Baked Deep-Dish Butternut Squash

Turkey, stuffing, pumpkin pie...oh my!
For those who have no idea what they will be bringing to the Thanksgiving feast....I am here to solve that mystery with this delicious recipe.....
Baked Deep-Dish Butternut Squash
with pears
from Eat Clean Cookbook
I always like to volunteering to serve a dish that I know can be made healthy but far to often is smothered in sugar or butter.
You all know what I am talking about here......marshmallows a top otherwise healthy golden brown sweet potatoes.

Ingredients:
8 c butternut squash cubes (about 2 squashes)
3 stalks celery, trimmed and cut into chunks
2 yellow onions, peeled and coarsely chopped (I only used 1 for J)
4 T olive oil, divided
1 tsp dried thyme
1 apple, peeled, cored, and cut into chunks
2 firm pears, peeled, cored and cut into chunks
3 egg whites + 1 whole egg, well beaten
3 T whole grain flour
2 T sweetener (I used evaporated cane sugar, you can opt for brown sugar, honey, agave nectar)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ground nutmeg
1/2 tsp sea salt
pinch of freshly ground black pepper
2-3 Ts apple butter (I used my mom's homemade thick apple sauce)
1/4 c ground pecans
2 c whole grain bread crumbs
honey

Instructions:
Preheat oven to 375F. Spray large casserole dish with olive oil cooking spray. Prepare a large roasting dish (maybe two) by lining with parchment paper (optional) otherwise spray.
In large mixing bowl combine squash, celery and onion. Add three tablespoons of the olive oil along with the thyme and toss to mix.
Distribute this mixture evenly between the roasting pans. Bake in a hot oven for 30 minutes. Remove from oven and give the vegetables a flip so they brown on both sides. Add chopped apple and pear and return to oven to bake for another 12 minutes. Remove from oven and let cool.
Place the cooled, roasted squash and fruit mixture in food processor. Process until smooth, may need to do in batches.
Transfer puree to a large mixing bowl and add eggs. Mix well. Set aside.
In small mixing bowl, combine flour, sugar, baking powder, cinnamon, nutmeg, salt and black pepper. Add to squash/apple/egg mixture. Combine well. Pour into a prepared casserole dish. Set aside.
In another small bowl combine apple butter, pecans, and breadcrumbs. Mix well until mixture resembles coarse meal. Sprinkle in an even layer over casserole.
I drizzled some of my brother's harvested honey over top for an extra treat for your tastebuds. Bake in hot oven for 30 minutes. Keep an eye on dish during last few minutes of baking so as not to over brown. Serve hot and enjoy hearing all the mmmmm's!

Let me know what your family and friend think....I would love to hear!
Have a Happy Thanksgiving!


Sara B News: Lose 10lbs by Christmas! 24 Day Challenge informational meeting tonight at 7pm in Waukee . Contact me for details!


Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Feta-Hazelnut Ravioli

For a quick, easy, semi homemade dinner I tried out a couple new products....
Feta-Hazelnut Ravioli
purchased at New Pioneer Coop in Iowa City (I believe Trader Joe's carries as well)

and Dave's Gourmet Butternut Squash Pasta Sauce
purchased at World Market.

Although, the sauce is a little on the pricey side (think it was 4.99), it was worth every penny.....SO GOOD!!!!

There are few other kinds like heirloom tomato

to help balance out the meal, as an appetizer, we had steamed edamame for some protein,

a little sea salt goes a long ways

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Pasta w/ Squash, Brown Butter & Rosemary

Pasta w/ Squash, Brown Butter & Rosemary
from Rachel Ray's Everyday Living

Ingredients:
1-3lb butternut squash, peeled, seeded and cut into 1/2 inch cubes
1 onion, chopped
2 1/2 T extra virgin olive oil
1 1/2 T chopped fresh rosemary
sea salt and pepper
2/3 lb lasagna noodles, broken into pieces
4 T butter, I used Land O' Lakes
1 tsp fresh lemon juice
1/2 C grated Parmesan cheese, use the real stuff!
3 T pine nuts, toasted
Instructions:
Preheat oven to 400F. In a large bowl, toss the squash, onion, olive oil and rosemary; season with salt and pepper. Place on baking sheet and roast until squash is tender, about 3o minutes. Meanwhile, in a large pot of boiling water, cook the pasta until al dente; drain and transfer to a large bowl. In a small skillet, melt butter over medium heat and cook, stirring occasionally, until golden, about 7 minutes. Stir in lemon juice. Add the roasted squash, brown butter and 1/3 c parmesan to the pasta and toss. Season with salt and pepper. Top with pine nuts and remaining cheese.

Viola! Enjoy!

Want to lose weight, tone up and gain energy?! Ask me about the 24 Day Challenge!

Come cheer on Jeremy, Mike, Kelli, baby, and I as we run the Des Moines 1/2 marathon this weekend! Looks like perfect weather!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Wild Rice w/ Apples & Butternut Squash

You'll Fall in love with this delicious recipe...ha, I crack myself up. Did you know Wednesday is the first official day of Fall!?
Bring it on...just not the snow.

Wild Rice w/ Apples & Butternut Squash

Ingredients:
1 1/2 Cups wild rice cook (or a blend of wild rice and other varieties)
1/2 Cup fresh parsley, chopped
2 T olive oil
1 medium onion, chopped
3 Cups 1/2inch cubed butternut squashed
2 Granny Smith apples, unpeeled, cored, cut into 1/4-1/2 inch cubes (best to buy organic when purchasing apples)
1 T dried thyme
1 Cup chicken broth (Watkins is the best)
1/2 Cup walnut pieces

Instructions:
Heat oil in large skillet and saute onion over medium high heat until translucent. Add squash, apples, and thyme, and saute 5 minutes. Stir in broth. Combine cooked rice, parsley, and sauteed mixture into an oils 9x13 baking dish. Sprinkle walnuts over top (these turn out to be sooo tasty and rich so be generous). Bake 425F for 20-25 minutes. Serves 10.
Of course, J likes his with Robert's 1% cottage cheese mixed in so it gets ooey and gooey!

The Ultimate Lifestyle Package from Sara B Consulting

Reach and maintain a healthy body weight with your customized lifestyle plan, make peace with food through intuitive eating (no numbers) approach, respect your body and honor your health. Package includes:
~ Initial consultation
~ Detailed food log review
~ Initial caloric calculation
~ Pantry makeover (in your kitchen)
~ Grocery store tour
~ Additional nutritional education as needed

Week 1: Initial consultation
Week 3 and 7: One-on-One follow-ups (45 min each)
Weekly: Q&A through phone or email & goal tracking

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Apple Squash Soup

Get ready for fall infused foods....
Once the leaves start turning and the air gets a little bite to it my cravings for squash, apples, pumpkin, and soup goes through the roof. Luckily, all these foods offer amazing health benefits including vitamin A to help ward of the looming cold and flu season.


This recipe is wonderfully simple and incredibly comforting. Garnish with apples and a couple slices of whole wheat baguette.
find the recipe here: Apple Squash Soup
or here:
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Land o' Lakes butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).
Return to pan and add evaporated milk. Enjoy!

Want to enjoy the comforts of learning to cook a delicious and nutritious meal from your home? Invite me over for an hour of cooking with the gals (or guys). Group or individuals sessions are welcomed! The only thing you supply is the house to make a mess in :)

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Squash and Chicken Casserole

Squash and Chicken Casserole

Ingredients:

10 slices whole wheat bread

olive oil spray

1 medium yellow onion

2 medium yellow squashes, thinly sliced

2 medium green squashes, thinly sliced

2 cloves garlic, minced (optional...J doesn't like garlic :/)

3-4 boneless, skinless chicken breasts, small cubes cut

1 C 2% mozzarella cheese

2 tsp Italian seasoning (oregano, etc)

sea salt and ground pepper to taste

Instructions:

Cut bread into small cubes, spread on cookie sheet and let air dry overnight or toss in oven at 350 for 10 minutes. Preheat oven to 350F. Heat large skillet over high heat for 1 min, reduce to medium, mist with olive oil, and add onion. Saute till caramelized, add squash and garlic. Mist with more oil if needed. Saute until cooked.

Remove veggies from pan and set aside in bowl. Add a touch more oil to pan and add chicken cubes. Cook until golden brown on each side (about 2-3 minutes total).

In large bowl mix veggies, chicken, and bread cubes. Add cheese and seasonings.

Pour into casserole dish (probably about 8 cupper) Bake for 15minutes or until heated through and cheese is melted and gooey. Optional: place under broiled for 2.2 secs to brown top a bit more. DO NOT BURN! Eat and enjoy! or freeze...cover with plastic wrap and then aluminium foil. Easy dinner for another night!

serves about 8, 1 cup serving size

Nutrition: calories 180, fat 4g, fiber 4g, protein 15g

A Winter Wonderland in our backyard

the ornaments can barely hold on!

what else to do but cook on a snowy, wintry day!

My friend Abby and I cooking away (vegetable bisque found in soup under labels)

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Apple Squash Soup and Uncle Jim's Veggies

Apple Squash soup....mmmm...scroll down to get the recipe!


Uncle Jim from Oto, IA came to visit and with him he brought a carload of veggies! I was sooo excited to get a share of the goods!


According to Uncle Jim...leeks and parsnips are the veggies from heaven :)

the goods: giant sweet potatoes, butternut and acorn squash, onions, leeks, parsnips, and fun gourds (decoration only)

I love a good produce section

Apple Squash Soup
I have always loved squash soup, but have not loved the heavy cream usually required to make it. This recipe is sooo easy, sooo delicious, and sooo good for you!
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Smart Balance butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).

Return to pan and add evaporated milk

Heat through and serve!

garnished with apples

Parsnips
a yummy, nutritious root vegetable....and according to Uncle Jim...the veggie from heaven. It is in the same family as carrots and celery. A good alternative to potatoes in roasts or when making hashbrowns.
I prepared this batch as directed by Uncle Jim.
Chop parsnips, saute in butter (I used Smart Balance) until crisp and tender. Serve! I sprinkled a little sea salt and they tasted like fries!
Serve with ketchup if you wish.


Until next time...
look good, feel good, do good

www.sarabconsulting.com

Nutrition Bites #2 and Spaghetti Squash

Nutrition Bites #2

Try making the recipe below with a lean protein source such as lean ground beef or ground turkey breast. This will help make a balanced meal which is Sara B Principle #2 - Balanced Meals. I teach my clients what balance looks like throughout the day so they are best fueled and feel great!

Fall is definitely the season for squash. Not only does it taste better right now but it's good for the budget too.

Because of this I try to take advantages of all varieties including the spaghetti squash!

I'm guessing a lot of you have never tried this kind before because we are unfamiliar with how to prepare it. It's not the sweet flavored ones that only require a little honey or brown sugar.

so how do you prepare....easy...just like spaghetti!

Instructions:

First split the squash into two halves longways. cook upside down in pan with about 1/2 inch of water. bake at about 400 for 45ish minutes. You know the squash is done when you can flake the strings off the inside with a fork.

Serve with pasta sauce and enjoy!

you will have to excuse my absence from the rest of the week...my sister gets married Saturday!

Congrats Kelli...soon to be Mrs. Brown!

Until next time...

look good, feel good, do good...

http://www.sarabconsulting.com/