Good Food: Roasted Butternut Squash with Sweet + Spicy Pecans

This was one of my favorite easy dinners to make when I was in my early twenties. I roasted some squash, crumbled some goat cheese on top and sprinkled it with Trader Joe’s Sweet and Spicy Pecans. The combination of the crunchy nuts, creamy goat cheese and sweet butternut squash is SO GOOD.

I wanted to upgrade this recipe, though because I don’t really do dairy anymore and the Trader Joe’s nuts are made with… sugar and canola oil. So while the convenience is nice, I’d much rather make my own sweet and spicy nuts with ingredients I feel good about.

If you do dairy, go for goat cheese. If not, Kite Hill makes an almond milk ricotta that stands in nicely. However I must warn you, the flavor profile has gone down since I last tried it a year ago. It’s really pretty bland (which makes a nice blank canvas!) so I add salt and lemon juice to give it the same flavor profile as the goat cheese. There’s also lots of smaller non-dairy cheese brands, so check your local grocery store for something that might stand in well for goat cheese or ricotta.

This is still one of the most low key dinners and it’s a beautiful side dish for the holidays and upcoming gatherings. You can make the pecans ahead of time and you’ll likely have extras, so keep some on hand for a great little seasonal snack, to. I hope you enjoy it as much as I do!

Roasted Butternut Squash with Sweet + Spicy Pecans

Serves 2 people as an entree, 4-6 as a side
Cook time 1 hour 5 minutes / Total time 1 hour 30 minutes

Ingredients
sweet + spicy pecans
1 ¼ cups pecans
1 tbsp olive oil
1 tbsp maple syrup
¼ tsp salt
cayenne to taste (about ⅛ tsp for a subtle kick)

squash
1 large butternut squash, cubed
2 tbsp avocado oil
generous salt + pepper

garnish with
crumbled cheese of choice (goat cheese or Kite Hill Almond Milk Ricotta)
chopped parsley
pomegranate seeds

Instructions

1. For the pecans - preheat oven to 275. Toss everything in a large bowl until the pecans are well-coated. Arrange the pecans in an even layer on a baking sheet. Roast for 20 minutes, just until pecans start to get a little dark. Allow to cool completely.

2. For the squash - preheat oven to 400. Toss the cubed butternut squash with avocado oil, salt and pepper. Arrange in a single layer on a baking sheet. Roast for 30 minutes, undisturbed.

3. Remove the baking sheet after 30 minutes and increase the heat to 425. Give the butternut squash a stir. It should be starting to get golden.

4. Roast for an additional 15 minutes, until the squash is golden and crispy on some edges.

5. Allow to cool for 5-10 minutes, then transfer to the dish(es) you’d like to serve it in.

6. Sprinkle with a generous amount of pecans, your favorite cheese or non-dairy cheese, and any other toppings you’d like. Enjoy!

Good Medicine Everyday: Leafy Greens (with TWO Green Smoothie Recipes)

We all inherently know greens are good for us, right? It’s been drilled into our heads since we were kids, and as it turns out - for good reason. Today we’re talking specifically about dark leafy greens - kale, collard greens, arugula, spinach and chard. Romaine counts, too. Sorry - iceberg doesn’t and never will count because it’s mostly water and contains very few actual nutrients.

Leafy greens are packed to the brim with nutrients! They’re also full of fiber, low in calories and high in phytonutrients (plant compounds that have a big impact on the health of your cells). Read on to learn more about the ridiculously amazing benefits of eating leafy greens daily (1):

• Ever since this study came out earlier this year, I’ve been quoting it every chance I get: one, yes just ONE serving, of leafy greens per day SIGNIFICANTLY slows cognitive decline. This study showed that individuals who consumed green leafy vegetables had brains that appeared 11 years younger than their counterparts who consumed little to no green leafies. A cup of raw greens or 1/2 a cup of cooked greens daily is all it takes folks.

• If you think bananas are the only place to get your potassium, I’ve got news for ya - leafy greens have it, too. A cup of cooked spinach contains 840 mg, plus all the other good stuff plus no impact on blood sugar. Potassium is essential for fluid regulation and getting adequate amounts will help keep you bloat-free.

• Another surprise for you - leafy greens contain beta-carotene. Yep - that nutrient we usually associate with carrots and sweet potatoes? Greens have it too, making them great for supporting healthy skin.

• Combat stress with leafy greens! They contain folate and magnesium - folate helps with mood regulation by participating in dopamine and serotonin production. Magnesium is one of my favorite nutrients to help with stress since it helps relax muscles and is depleted during times of stress.

• Support your bones - dark leafies contain calcium and vitamin K, essential for strong bones.

• Greens contain many anti-inflammatory properties thanks to their antioxidants and polyphenols. This also puts them in the cancer-fighting category.

• The chlorophyll in greens supports the liver by helping to escort toxins out of the body. In our increasingly toxic world, this is so important.

Have I convinced you to eat your greens yet? It’s so simple, yet so many people go throughout their day without eating a single green thing. I personally make it a point to have greens at a minimum of one meal per day, though it’s usually more like two and if I make it to three I feel like a superhero. Here are some of my favorite ways to get your greens in:

• Add frozen spinach to smoothies

• Serve meals over a bed of raw greens - ex: burrito bowls served over greens, chicken + veggies over greens

• Eating one big salad a day - I do this more in the summer, less in the winter

• I often sauté onions, garlic and kale as a base for meals

• Add greens to your eggs

• Add greens to soups, stews and curries (they wilt into almost nothing!)

• Use romaine leaves in place of tortillas and use collards as sandwich wraps (surprisingly delicious!)

And now, because I love you, I’m sharing not one, but my TWO favorite green smoothie recipes. One is a little sweeter and a great green smoothie for beginners and the other is less sweet and more deeply cleansing.

Basic Green Smoothie (Great for Beginners)

1 frozen banana
Large handful frozen spinach (don’t be shy - you can’t taste it!)
1-2 tbsp almond butter (optional but yummy and makes the smoothie more filling)
1 cup non-dairy milk or water

1. Add everything to a blender and blend on high for 30-60 seconds, until smooth and creamy.

Big Green Drank

1 apple or pear, chopped
1/2 lemon, peel removed
1/2 cucumber or zucchini (optional)
Large handful frozen spinach
1 knob ginger
2 tbsp hemp, chia or flax seeds
1/2 tsp spirulina (optional)
1-2 cups water (I usually just fill to the 32 oz line on my blender - hence BIG Green Drank)

1. Add everything to a blender and blend on high for 30-60 seconds, until smooth and creamy.
   

Good Food: Sage + Thyme Spaghetti Squash Bake

I’ve never been a huge casserole person, but as life gets busier, the idea of mixing a bunch of stuff together, throwing it in a dish and baking it sounded more and more appealing. I’m not quite sure where this idea came from, but I just started experimenting with it and bam - this recipe was born.

It feels really rich without being heavy, but it is heavy in my favorite food group - veggies! By using the spaghetti squash instead of noodles, this dish keeps a low-carb status. It’s savory and satisfying and perfect as we head into the season of chilly nights and comfort food.

I used sage and thyme but you could also use rosemary or thyme or any other savory herb you have on hand.

Sage + Thyme Spaghetti Squash Bake

Serves 4 hungry people, 5-6 less hungry people
Cook time 1 hour / Total time 1 hour 30 minutes

Ingredients
1 large spaghetti squash
2 tbsp avocado oil
1 large onion, sliced
1 large bell pepper, sliced
2 garlic cloves, sliced
1 tsp sea salt, divided
1 pound of grass-fed beef
1 heaping tbsp fresh or dried thyme leaves
1 heaping tbsp fresh or dried sage
1 large head of broccoli, approximately 4 cups chopped

almond “parmesan” topping (optional)
½ cup almond flour
1 tbsp nutritional yeast
½ tsp garlic powder
Salt + pepper

Instructions

1. Preheat oven to 400. Slice spaghetti squash in half, remove seeds and place face down on a lightly greased baking sheet. Roast for about 45 minutes, until outside has started to brown and the squash has some give when you poke it.

1. While squash is roasting, heat avocado oil in a large skillet. Add the onion, bell pepper and ½ a tsp of salt to the pan. Saute on medium high heat until the onions and peppers start to get some color, about 10 minutes. Add the garlic and saute for another 2 minutes. Transfer to a large bowl.

2. In the same pan, add the ground beef and other ½ tsp of salt. Cook until the beef is no longer pink, about 7 minutes. Add the sage and thyme about halfway through cooking. Transfer the cooked beef to the same bowl as the onions and peppers.

3. Next, steam the broccoli. Chop broccoli into bite size florets and steam until tender but still bright green, about 10 minutes. Add the broccoli to the large bowl with the rest of the ingredients.

4. If you’re still waiting for the squash to finish cooking and are planning on making the Almond Parm, do that now. Add all ingredients to a small bowl, mix and set aside.

5. When squash is done, remove from oven and allow to cool for at least 10 minutes, flipping the squash onto the skin side to release steam. Increase oven temp to 425.

6. When squash is cool enough to handle, use a fork to scrape the inside. This should be easy and the squash should look like small noodles. Do this until the skin is as clean as you can get it, adding the squash noodles to the same large bowl as everything else.

7. Mix all ingredients together. Taste and add additional salt and pepper if desired.

8. Transfer ingredients to a 9x13 casserole dish or any baking dish that holds about 3 quarts. Sprinkle the top with Almond Parm if using.

9. Bake uncovered for 15 minutes. If using the Almond Parm, it will start to turn golden.

10. Remove from oven and enjoy!

notes

* Some of these steps can be done ahead of time (ie, roasting the squash or steaming the broccoli), which will help this come together more quickly.