This is a great recipe as the cooler weather starts to set in. It is easy and can be made during the week. If you would like this to be vegetarian you can sub out the sausage for anything!
Ingredients:
2 medium acorn squash, halved down the middle, seeds removed
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon smoked paprika
Olive oil cooking spray
3 teaspoons olive oil, divided
8 ounces hot Italian turkey sausage, casings removed
1 large leek, white and light green parts only, halved and sliced
2 cloves garlic, finely chopped
4 cups tightly packed torn kale
1/3 cup reduced-sodium chicken broth
1/4 cup chopped walnuts
2 tablespoons grated fresh Parmesan
2 tablespoons panko breadcrumbs
Meal Prep:
Heat oven to 375°. Cut a thin slice off round side of each squash half to create a stable base. Sprinkle with salt and pepper and smoked paprika; coat with cooking spray.
Place squash flesh side down on a baking sheet lined with aluminum foil; bake until golden and tender, 30 minutes. Remove from oven; flip squash and set aside.
Heat broiler. In a large nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage; cook, breaking into coarse pieces, until brown, 6 minutes; transfer to a bowl.
In the same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage.
Divide kale-sausage filling among squash. In a bowl, combine walnuts, Parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray.
With the fall season taking center stage there has been an increased focus on great meals. Today will follow that same path.
Head to the store and find as many root vegetables as you can. Cut them into a uniform shape and roast them for 30-45 minutes. Flavor with seasonings of your choice and enjoy!
Grate as many sweet potatoes as you would like, and season to your flavor profiles. I did cumin and black pepper.
Heat oil or butter in a skillet until hot, then add the grated sweet potato. Flatten as much as you can and let cook for about 5 minutes. The time here will depend on your cooktop.
You will need to flip the hash once. Try to flip only once and achieve a nice golden brown.
The hash is wonderful under eggs or baked salmon!!
You can make meal plans for the month customized on your goals or just find one-off meals that are easy to cook. The app is fantastic and only $2.99. It gives you all the ingredients, and nutritional information per serving.
I have really started to use this of late and have loved everything I have cooked so far. There is also a handy tagging system so you know what recipes you can make in advance and have ready for the week!
Get this app and start fitting healthy eating back into your schedule. No excuses.
Apples are on sale the squash is coming in. Now is the time to start getting in on the season’s bounty!
Check out the local weekly flier in your area. You should start to notice an abundance of apples at a good price and fall veggies at a steal of a deal. Here are some great veggies and fruits to look out for.
Apples
Pears
Squash (all varieties)
Pumpkin
Cauliflower
Musk Melons (all varieties)
Apple pie, pear tarts, squash curry, mashed cauliflower, seasonal melon bowl…..so many great dishes to make. Let’s get going!
If you are having trouble eating quality meals throughout the week, try doing a cook day on Sunday. You can make a few meals that will last for the week and make health eating an option.
Pick out a few recipes that have veggies and whole foods in them. Freeze the leftovers and you will be set! Cooking in advance helps eliminate searching for meals mid-week after a stressful day. It will keep you on track and help you feel better after a rough day.
Summer is a great time to delve into pickled veggies and other tasty treats.
Here is a recipe for a quick pickled cucumber. You can sub almost any vegetable for the cucumber. It can be carrot, red onion, beets, etc.
Ingredients:
1/2 cup white vinegar, eyeball it
2 rounded teaspoons sugar
1 teaspoon mustard seed
1 teaspoon salt
1 clove cracked garlic
1 teaspoon dried dill or 2 tablespoons fresh dill leaves, chopped or snipped
1 bay leaf
4 kirby cucumbers, cut into 1-inch slices on an angle
Directions:
Heat small saucepan over medium high heat. Add vinegar, sugar, mustard seed, salt, and garlic to the pan and cook until it begins to simmer and sugar dissolves. Toss the dill, bay leaf, and sliced cucumbers together in a heat-proof bowl. Pour the simmering liquid over the cucumbers and stir to evenly coat. Allow to cool to room temperature or chill before serving.
Make it the best day!
-K
Functional Range Conditioning and joint mobility specialist
