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Posts tagged "Seasonal Veggies"

This is an AWESOME recipe, not only because of it’s nutritional benefit, but also because of it’s cost effectiveness. One serving can cost you as low as $1.06, and you can make enough for the week in one day!

Students: put this on your list for next week! Grab some containers and keep these on hand for a nutritious, cost effective lunch.

If you can, use whole wheat or vegetable pasta and feel free to make modifications to what you add too it. Add as many other veggies as you like, but keep it low in terms of cheeses!

INGREDIENTS COST 1 (3 lb.) butternut squash $3.27 4 Tbsp olive oil (divided) $0.44 1 tsp dried sage $0.10 1 lb. pasta (orecchiette) $1.78 1/2 bunch fresh parsley $0.44 1/3 cup dried cranberries $0.84 3/4 cup shredded parmesan $1.49 to taste salt & pepper $0.10 TOTAL $8.46

DIRECTIONS

STEP 1: Cut the ends off of the squash to provide a flat, stable surface. Stand the squash on one end and use a vegetable peeler to remove the skin. Slice a few rounds off of the small end to shorten the squash, and then cut down through the center of the thick end to expose the center. Use a spoon to scoop out the seeds and center pulp. Cut the remaining squash into small cubes.

STEP 2: Heat 2 Tbsp of olive oil in a large pot or skillet over medium heat. Once the oil is hot, add the cubed squash, sage, salt & pepper (a generous sprinkle). Saute until the squash tender (about 10-15 min). They will looks slightly translucent and will start to smash a little like a cooked potato. Taste a cube or two to make sure they’re cooked through. Turn the heat off.

STEP 3: While the squash is cooking, cook the pasta. Bring a pot of water to a boil and add a generous sprinkle of salt to the pasta water for flavor. Cook the pasta according to the package directions (boil for 7-10 minutes or until al dente). Drain the pasta.

STEP 4: Once the squash is tender and the pasta is drained, add the pasta, cranberries, and chopped parsley to the pot. Stir to combine.

STEP 5: Drizzle the last 2 Tbsp of olive oil over everything and add salt and pepper to taste. Lastly, stir in the shredded parmesan. Serve warm!

Click here for step by step instructions and photos.

Alright all at once now… Mmmmmm….

This is freaking fall fantastic.

Of course the calories, carbohydrates & fiber content will all change depending on the bread you use. For my calculations, I used whole wheat baguette, and I recommend you do the same.

Slice it into 32 even pieces: one serving is 4 pieces topped with the bruschetta. You can make the pieces slimmer for more servings, which will drop the calorie count as well.

Per 4 pieces: 229 calories, 32g carbs, 6g fiber

Ingredients

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Like it or lump it, summer’s GONE. Whoomp.

Thankfully, fall’s just getting started. It’s my favorite season. The food, the weather, the colors, EVERYTHING. I love fall. I love it. LOVE it.

To help get you ready, here’s 8 foods that are IN SEASON. In season veggies and fruits tend to be fresher, cheaper AND easily available. Shop local if you can to boost the freshness and take advantage of deals in your area.

Tips: Freeze it! You can make your money go further if you freeze your take. Take ONE afternoon: make soups, sauces ANYTHING with your veggies/fruits and freeze them. You can even store them as is, in airtight containers, for use later. Most of them will keep up to 6 months (or more), so it’s a great way to keep the freshness year round. Freeze them at their freshest, store them well, and you’ll have the best eatin’ through the winter. 

1. Broccoli

Broccoli is a green cruciferous vegetable packed with folic acid, vitamin K, A and C. It can be eaten raw or cooked. Add it to cold salads, whole grain pasta, serve it cold or hot with toasted sesame seeds or simply lightly sautéed in garlic and oil.

2. Brussel Sprouts

A member of the cabbage family, brussel sprouts get a bad rap. In my experience many people are scared of the little guys, but if made properly, they taste phenomenal and keep you full — brussel sprouts are packed with filling fiber! My favorite way to eat them is roasting them in the oven. Brussel sprouts are a very good source of folate and a good source of iron.

3. Pumpkin


In addition to making a beautiful carving, pumpkin is a nutrient powerhouse. Its high levels of beta carotene, Vitamin A and Vitamin C may boost immune function. Pumpkin is also rich in potassium and high in fiber. Use pumpkin as a soup base, add it to chili, or simply heat it up with some cinnamon and Splenda for a sweet, savory dessert.

4. Spinach


Probably my favorite green veggie, spinach is packed with iron, fiber and folic acid. Use spinach as a side dish, add it to soups or eat it raw in a salad.

5. Sweet Potatoes


More nutritionally dense than their white-potato counterparts, sweet potatoes are an excellent source of Vitamin A and C, and also contain potassium, iron and copper. Not only are they super healthy, but they’re naturally super sweet, too! For a savory dish, brush with some cayenne pepper, salt and a sprinkle of olive oil for a healthier version of french fries.

6. Winter Squash


Best in October through November, winter squash is an amazing veggie. Sure, it’s full of fiber, but did you know that our friend winter squash is also a good source of Vitamins A and C, several B vitamins, potassium and omega-3 fatty acids? Winter squash has a sweet flavor and is great as a side dish tossed with a few dried cranberries and paired with turkey, chicken or pork.

7. Apples


Apples are full of antioxidants, and some experts say they can curb your appetite and cause you to take in fewer calories throughout the rest of the day. Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin — it contains hearty, healthy flavonoids.

8. Grapefruit


Research suggests that this sweet ‘n sour citrus fruit can aid in weight loss. One small Scripps Clinic study found that eating half a grapefruit or drinking 4 ounces of juice with meals (without making any other changes in eating habits) resulted in an average weight loss of more than 3 pounds in 12 weeks. Scientists speculate that the weight loss happens because grapefruit lowers insulin levels, which curbs your urge to snack. In addition, grapefruit contains more than 75 percent of your daily recommended intake (DRI) of Vitamin C, is a good source of lycopene and contains pectin, which has been shown to lower cholesterol. If grapefruit is a little too tart for you, try sprinkling a little Splenda on top. If not, try adding it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice.

Mmmmmm….

This recipe is really, really yummy.

Soups are easy ways to stay healthy during the day & get your veggies in.  Personally, they are the EASIEST food to make & bring with me to work and the best way for me to stay satisfied. 

In season recipes are especially useful, because they cost less (seasonal veggies are cheaper), are usually fresher (local) and you can extend the life (and savings) of your veggies by freezing them.

I loved this soup, it’s crazy easy. If you’re not a chunky soup person, you’ll need a blender. See video & Chichi Kix Tips below.

Bon Appétit!

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