healthy eats. spaghetti squash

Looking for a healthy alternative to the traditional pasta dish? Use spaghetti squash!

Ingredients:

  • 1 medium spaghetti squash
  • 2 1/2 tbsp. Extra virgin olive oil
  • 1/2 cup chopped Vidalia onion
  • 1 can low sodium black beans, drained
  • 1 lb. chicken breast, grilled and diced
  • 1/4 cup buffalo sauce
  • 1/2 cup shredded cheese
  • Salt & pepper, to taste

 

Directions:

  1. Preheat oven to 400 degrees
  2. Cut squash in half lengthwise and scoop out seeds from middle until forms a shallow bowl
  3. Rub each side of squash with 1 tbsp. evoo and sprinkle with salt and pepper
  4. Place squash on pan face down. Place in oven and cook for 25 minutes
  5. While squash is cooking, dice the onions and grilled chicken. Place in pan with remaining olive oil and drained black beans
  6. Cook contents of pan until heated thoroughly, approximately 5 minutes
  7. Place into a bowl and add buffalo sauce. Mix together.
  8. Remove squash from oven after 25 minutes. Scrape squash with fork to make into “spaghetti”.
  9. Leaving spaghetti squash in the shell, add chicken, bean, onion mixture into spaghetti squash bowls.
  10. Sprinkle with cheese on top and place back in oven for five minutes
  11. Remove and Enjoy!!
Advertisements

An un-fig-ettable food

Although figs have been around for centuries, this wonderful fruit has recently entered my life and has quickly become a delicious and healthy addition to many of my meals and snacks.

Spring Salad with figs from Open Door Tea in Stratford, CT

Figs provide the body an array of health benefits. They provide fiber, antioxidants, and a rich supply of vitamins and minerals! For example, a 1/2 cup serving of figs [approximately, six figs] offers less than 1 gram of fat, 3 grams of fiber, 230 milligrams of potassium, 4.7 micrograms of vitamin K, and small/trace amounts of calcium, iron, magnesium, folate, vitamin A, and copper- all for 74 calories!!

So how do these nutrients impact health?

Fiber aids in digestion, helping to relieve constipation. Fiber also plays a role in helping to lower cholesterol and blood sugar- reducing your risk of cardiovascular disease. Antioxidants help protect your body from free radicals by donating electrons. Free radicals, in the easiest terms possible, are atoms with unpaired electrons leaving the body vulnerable to disease and aging. Potassium helps support muscle and heart function and Vitamin K supports blood clotting.

While they can be on the pricey side, you can wait to buy them in season [June to September] for a lower cost. Figs can be eaten dried or fresh, they go well with many dishes. They make a great salad topping [see above]. In addition, they pair well with oatmeal, yogurt, and chicken salads. My personal favorite is figs and goat cheese with a balsamic dressing.

Like I said, they are un-fig-ettable!

Follow me on instagram @filisitee_foods for more recipes and health tips!

healthy eats. Roasted Maple Butternut Squash

Who doesn’t love Autumn!? Weather is cool, there’s hiking, apple picking, and pumpkin carving galore, leaves are changing color, and the foods in season are irresistible.

Butternut squash is harvested in the fall and offers numerous nutritional benefits such as Vitamins E, A, B6, & C, Potassium, and Folate. Butternut squash can be enjoyed in so many ways [savory or sweet, what do you prefer??] So instead of diving into the Halloween stash meant for trick-or-treaters on Tuesday I made this sweet dish.

unnamed

Ingredients:

  • 1 butternut squash
  • 2 Tbsp. olive oil
  • 3 Tbsp. pure maple syrup
  • cinnamon, to taste
  • salt, to taste
  • pepper, to taste

Directions:

  1. Preheat your oven to 400 degrees
  2. Cut off the ends of the butternut squash
  3. Cut the butternut squash in half and scoop out the seeds
  4. Cut the butternut squash in half once again
  5. Peel the four pieces of the butternut squash
  6. Cut the newly peeled butternut squash into cubes [think size of a stamp]
  7. Place butternut squash, olive oil, and maple syrup in a bowl
  8. Toss mixture until butternut squash is completely coated
  9. Place the coated butternut squash onto a greased baking sheet
  10. Season with cinnamon, salt and pepper
  11. Cook in oven for 40 minutes, until butternut squash is soft
  12. enjoy!

Prep Time: 20 minutes   Cook Time: 40 minutes     Total Time: 60 minutes

Serves: 2-3 people           Calories: 275                      Serving Size: 1 Cup