Food of the Week Butternut Squash

High in Beta-Carotene (converted by our body into Vitamin A), which can help prevent cancer (particularly colon and breast), heart disease, and macular degeneration.

½ Cup of cooked Butternut Squash holds 25% of the daily requirement for Vitamin C

Has Folate, a B Vitamin that helps cut down the risk for birth defects in babies and can lower homocysteine levels. Homocysteine has been connected with and increased risk for heart attack and stroke because it goes on a rampage and destroys the lining of our blood vessels.

High in fiber – which helps keep our cholesterol levels how and can act as a digestive aid.

One cup of this squash has more potassium than an average size banana.Butternut-squash-2.jpg
Fun Fact: Butternut Squash is known as a winter vegetable because, before refrigerators, it was harvested in the fall and would last throughout the month of December.


Quinoa and Winter Squash Salad

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish.

Servings: 10

Here’s what you need…

  • 2 yellow onions, diced
  • 4 celery stalks, diced
  • 4 carrots, diced
  • 2 cups diced squash, butternut or any other fall or winter squash
  • 1 Tablespoon olive oil
  • 1 Tablespoon pure maple syrup
  • dash of freshly ground sea salt
  • zest and juice from 1 lemon
  • 2 cups filtered water
  • 1 cup quinoa
  • 4 sprigs of parsley, finely minced

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
  3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
  4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.


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