recipe

What’s the Deal With Spaghetti Squash?

September 17, 2015

One question I get often is “what’s the deal with spaghetti squash?” Is it good or bad? And is it REALLY better than pasta??

So here is what I know about spaghetti squash as well as my opinion on the matter!

Spaghetti squash is technically a fruit (we use as a winter vegetable) and is used in place of pasta often due to its stringy consistency. It can be baked, boiled, steamed or my favorite, microwaved (just because its quicker).

So for the first question:

IS IT GOOD OR BAD?

I think it is a great food to choose when finding a pasta replacement. Here is a side by side of the nutrition analysis for spaghetti squash vs. plain cooked pasta.

As you can see above with my analysis from the USDA Food Database, spaghetti squash is a way to get more food for less calories and carbohydrates.

Pasta is very starchy and high calorie. It tends to spike blood glucose levels in diabetics and increase weight in the average American. A serving of pasta is usually around 1/2 cup cooked. It is rare that only a 1/2 cup of pasta is used during an entire meal. Usually when pasta is cooked, it is used as a filler being the largest portion on the plate.

Spaghetti squash however is very low calorie, contains lots of vitamins and minerals, as well as fiber! It should prevent the roller coaster blood sugar spikes especially when prepared with a protein.

So to answer the last question:

IS IT REALLY BETTER THAN PASTA?

My opinion is yes!

It is low calorie, all natural, loaded in nutrients and is so easy to make!

So here is a quick tutorial on how to make your spaghetti squash fast!

First slice it in half and remove the inside pulp/seeds with a spoon.

Then you’ll want to put the halves on a plate and cover with plastic wrap. Put them in the microwave for about 10-12 minutes depending on the size of your squash.

Once your time is up, touch your squash with a utensil to see if it is soft. Don’t use your fingers because it should be VERY hot. If it is, you’re ready for the next step!

Begin scraping the insides of the squash with a fork to remove your spaghetti squash. This helps keep the squash stringy. And once you’re done scraping, you are ready to serve!

Spaghetti squash is a great way to still have that “pasta feel” in a healthier way.

I hope you’ve enjoyed this post and learned something new! Please feel free to share this post using the social media icons below!

Ready for Fall- Chili and All!

September 11, 2015

There is no need for chili mixes and a pile of canned goods in order to make chili! I love fresh ingredients within my chili and keeping it fairly pure and simple. This mixture can sit all day in a crock pot, or you can cook it up quickly in a pot on the stove. Tonight, I just used a pot on the stove.

So how does the dietitian make her chili?? Check it out!

INGREDIENTS:

1 small white onion, chopped
1 bunch of green onions, chopped
1 green bell pepper, chopped
1 banana pepper, chopped
1 poblano pepper, chopped
1 jalapeno, seeded/chopped
2 Roma tomatoes, chopped
4 cloves garlic, chopped
1 pound organic ground turkey
2 cans of Rotel tomatoes
1 can pintos in chili sauce
1 can tri-bean mixture (pintos, kidney beans, black beans)
1 cup water
1 container plain organic Greek yogurt (for sour cream replacement)

DIRECTIONS:

First begin browning your organic turkey meat in your skillet. While your meat is browning, chop your garlic and add it to your browning turkey. As your turkey continues to brown, begin chopping all of your veggies. Once your turkey has browned, add all veggies to your turkey and cover pot. Mix ingredients around every 5 minutes over about 15 minutes.

Once all ingredients have softened, add your canned ingredients. Be sure to add the liquids within the cans to the pot.

I usually add about 1 cup of water to the pot, cover and let sit for about 15-20 minutes on medium heat.

When your 20 minutes is done, you’re ready to eat! Just grab your Greek yogurt and add a scoop to your chili instead of using sour cream. And voila!

Using this chili is a great way to meal prep. Just make a large pot and store leftovers in containers and freeze! This way you always have lunch to grab if you’re running out the door for work, or dinner on those nights you just don’t feel like cooking. Enjoy!

If you know of anyone that could benefit from this recipe, please share using the social media icons below!

Pico De Gallo Recipe!

September 3, 2015

Pico de gallo is a great side that adds tons of flavor to a dish! It is so easy to make and stays fresh for days. So here is a quick recipe to help you make your very own pico from home! Preservative free!

INGREDIENTS:

4 roma tomatoes
1 banana pepper
1 poblano pepper
2 jalapeno peppers, seeded
1 lime, juice
1/2 cup cilantro, chopped
1 clove garlic, chopped

DIRECTIONS:

Dice your tomatoes, garlic and peppers into very small pieces and put them in a mixing bowl. Then add your chopped cilantro and mix well. Next, slice your lime and squeeze both halves over your pico mix. And you’re done!

Creamy Scalloped Garlic and Herb Chayote

July 28, 2015

I am BEYOND excited to share a new recipe I threw together last night! Chayote is an excellent non-starchy vegetable that most people in the United States are not familiar with. To learn more, click HERE. I would also like to add this dish is bariatric friendly! Enjoy!

Ingredients:

2 chayote
2 tablespoons of extra virgin olive oil
1 clove garlic, chopped
1 teaspoon of Italian seasoning
1 teaspoon of sage
1 teaspoon of oregano
1 teaspoon garlic powder
1/2 cup plain Greek yogurt
1/4 cup green onions, chopped

First you want to wash the outside of your chayote and then peel with a potato peeler.

It helps me to cut them in half to be sure I peel all of the skin off in the crevice. There is also a thin seed inside, so do remove that as well.

Once your chayote is all peeled, slice them into very thin slices.

Here is where I added the olive oil, chopped garlic, Italian seasoning, oregano, and sage (The garlic powder will be saved for later ). I stirred the chayote around to evenly distribute all of the seasonings and coat the pan with the olive oil, then covered the pan. Place the skillet on medium heat for about 5 minutes then stir.

Once the chayote is very soft (enough to slice in half), I drained the liquid and moved the mixture to a bowl. This is where I added the Greek yogurt and garlic powder. You can definitely add more seasonings for flavor if you like stronger flavors!

To complete the dish, I sprinkled some chopped green onions on top! You will now have a healthy, low fat, high protein replacement for creamy scalloped potatoes!

Enjoy!