,” being part of tribes like this one has been so healing for me. I love that I can “be me” and be surrounded by other women who are brave enough to do the same.

We’re already planning the next gathering and look forward to what dish each person will be inspired to bring. If you’re looking for something fun to do with your friends or family and want to try new recipes and build community, plan your own cookbook potluck party!

YumUniverse Group

The Charm City Cooks crew after our YumUniverse meal!

How to Make Your Own Granola {Video}

By

On March 10, 2016

In Clean Eating, Dairy-Free, Dairy-Free, Gluten-Free, Gluten-Free, How To, Recipes

Let’s get back to basics.

With all of the talk and media buzz about the latest and greatest superfoods, sometimes we lose sight of how amazing some of the most basic and familiar foods are.

That’s why today is all about OATS!

oats

Whether you know them by oatmeal raisin cookies, a bowl of oatmeal for breakfast or as a common ingredient in granola, there’s a pretty good chance that you’ve eaten oats before. The oats I recommend buying are whole rolled oats (rather than the packets or “quick oats.”). If I want a chewier texture, I’ll change it up and use steel cut oats.

Oats are PACKED with some pretty awesome body and brain-boosting benefits:

  • With more soluble fiber than any other grain, oats help us stabilize our blood sugar, energy and mood AND help slow digestion and increase feelings of fullness
  • The contain compounds that help lower our cholesterol, which is why they are commonly recommended as a heart healthy food.
  • Second only to quinoa in protein content, oats contain a variety of amino acids, which serve as the building blocks to everything from our skin, hair and nails to our enzymes, hormones and neurotransmitters
  • Oats are rich in anti–inflammatory and antioxidant–rich compounds that protect our body and our brain

Oats are the star of today’s video that shows you how easy it is to make your own granola using everyday ingredients. It takes less than 5 minutes to assemble and only about 30 minutes to cook. Once you see how simple it is to do yourself, you won’t want the store-bought stuff!

Check out these other posts about two more granola recipes I’ve shared before:

https://www.youtube.com/watch?v=ybic80tg8MA

granola closeup

Easy Trail Mix Granola

Ingredients

  • 4 cups rolled oats
  • 1 cup raw walnuts, chopped
  • 1 cup raw sunflower seeds
  • 1 cup shaved coconut
  • 2 teaspoons ground cinnamon
  • 3/4 teaspoon fine grain sea salt
  • 1 teaspoon vanilla extract
  • 1/2 cup honey or 100% pure maple syrup (or a combo of both!)
  • 1/2 cup coconut oil, melted
  • 1 cup dried cranberries, raisins or goji berries

Directions

  1. Preheat oven to 300F.
  2. Combine dry ingredients in a large mixing bowl. Add cinnamon and sea salt and stir to combine. Add honey, coconut oil and vanilla and combine with a large spoon or your hands until all of the pieces are coated and begin to stick together.
  3. Press granola onto a lined baking sheet and cook in the oven for 30-35 minutes, removing the pan to turn the granola with a spatula every 10-12 minutes. For more clumps, firmly press granola onto sheet with the back of your spatula or spoon after you toss it for the first time and don’t toss it again.
  4. When granola begins to smell fragrant and is starting to turn golden, remove it from the oven to cool. Once cool, add dried fruit and toss to combine. Store in a glass jar in the fridge.

If you want granola that clumps together more, substitute 2-4 tablespoons of whisked egg whites in place of some of the oil. 

Enjoy the Journey, It’s Not a Race

By

On March 7, 2016

In Inspired, My Story

Do you ever feel like you’re behind in your life?

That you “should” be further along than you are?

That no matter what you do, you can’t keep up?

It’s exhausting, isn’t it?

I feel that way frequently as I’m constantly pursuing the next thing, the thing that will set me apart and propel me forward. The thing that will define my work and bring it to a wider audience. What is the book I’m “supposed to” write? What will I offer to the world that is unique and remarkable? How will I know when I’ve “made it”? And what does that even mean?

It’s easy to get caught up in the rat race – to feel like everyone is passing you on their way to the top, that you’re not moving quite fast enough. That you’ll miss your chance.

I struggle with this big time.

Maybe you do, too.

That’s why I want to share this video with you – for encouragement. I’m saying these words to you as much as I’m saying them to myself. Because I need to hear them, too. Sometimes we just need to take a pause and allow ourselves to be reminded of what is true instead of focusing so much on the next “to do.”

The book I mentioned in the video is by Geneen Roth and is called Women Food and God. She is a remarkable writer and inspiration. 

The Best of Broccoli: 10 Awesome Recipes to Try

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On March 3, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, GBOMBS, Gluten-Free, Paleo, Recipes, Vegan, Vegetarian

There’s a lot of talk about “superfoods” these days.

It’s easy to become overwhelmed when we hear about all the nutrient-packed foods we “should” add to our diet like maca powder, goji berries, and spirulina. Given what I do for a living and because I like experimenting with food, I often have these foods in my pantry. They’re fun to add in to desserts, smoothies, chocolate bark and even trail mixes.

BUT, do you have to stock up on specialty superfoods like these in order to be well nourished? 

Nope!

There are so many amazing everyday foods we can eat that don’t cost a lot of money, are easily accessible, and, in most cases, are already familiar to you.

I’m going to be focusing on highlighting some of these simple superfoods over the next few months to encourage you to take different spins on how to make them more exciting. Whenever I get into the mode of experimenting with new ways of cooking the same food, it makes me want to eat it more often.

The first food has always been my favorite vegetable.

Broccoli!

Loaded with fiber, bone-building calcium, and immune-boosting, cancer-preventive, anti-inflammatory, and detoxifying compounds, broccoli is one of the most nourishing foods we can eat. Fortunately, there are so many amazingly delicious ways to prepare it.

The recipes below showcase this nutrient-packed super star in a number of ways – in soups, lightly steamed, sauteed, and my favorite way…roasted!

Roasted broccoli is quite possibly one of the most delicious foods on the planet, especially in recipe #9 for Garlicky Roasted Broccoli and in recipe #6 as a pop of color and texture in THE BEST dairy-free mac and cheese.

broccoli collage

Here are ten of my favorite broccoli recipes. Add one or two to next week’s meal plan!

Lemon Lentil Vegetable Soup by Meghan Telpner (easy and delicious soup, especially with avocado slices on top!)

Broccoli, Avocado & Lime Salad by Deliciously Ella

Roasted Buddha Bowl by oh she glows

skilletgoodbroccoli soup

Tangy creamy quinoa broccoli salad

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Garlicky Roasted Broccoli (AKA Crack Broccoli) by The Kitchn (use 1/2 tsp salt not 1 tsp!)

Curb Cravings with Crunchy Cacao Nibs {Plus 7 Recipes to Try!}

By

On February 25, 2016

In Anti-Inflammatory, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Products I Use, Recipes, Tips & Tricks

For the video version of this post, check out my Facebook page!

Either way, make sure you hit up the awesome recipes at the bottom 🙂

——————————————————————————————–

Let’s pretend it’s 3:00 in the afternoon.

What’s something a lot of people crave right about now?

Nibs

Did you say CHOCOLATE?

The reason why might surprise you!

Many of us start to notice a dip in our energy levels and attention spans and the cumulative impact of stress throughout the day by mid-afternoon. Why not give our body a boost in energy, feel good chemicals and relaxation at the time we need it most? Why not enjoy some chocolate?

High quality dark chocolate that contains a high percentage of cacao (ka-KOW) is packed with magnesium.

Magnesium is known as the relaxation and anti-anxiety mineral, and most of us are deficient in it. Not only that, but in times of stress and high demands, our body needs it more than ever. Sources of magnesium include spinach, oats, beans, pumpkin seeds, leafy greens, sesame seeds.

And…CHOCOLATE! 🙂

The key is to use QUALITY chocolate. I’ve written before here about why I became a qualitarian and what it means to be one. As the word suggests, I encourage you to focus on eating the highest quality food you can, especially when it comes to things like chocolate – the darker and purer, the better.

One of the purest forms of chocolate we can eat is cacao nibs.

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These bitter, crunchy chocolate bits are peeled and crumbled from dried, whole cacao beans. They are PACKED with nourishing, fueling goodness! When we hear about chocolate being good for us, these little guys take the prize. One ounce (about 1/4 cup) of cacao nibs contains:

  • 35% of the recommended daily value of relaxing magnesium
  • 6 GRAMS of fiber, which fills us up and keeps things moving in our digestive system. Only about 3% of the population eats the adequate minimum intake of fiber, even though it is one of the main disease fighters, blood sugar regulators, and energy stabilizers out there
  • 4 grams of satiating protein
  • Over HALF of the recommended daily value of copper and manganese, trace minerals that help us with formation of tissues (like bones and skin), energy production, and blood sugar balance.

You can find them in the natural food aisle of your grocery store, but I find the best deals at HomeGoods or online at Amazon or Vitacost. Wegmans, Whole Foods, and MOMs Organic Market carry them as well.

You can enjoy cacao nibs in trail mix, cookies, chocolate bark, brownie bites, sprinkled on top of smoothies or avocado pudding (recipe coming!), and as a topping for my chocolate walnut brownies.

Check out SEVEN of my favorite cacao nib recipes below!

Click the picture to get to the recipe.

PB Oat Bites CoverIMG_2208Mint Choco Chip Bday Ballssuper food trail mixcherry choco biteschococherrybanner2barkmain

Listen to the Whisper: Why I Fired My Doctors

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On February 23, 2016

In Inspired, My Story

What makes someone a “good” doctor?

Do they fill a prescription for you without needing to see you?

Do they give you their cell phone number?

Are they available after hours?

Do they have short wait times?

Maybe you answered, “yes” to all of those questions.

I would like to suggest we ask more important questions.

Do they help you stay well?

Do they optimize your health?

Do they explore the root causes of your symptoms?

Do they treat you like a person instead of a patient?

Think about yourself for a moment.

Do you ever deal with headaches? Fatigue? Bloating? Sore throat? Anxiety? Indigestion? Constipation? Allergies? Bronchitis? Sinus infections? Acne? Joint pain? A cough that won’t go away?

For the most part, when we’re feeling unwell, we either self-medicate using sites like TreatHeadaches which offers tonnes of advice on how to deal with all kinds of headaches and migraines, or seek the help of a physician. We schedule an appointment, spend more time in the waiting room than in the doctor’s office, and often walk out with a prescription or a referral.

We temporarily “get better”…until we get sick again.

I don’t envy doctors. They are in a tough spot these days. It’s almost as hard for them as it is for hospitals that have to recruit them. However, this task can be made easier if you use a service like Avidian Recruitment in order to find the best doctors to fill vacancies.

They are tasked to do more with less, follow time-consuming and often complex protocols mandated by the insurance industry, and are so overbooked they have limited time to spend with each patient. I believe most of them have chosen health care as their profession because they genuinely want to impact lives and help people.

But, as patients, we’re not feeling heard.

An analysis from the journal Family Medicine found patients speak for an average of only 12 seconds before being interrupted by resident physicians. Over the course of the average 11-minute visit, the patient typically gets only four minutes of airtime.

Four minutes.

That’s less than the commercial break of your favorite TV show.

We’ve accepted that this is okay.

But it’s not.

The current system isn’t working.

Doctors’ hands are tied, as they aren’t reimbursed for spending an hour with patients to gather what could be key information that could ultimately help them identify the root cause of their illness. Not only that, but a majority of the current medical school training is geared toward disease progression, diagnosis and treatment, not prevention and healing. As a result, many of us remain in a state of less than optimal health and accept that as reality.

It’s “normal” to have headaches, get the flu, and be tired every day…isn’t it?

We can come up with reasons why we feel the way we do. But, what I’ve learned by listening to dozens of people’s stories is the importance of listening to the whispers our body sends us.

I’ve learned this in my own life. I had deemed it “normal” to get ear infections every year. At one point in my life it was “normal” to have a surgery on a bi-annual basis; I had six before the age of 16 to “fix” issues in my ears and sinuses. It was “normal” to get bronchitis twice a year for over five years. It was “normal” to have acid reflux every day and take medicine for it for ten years.

Normal Commong

I didn’t question any of it for the longest time.

And neither did the nearly one dozen doctors I was seeing.

As I started to reflect, learn more about the body as an integrated system, and have conversations with people who had healed themselves, I started to realize that “dealing with it” wasn’t my only option.

About three years ago, as I learned more about the pivotal role of food in helping us be well, I started becoming frustrated by the conventional, diagnose-and-treat health care system and the physicians in it.

Why were none of them asking about me and my life? What I was eating? What might be at the root of why I was seeing them?

They were quick to prescribe a medication, send me to another specialist, or run another diagnostic. And, to be honest, like most patients, that’s what I thought I wanted.

“Just give me the quick fix, doc.”

None of them offered me what I needed most at the time.

Permission to ask questions.

A listening ear.

Time.

Hope.

Hope that I could be well.

Hope that I wasn’t “destined” to take medication for the rest of my life.

Hope that my body was resilient and wanted to be well; if only I would get out of its way.

It was during that time that I started parting ways with doctors who had been diagnosing and treating me for most of my life, masking symptoms without attempting to get to the root of what was wrong.

I met a few holistic health coaches, who first opened my eyes to the potential for healing as a result of their education and their own healing journeys. I experienced the benefits of “removing the tacks” myself (eliminating trigger foods like dairy) and noticed how quickly my body responded.

The first winter I went without congestion stunned me. Could it be possible? Did I not have to deal with these recurring health issues all the time?

Over the next year, I would be introduced to and served by a number of health care practitioners who would change my life, help me regain and restore my health and vitality, and influence the direction my career has taken.

They helped me listen to my body’s whispers.

body smart

From a local chiropractor trained in integrative health to my integrative medicine doctor / acupuncturist and functional medicine nutritionist to the latest addition to my health care team, an integrative medicine dentist, I now feel heard.

They know me as a person, not a patient.

They ask me questions instead of just telling me what to do.

They spend time with me rather than rushing me out the door.

They understand the body as an interconnected system, not a disjointed set of symptoms.

They are humble and don’t assume they know it all; they encourage me to tap into my intuition and signals my body is sending me.

A lot of people turn to alternative healing methods as a new way of treating mental health issues as well as other illnesses. For example, a good friend of mine uses CBD oil as a way of combatting her anxiety and depression. You can Read More about the potential health-boosting benefits of CBD oil on websites such as myriamshopehemp.com.

I am healing.

I have hope.

So, what about you?

Have you been to a doctor for testing because you’ve felt something isn’t right but were then told, “Everything’s fine!”…even though you know it’s not?

Are you feeling like something is “off” but don’t know who you can turn to to help you figure it out?

Do you want to partner with a practitioner who will listen, seek to understand you, spend time with you, and help you heal and find hope in your situation?

I’m not willing to wait for the health care system to figure this out. It could take a very long time. Instead, I’m taking my health into my hands and am encouraging you to do the same.

If you live in the Baltimore area, here is a list of practitioners I trust, who will listen to you and help you get to the root of what’s wrong. If you’re outside of this area, use this link from the Institute for Functional Medicine to find a “root cause” practitioner in your area.

Whatever you do, hold on to hope.

Believe healing is possible.

And remind yourself of this truth.

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Easy Peanut Butter Oat Energy Bites {Video}

By

On February 18, 2016

In Clean Eating, Dairy-Free, Gluten-Free, How To, Vegan, Vegetarian

My coworkers are the best taste testers. When I’m experimenting with new recipes, they are the brave ones who often try them out and give me feedback before I post them on here.

So far, this is the feedback I’ve gotten about these tasty bites:

YUMMMMMM

Delicious

Such a good treat 🙂

Sooooooo good!

PB Bite

Making these Peanut Butter Oat Energy Bites is super simple, fun (and messy!), and they are easy to take and eat on the go. You can enjoy these as part of breakfast, a snack or even dessert!

Most oat energy bites have coconut in them, and I know a lot of people aren’t the biggest fans of coconut, so I thought I would do some tinkering to make this recipe coconut-free.

The subtle saltiness from the peanut butter, sweetness from the maple syrup, nuttiness from the flax seed and crunch from the cacao nibs make these treats fun to eat.

I made this video to show you exactly how to make them!

https://youtu.be/LoRp7VJiXCc

Because you really need to get in there and get your hands sticky and messy, if you have kids (or just want to feel like one!), this is a recipe you’ll want to try.

For the full list of ingredients (and more mouthwatering pics), see below.

PB Oat Bites CoverPB Oat Bite

No-Bake Peanut Butter Oat Balls

These delicious peanut butter oat balls make a great snack or part of your breakfast! I use cacao nibs instead of chocolate chips to keep the sugar content down, but you could also use mini chocolate chips if you’d like!

  • 2 cups rolled oats (gluten-free)
  • 1/2 cup hemp seeds
  • 1/2 cup ground flax seed
  • 1 cup natural peanut butter
  • 2/3 cup honey (You can use 1/2 cup for a lower sugar count!)
  • 2 teaspoons vanilla extract
  • 1/2 cup raw cacao nibs (or mini dark chocolate chips)
  • Pinch fine grain sea salt

  1. Set the peanut butter and honey at room temperature for about 15 minutes to warm up and for the PB to soften. If the peanut butter is too hard, you can also soften it by gently heating it in a small pot on the stove top with the honey.

  2. Mix all ingredients in a bowl and stir with your hands to combine. It will be messy (but fun!).

  3. To help the mixture “set,” put the dough in the fridge about an hour, so it is easier to work with. It’ll seem too wet, but don’t worry, that will make it easier to work with once it’s had time to come together. It’s easiest to start making the bites using a cookie scooper, but you can also shape them into balls using your hands and then gently roll them. Store them in a glass container in your fridge or freezer.

I use raw cacao nibs instead of chocolate chips because they add a nice crunch and don’t have all the sugar from chocolate chips.

Celeriac: Give This Ugly Vegetable a Chance

By

On February 4, 2016

In Dairy-Free, Gluten-Free, How To, Paleo, Recipes, Tips & Tricks

Avocado. Eggplant. Sauerkraut.

Most of us can think of certain foods that we don’t like or refused to try at one point. As a recovering picky eater, I was often afraid to try new foods, especially foods that looked or sounded “weird” to me.

Sauerkraut, eggplant and avocado were all foods that I wouldn’t even try at one point in my life but have learned to like, and, in the case of avocados, LOVE.

We’re told not to judge something without getting to know it, but, let’s be honest, most of us do. One vegetable that I had seen multiple times and was curious but afraid to try because of how strange it looked was this…

celeriac

Celeriac (say, sa-LAIR-ee-ac) also known as celery root.

It’s a relative of parsnips, carrots and parsley, and its taste resembles celery but is slightly sweeter, nuttier and milder. It’s a great source of filling fiber and also contains quite a bit of vitamin K, which supports heart and bone health.

This root vegetable isn’t always easy to find here in the U.S. (I get mine at MOMs Organic Market or Whole Foods), but if you can find it, it’s worth trying! It can be served the same way as a potato (mashed, roasted, sliced into fries, steamed, and as a component in soups and stews), so it’s really versatile.

Check out the video below to learn how easy it is to get the skin off of this less than beautiful root veggie and for a few more tips about how to prepare it!

https://youtu.be/5SY6tmzWXIA

Then, try one of the celeriac-centered recipes below:

Smashed Celeriac by Jamie Oliver

Celeriac Mash by Paleo Leap. This is the recipe I made, but I added about 1 tablespoon of fresh thyme, used 4 cloves of garlic, and used veggie broth instead of chicken stock.

celeriac puree.jpg

Autumn Celeriac Puree by food52

Cauliflower Celeriac Soup by Cook Eat Paleo

Easy Celery Root Fries by The Spunky Coconut

Rosemary Roasted Celery Root & Carrots by Everyday Health

Roasted Root Vegetables with Tomatoes and Kale by Simply Recipes

roasted-root-vegetables-tomatoes-kale-vertical-a2-1200

Photo used with permission from SimplyRecipes

 

Which recipe do you want to try? Do you have another you’d like to share? Feel free to leave a comment below!

 

 

GBOMBS Spaghetti Squash Saute + How-To Video {Gluten-Free, Paleo}

By

On January 28, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Dairy-Free, GBOMBS, Gluten-Free, Gluten-Free, How To, Recipes, Tips & Tricks, Vegan, Vegetarian

I’ve been on a squash kick lately! From roasted butternut squash to creamy kabocha squash soup and even squash “pasta,” winter squash is one of my favorite foods because it’s versatile, delicious and nourishing.

Today we’re going to take a look at a squash that many of us have heard of before but might have been too intimidated to try making ourselves – spaghetti squash!

As someone who loved twirling pasta on my fork as a kid, this is a food that is fun to eat and play with…and it has lots of body-boosting benefits, too!

IMG_7154

Winter squash is packed with antioxidants that support our body from the inside out – vitamin A for our skin and eyes, vitamin C for antioxidant protection, fiber for fullness, and folate, a B vitamin that supports our body’s production of mood-boosting neurotransmitters.

For more info about the awesomeness of spaghetti squash, click here.

Now, I’m not going to lie to you and say that it tastes just like spaghetti (because it doesn’t…it’s a bit crunchier and a tad sweeter), BUT it does give you a similar experience and is basic enough to be paired with a variety of sauces – from pesto and marinara to pad Thai.

Check out my video below for the step-by-step instructions for how to prepare spaghetti squash and then buy some for yourself, so you can make one of the recipes below! It’s easier than you think 🙂 If you’re more of a picture person, check out this post I wrote for step-by-step pictures and directions.

https://www.youtube.com/watch?v=qMR2L0qq1jU

I’ve included a recipe below for a winter veggie saute full of GBOMBS like shallots, garlic, dino kale, beans, berries and pumpkin seeds. Here are a few additional spaghetti squash recipes for you to try:

Spaghetti Squash Saute.jpg

Ingredients

1 large spaghetti squash
1/2 cup water
1 tablespoon ghee (clarified butter) or coconut oil
3 cloves garlic, minced
3 shallots, sliced
1 bunch dino kale (AKA lacinato or Tuscan kale), destemmed and chopped
1/4 cups water
1 15-oz can no-salt added cannellini beans, drained and rinsed
1/3 cup dried cranberries
1/3 cup pumpkin seeds, lightly toasted
1 tablespoon raw apple cider vinegar
Freshly cracked black pepper and sea salt to taste

Directions

1. Preheat oven to 400F.
2. Slice a line down the length of the spaghetti squash, about a half-inch deep or make several slits round the squash to allow steam to release. It’s usually too hard to cut in half at this point unless you have a really good knife.
3. Put the squash in a 9 x 13 baking dish in the oven for 25 minutes, so it can soften enough to easily cut it in half. Remove squash from the oven and let it cool enough to handle it. Cut it in half lengthwise. Scoop out the seeds with a spoon.
5. Put the squash cut-side down in the baking dish and fill the bottom of the dish with 1/2 cup water. Return squash to oven for about 30 minutes or until the squash easily pulls away from the shell. Let the squash cool and then scrape out the inside into strands with a fork.
6. In a large sauté pan over medium heat, sauté shallots in ghee (or oil) until fragrant, about 4-6 minutes. Add garlic and sauté 30-60 seconds. Add spaghetti squash, dino kale and 1/4 cup water and toss until the kale is wilted but bright green. Add beans and toss until heated through then add cranberries and pumpkin seeds. Remove from heat and sprinkle with 1 1⁄2 tablespoons apple cider vinegar.

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