Butternut Squash Power Bowl

I am absolutely obsessed with this recipe! The fall flavor combination and beautiful colors make me want it again and again. This bowl filled with complex carbs and tons of fiber to keep you feeling full. This a perfect healthy lunch that will make your coworkers jealous. You could even replace the butternut squash with any winter squash you have on hand. Winter squash includes butternut squash, acorn squash, kabocha squash and delicata squash. All types of winter squash are packed with vitamin A, vitamin C, vitamin B6, manganese and folate.


Butternut Squash Power Bowl

Ingredientsplant-bowl-5

  • 1/2 cup uncooked farro
  • 1 cup butternut squash, cubed
  • Pinch salt and pepper
  • 1/4 cup chickpeas, toasted
  • Handful kale
  • 1 tsp olive oil
  • 1/2 apple, cubed
  • 2 tbsp dried cranberries
  • 1 tbsp pumpkin seeds
  • Juice 1/2 lemon

Directions

Cook farro according to package directions. Meanwhile, preheat oven to 425 degrees F. Roast butternut squash with olive oil, salt and pepper for 30 minutes until crispy outside and soft inside. Saute kale in olive oil in a pan over medium heat. Combine all ingredient in a bowl and squeeze some lemon on top. Enjoy all the beautiful colors and flavors!

Number of servings: 2 | Serving size: 1/2 power bowl
Calories: 363, total fat: 8 g, total carbohydrates: 67 g, dietary fiber: 11 g, sugars: 13 g, protein: 16 g

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What is your favorite winter squash recipe? Tell me below!

Raquel

Three Things

1.  A new study suggests you should only drink water when you are thirsty. The study found that there was a difference in swallow function when drinking while thirsty versus drinking when not thirsty. Participants had an easier time drinking water when they were thirsty. I wouldn’t recommend only drinking water when thirsty because we still need a minimum amount, but it may be adviseable to refrain from chugging water just to meet your water needs for the day. Food for thought! I also talked about beverages earlier this week.

2. Love this fun article about what eating healthy looks like in different countries. I think my favorite style would have to be France! Small portions, full fat dairy, no processed foods and plenty of decadent options. A close second would be Greece. Mediterranean diet anyone?! Plant based foods, herbs, spices, healthy fats and of course wine. It really is shocking to realize how different we eat in the United States compared to other countries.

3. I couldn’t pass up sharing this with you all! I love carbs. I know you love carbs. We’re talking the not so healthy ones here. So this little quiz from Buzzfeed was just what I needed for a little fun. Mac and cheese, curly fries and cupcakes, oh my! Which ‘would you rather’ question was hardest for you?!

Raquel

Plant Based Protein

Recently, I have been moving towards a more plant based diet. This is not because I have anything against traditional animal protein, but it has been easier to incorporate plant based proteins into my diet. I love cooking with plant based proteins and I enjoy the flavors as well. Of course my other favorite proteins are eggs, seafood, and chicken in that order. I’m not a huge fan of red meat other than the occasional burger, but every protein has it’s place in our diet.

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8 Plant Based Proteins

  1. Lentils – These are legumes that are a balanced source of carbohydrates, protein, and fiber. One cup of lentils has 18 grams of protein and almost 16 grams of fiber. They are considered a complex carbohydrate as well. Lentils are great as a side dish, in soups and stews, with rice, and on salads. Try my favorite lentil recipe here!
  2. Beans – These are also legumes that have a similar nutrition profile to lentils. There are a large variety of beans including black beans, kidney beans, cannellini beans, and garbanzo beans. One cup of beans has about 15 grams of protein. Beans can be used in a similar way to lentils. Check out my favorite bean salad here.
  3. Quinoa – This is a gluten free grain (actually a seed) that is used in a similar way to rice. One cup of quinoa has 8 grams of protein and 5 grams of fiber. I love using this as my grain for any meal or making it the main ingredient. Try this main dish quinoa bowl recipe.
  4. Hemp seeds – These are amazing little seeds since they are complete proteins! Meaning they contain all of the essential amino acids. Three tablespoons of hemp seeds contains 9 grams of protein. They also contain omega-3 fatty acids. I like sprinkling these on top of salads or in smoothies and oatmeal.
  5. Chia seeds – These are a great little seed that do a great job of filling you up! They absorb water and turn into a gel-like substance perfect for making “pudding.” Two tablespoons have about 4 grams of protein. They also contain omega-3 fatty acids. I like mixing them into yogurt and smoothies. Try one of my favorite pudding recipes here.
  6. Nuts – Not surprising, but almonds, walnuts, brazil nuts, etc. are a great source of protein and healthy fats. Typically, a 1/4 cup of nuts contains between 7-9 grams of protein. The best and easiest way to enjoy nuts is as a snack! You can always add them into a granola, eat nut butter, or grind them into a flour. Check out my favorite on-the-go snack here.
  7. Seeds – Sunflower seeds, sesame seeds, pumpkin seeds, etc. are similar to nuts. They contain about 7-9 grams of protein per 1/4 cup. Seeds have a more earthy taste than nuts, but are also simple to use. Sprinkle them on salads, use them in granola, or eat them as a snack. Try pumpkin seeds for a different snack here.
  8. Tofu – Or edamame. Soy foods contain about 20 grams of protein per serving. That’s a lot! These products can be marinated, baked, grilled, fried, turned into a sauce or burger. Try a few different recipes before you give up on tofu/tempeh. I love using edamame as a side dish or snack. I buy the frozen pods or shelled version.

Raquel

Greek Stuffed Mushrooms

This recipe is packed with veggies, protein, and good-for-you unsaturated fats. I love this recipe as an appetizer or served over quinoa for a perfect dinner on Meatless Monday. Think plant protein! You can make this recipe with baby portobello mushrooms or large mushroom caps.

In general, mushrooms have about 2 grams of protein per cup, artichokes have 5 grams of protein per cup, and sun-dried tomatoes have 7.6 grams of protein per cup! While the best sources of protein are animal meats and seafood, plant-based protein also fits the bill. My favorite way to get protein in a plant-based dish is to combine the best vegetable sources. High-protein vegetables include peas and corn, spinach and kale, broccoli, Brussels sprouts, artichokes, asparagus, and mushrooms. Combining the veggies in this dish with feta cheese (21 grams of protein per cup) kicks up protein to 11 grams per serving. Don’t forget you also get fiber, vitamins, and minerals when using plant-based protein sources. Serving this dish with quinoa will make it a complete protein.


Greek Stuffed Mushrooms

Ingredients

  • 16 baby portobello mushroomsDSC_0323
  • 1 cup baby spinach, chopped
  • 1/2 cup artichoke hearts, chopped
  • 10 kalamata olives, pitted, halved
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup crumbled feta cheese
  • 2 tbsp shallots, minced
  • 1 clove garlic, minced
  • 2 tbsp olive oil
  • 2 tbsp white wine

Directions

Preheat oven to 350 degrees F. Start by heating one tablespoon of olive oil in a medium pan. Add cleaned mushroom caps to the pan top side down. Cook mushrooms until tender about 10 minutes. Remove from pan and place in foil lined baking dish in one layer. Add remaining tablespoon of olive oil to the pan. Saute shallots and garlic for about 2 minutes and then add the artichoke hearts, kalamata olives, sun-dried tomatoes, and baby spinach. Add white wine to the pan and let the spinach steam until wilted about 5 minutes. Remove mixture from pan and stir in feta cheese. Place mixture on top of mushrooms and bake for 15 minutes. Serve warm.

Serves: 2 | Serving size: 8 mushrooms
Calories: 340, total fat: 23 g, total carbohydrates: 22 g, dietary fiber: 2.6 g, sugars: 6.6 g, protein: 11 g

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I love this dish served with a side of quinoa on Meatless Monday. What’s your favorite Meatless Monday meal? Tell me below!

Raquel