Its Spaghetti Squash Time!

At 42 calories per cup, spaghetti squash should be an absolute fall staple! You can dress it up any way you’d like: Italian, Thai, Southwestern…add meat or keep it vegetarian. The options are endless! But no matter what, you’ll be getting a wide array of important nutrients like fiber, beta carotene, potassium, vitamin C, Vitamin A, and folate!

Here is a great video on Spaghetti Squash:

See for yourself the versatility of spaghetti squash by trying this easy and delicious recipe!

Modified from this Tasty Kitchen Recipe

Cheesy Spaghetti Squash with Chicken and Sun-dried Tomatoes

Spaghetti SquashIngredients: 4 servings

  • 1 whole spaghetti squash (from Green BEAN Delivery)
  • 2 tablespoons olive oil
  • 4 teaspoons minced garlic
  • 1 cup low-sodium chicken broth, divided
  • ½ cup sun-dried tomatoes, chopped (usually found in the produce section – pre-packaged in a bag)
  • 2 cups broccoli florets
  • 2 whole chicken breasts, cooked and chopped
  • ¼ cup shredded parmesan cheese, extra for serving
  • Red pepper to taste

Directions:

  • Preheat oven to 375 degrees (F)
  • Zap squash whole in microwave for 30 seconds to soften
  • With a sharp knife, cut squash lengthwise, scrape to remove seeds with a spoon. (Note: it will be hard to cut – use those muscles, and BE CAREFUL)
  • Place squash face down on baking sheet. Cook for 45 minutes. Let cool.
  • Using a fork, scrape the inside of the squash to remove strands into a bowl. (looks similar to noodles).
  • In a large, deep skillet, heat olive oil over medium heat. Add garlic, sauté 1 minute.
  • Add ¼ cup chicken broth, tomatoes, and broccoli. Saute 5 minutes.
  • Add chicken and remaining ¾ cup chicken broth and squash. Add ¼ cup cheese and stir.
  • Reduce heat to low, cover skillet and simmer for 5 minutes.
  • Serve squash topped with a pinch of shredded parmesan cheese and red pepper flakes for a kick!

NSpaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squash Spaghetti Squashutrition

  • 327 Calories
  • 12.8g Fat
  • 1.7g Saturated Fat
  • 78mg Cholesterol
  • 708mg Sodium
  • 21g Carbohydrate
  • 6.2g Fiber
  • 34.7g Protein
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Pan Fried Quinoa Patties

When it comes to eating grains, your best bet is to eat “intact grains.” What does that mean? That means go for products that contain the grain in its whole, natural form.

Intact Grains:

  • Barley
  • Oats
  • Brown Rice
  • Quinoa
  • Millet
  • Buckwheat

Want to go a little more in depth? This is a reader-friendly article on Intact Grains – lots of good info!

Now, back to my favorite intact grain…quinoa! Technically a seed, you use it much like you would rice. Its gluten free, and…bonus…it has 8g of protein per cup!

Finally, an AMAZING quinoa recipe!

Modified from this Cheryl Style Recipe, these are easy, nutritious and delicious! Seriously, these are amazing! No joke, these are (proven) husband and kid friendly!

 Pan Fried Quinoa Patties (makes about 8 patties)

Quinoa Patties Ingredients:

  • 2 ½ cups cooked quinoa, cooled
  • 4 cups kale, cleaned, deveined, chopped small
  • 3 eggs, whisked
  • 1 tsp salt
  • ½ yellow (or white) onion, diced small
  • 1 bushel green onion, chopped
  • ½ cup Parmesan, grated
  • 2 tsp minced garlic
  • ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil (plus more for frying)

 Directions:

  • Mix cooked quinoa, eggs, Parmesan, green onion and salt in large mixing bowl.
  • Heat 2 Tbsp olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.
  • Add kale mixture to quinoa mixture, then add breadcrumb. Mix well.
  • Form patties using ½ cup of mixture.
  • On clean pan over medium heat, add enough oil to coat bottom of pan.
  • Pan fry patties in oil approximately 5 minutes per side.
  • Enjoy!

 Nutrition: (per patty)

  • 228 Calories
  • 13g Fat
  • 3g Saturated Fat
  • 76mg Cholesterol
  • 502mg Sodium
  • 40g Carbohydrate
  • 13g Protein

Note: Per patty, you meet 106% of your Vitamin A needs for the day and 67% of your Vitamin C needs!

Eating Out: The Ville Taqueria

Don’t eat just any Mexican, eat The Ville Taqueria! Located behind Tin Roof in St. Matthews, The Ville Taqueria is open for business serving up delicious authentic Mexican cuisine! Owner Fabian Garcia gave me the low-down last night about his unique style – Fabian skips the grease, oil, and lard, instead using marsala wine to grill his main dishes.

My order: The mahi mahi and tilapia tacos on corn tortillas, street style. I got the “salsa tutorial” with my favorite being his blend that includes agave honey! (Did I mention 4oz of fish per taco!!)

The Ville Taqueria

Seriously….so delicious. AND, would have been healthy too….if I hadn’t left with an order of the del blanco queso verde. Oops! hehe

Here’s a little more restaurant/background info from The Courier.

Menu:

The Ville Taqueria The Ville Taqueria

HOURS CORRECTION:

Mon-Wed 11am – 10pm

Thurs 11am – 2am

Fri-Sat 11am-4am

Sun 11am-9pm

Yummy Broccoli….seriously, this is actually good broccoli!

Guess what…I DO NOT LIKE BROCCOLI. I am not kidding. I really am not a fan. But guess who does randomly? My “I don’t like vegetables” husband. So, the other night when I asked him what side he wanted and he said broccoli, I had no choice! I had to figure out a way to make it taste good for me if he was willing to eat it, right?! I’m talking some serious vitamin C people!!

You’ll never believe it….but this recipe is SO GOOD….like French fries good….I’m not lying!!

Tastes Fried Broccoli (4 servings)

Ingredients

  • 2 bushels fresh broccoli
  • 4 tbls minced garlic
  • 2 tbls lemon juice
  • 1/3 cup olive oil (1 1/2 tbls set aside)
  • salt and pepper to taste
  • 1/3 cup shredded parmesan
  • 2 tbls dried basil

Directions

  • Preheat the oven to 425 degrees F.
  • Cut broccoli florets from stalk (discard stalks) and cut florets in half. Lay flat on baking sheet.
  • Mix garlic in olive oil and drizzle on broccoli. Salt and pepper to taste.
  • Bake for 20 minutes or until some of the floret tips are browned.
  • Toss hot broccoli in 1 1/2 tbls olive oil, lemon juice, parmesan, and basil. Serve warm.

Tastes Fried Broccoli Tastes Fried Broccoli Tastes Fried Broccoli Tastes Fried Broccoli

Nutrition

  • 211 Calories
  • 20g Fat
  • 4g Saturated fat
  • 7mg Cholesterol
  • 106mg Sodium
  • 4g Carbohydrates
  • 6g Protein

Homemade Yumminess: Baby’s Hilarious First Feeding

Get ready to laugh! We fed Walker his first solid food this weekend, and needless to say, we thought it was hysterical. WATCH THE FOOTAGE HERE for a good laugh!

Baby Eating PeasThis was my first go-round at making Walker’s food. It takes a little (but not much) prep, but the benefits are definitely worth it: decreased cost, improved nutrition, less additives, and more control. Sounds good to me!

We started off with peas, and sweet potatoes are next on the list! Here’s how I made both.

Boiled and simmered frozen peas according to bag instructions

Boiled and simmered frozen peas according to bag instructions

Strained

Strained

Pureed 1 cup peas with 1 oz breast milk in blender until smooth

Pureed 1 cup peas with 1 oz breast milk in blender until smooth

continued to blend until all peas were pureed.

continued to blend until all peas were pureed.

Placed 2oz in individual containers

Placed 2oz in individual containers

Put into freezer. When ready to eat, microwave and serve!

Put into freezer. When ready to eat, microwave and serve!

Peeled and diced 2 sweet potatoes

Peeled and diced 2 sweet potatoes

Add to boiling water, boiled for 20 min.

Add to boiling water, boiled for 20 min.

strained, blended 1 potato with 1 oz breast milk until smooth

strained, blended 1 potato with 1 oz breast milk until smooth

placed in containers and put in freezer. When ready, microwave and serve

placed in containers and put in freezer. When ready, microwave and serve

Placed other potato in blender with 2 tbls whipped butter, 1/2 cup skim milk, and 2 tbls brown sugar for "adult mashed sweet potatoes:)"

Placed other potato in blender with 2 tbls whipped butter, 1/2 cup skim milk, and 2 tbls brown sugar for “adult mashed sweet potatoes:)”

Yummy Sweet Potatoes for Mommy!

Yummy Sweet Potatoes for Mommy!

Fish for Fifteen

North Myrtle Beach was our family vacation destination this year. And with all the new babies around, we had a BLAST! We took turns cooking each night, and my husband and I prepared Spicy Fish Tacos for the group! WARNING: These are healthy, but SPICY! I LOVE spice, but its not for everyone. To decrease the heat, decrease the amount of adobo sauce used – use as little as a couple tablespoons. Remember, when preparing food for others, it’s a great time to prove that healthy can be tasty!!

Myrtle Beach

My Mom and Dad, siblings, in-laws, and nieces and nephews

Here is the fam – had to show them off:)

Myrtle Beach

My brother (Mark) and sisters (Kristin and Sherri)

Alright, taco time!

Spicy Fish TacosSpicy Fish Tacos (15 Servings – 3 tacos each)

Ingredients

Marinade

  • 4 lbs tilapia (diced in 2 inch pieces)
  • 1 cup lemon juice
  • 12 tbls minced garlic
  • 4 tbls olive oil

Sauce

  • 16oz light sour cream
  • 7oz can adobo sauce with peppers (remove peppers, use sauce only)
  • 4 tbls lime juice
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1 tsp Black and Red seafood seasoning (Penzey’s Spice – Option: Old Bay)

Toppings/Extras

  • 45 small corn tortillas
  • 2 large tomatoes, diced
  • 1 bag shredded cabbage
  • 5 lime wedges, frothed
  • chopped cilantro to garnish

Directions

  • Place 1 lb of diced fish with 1/4 of marinade ingredients in each bag. Mix and refrigerate for 30 min.
  • Mix sauce ingredients and refrigerate until served.
  • Chop tomatoes, limes, and cilantro for serving.
  • Place fish on baking sheet (did about a pound and 1/2 on one large baking sheet and cooked all in about 3 rounds of broiling) and broil on high for about 7 minutes.
  • Per taco: 3-4 pieces of fish, cabbage, tomato, sauce, cilantro, and squeezed lime juice from lime wedge

*Dish was served with jasmine rice and guacamole

*Remember, for a quick fish taco night (with a lot less heat), try my Breezy Fish Tacos

1 lb of fish per bag with 1/4 of ingredients list

My husband modeling my marinade:)

Spicy Sauce

Sauce pre mixed

Tilapia

Spread fish evening on baking sheet when broiling

Buffet Style

Toppings served buffet style

Buffet style Spicy Fish Tacos Spicy Fish Tacos

Nutrition (per serving)

  • 380 Calories
  • 10g Fat
  • 2g Saturated Fat
  • 76mg Cholesterol
  • 148mg Sodium
  • 35g Carbohydrates
  • 5g Fiber
  • 34g Protein

Snacking Smart

Snacking is often where we make the biggest mistakes. We’re hungry, we need something quick, we need something to-go, and it usually ends up being a processed, pre-packaged nightmare. Even when we think we’re doing good (a granola bar for instance) we are usually grabbing something packed full of added sugar & corn syrup, other additives, and who knows what else!

So, I wanted to focus on cleaning up my snack options. I needed whole-food options that were portable, easy and…duh…delicious! I wanted to go back to the basics – take out the additives and add in the YUM!

Here’s what I’ve been snacking on…

Egg and Fruit

Hard boiled egg and fruit

Ants on a Log

Celery with peanut butter and raisins

Turkey and Cheese Roll

Turkey and cheese

Fruit and Nuts

Pistachios and strawberries

Fish and Fruit

Tilapia and 1/2 of a banana

Back to the basics. No muss, no fuss.

Snack Prep Refrigerate?
Meat and cheese roll  None No (for up to 4 hours)
Fruit/veggies and a nut butter Wash & chop fruit. Store in separate containers. Combine No
Fruit and nuts Wash & chop fruit No
Cheese and whole wheat crackers  None No (for up to 4 hours)
Veggies and yogurt based dip Store in separate containers. Combine Yes
Yogurt Bring utensil Yes
Meat/fish leftovers Pre-cook. Heat or eat cold No (for up to 4 hours), unopened canned/bagged tuna – no