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Baked Mexican Butternut Squash

2 pounds butternut squash, peeled and cut into 1 inch cubes

2 Tbsp. olive oil

1 ½ tsp. cumin

½ tsp smoked paprika

½ tsp chili powder

Pinch of cayenne

½ tsp. salt

Preheat the oven to 400.

Put the squash in a large bowl and drizzle with the olive oil. Use a spoon to stir the squash to coat each piece with oil.

Mix together the cumin, smoked paprika, chili powder, cayenne and salt in a small bowl. Sprinkle this mixture on the squash and stir to coat the pieces.

Add the squash to a large rimmed baking sheet.

Bake 25-30 minutes until fork tender.

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Maria Faires’ Lemon Farro and Brussels Sprouts


 

 

 

 

 

Lemon Farro and Brussels Sprouts

Farro is a variety of wheat and similar to wheat berries, farro is still a bit chewy when cooked, rather than soft and mushy. Farro is still a bit chewy when cooked, rather than soft and mushy. If you don’t have access to a Trader Joe’s, use wheat berries.

In the spring when asparagus is in season, try substituting asparagus for the Brussels sprouts.

·      1 c. Farro Ten Minute Trader Joe’s or Wheat Berries (Adjust cooking time)

·      2 or 3 c. chicken or vegetable broth (Adjust amount depending on if you are using Ten Minute Farro or Wheat Berries)

·      1 lb. Brussels sprouts, ends trimmed and quartered

·      1 large shallot, chopped

·      2 tbsp. extra virgin olive oil, divided

·      1/4 c. chopped walnuts

·      1 tbsp. lemon juice

·      zest from 1 well-washed lemon, I like to use a microplane to zest the lemon

·      Salt + pepper to taste

1.    Combine 1 cup wheat berries and 3 cups broth OR 1 cup Ten Minute Farro and 2 cups broth in a large saucepan. Bring to a boil, then reduce heat to low. Cover and cook until tender, if using wheat berries about 50 minutes or if using Trader Joe’s Farro Ten Minute, 10 minutes. Drain off any excess liquid. Set aside.

2.    Preheat oven to 425 degrees.

3.    While wheat berries are cooking, start Brussels sprouts. Toss Brussels sprouts, shallots, and 1 tablespoon of olive oil in a large bowl. Transfer to a foil-lined rimmed baking sheet. Bake for 15-20 minutes or until browned. Remove from oven and stir in walnut pieces.

4.    Whisk together lemon juice, zest, remaining 1 Tbsp oil, salt and pepper in a large bowl. Add wheat berries and roasted vegetables; toss to combine, then serve.

 

 

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Healthy Breakfast Ideas

 

 

 

 

 

 

 

Set the day’s tone by choosing from the best of the breakfast world. Here are some ideas:

How about a breakfast salad? Chicken, spinach, broccoli, olives, tomatoes?

Oatmeal, Ceylon Cinnamon, Cherries and  Pumpkin Seeds

Whole-grain, low-sugar cereal with fruit and nonfat milk

Chia pudding with yogurt and berries

Whole-grain toast or whole wheat English muffin with peanut butter and a peach

Scrambled eggs or egg whites with whole grain English muffin or whole-wheat pita

Fruit smoothie blended with whey protein and wheat germ

Whole Grain toast spread with mashed avocado and poached egg

Oatmeal with raisins, prunes, banana or dried apricots, nuts

1 homemade bran muffin

Acai bowl with fruit

1 apple with 1 mozzarella string cheese stick

1 cup low-fat cottage cheese topped with 1/2 cup peaches canned in their own juice

1 cup tomato or vegetable juice (choose low-sodium to reduce salt intake), 4 whole wheat crackers, 1 ounce low-fat cheddar cheese

1 cup plain yogurt mixed with 1/2 cup berries and 2 Tbs low fat granola

1/4 melon with 1/2 cup low-fat cottage cheese

Egg sandwich made with 2 slices whole wheat toast, 1 fried egg and 1 slice low-fat cheese, 1 sliced tomato; 1 banana

Smoothie made with 1/2 cup skim milk, 1 cup plain fat-free yogurt, 1 cup blueberries (fresh or frozen), 2 teaspoons wheat germ or flaxmeal, ceylon cinnamon and 1/2 cup orange juice.

Make-your-own granola: Mix 3/4 cup bran flakes with 3 tablespoons raisins, 1/2 small banana and 2 teaspoons chopped walnuts or almonds; eat with 1 cup skim milk

2-egg omelet with 1/2 cup chopped sautéed vegetables (use a non-stick skillet for the egg and vegetables); 1 slice whole wheat toast topped with 1 teaspoon tub margarine or jam; 1 cup skim milk

1/2 whole wheat English muffin topped with 1 ounce melted low-fat cheese and 1 ounce Canadian bacon; 1/2 grapefruit; 1 cup skim milk

1 oat bran frozen (or homemade!) waffle topped with 1/2 cup low-fat cottage cheese, 2 teaspoons maple syrup and 1/2 cup strawberries; 1 cup skim milk

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