Delightfully Healthy! A Golden Combination

Tasting Friday 11/18, 4:30pm to 6:30pm

acorn-squashAs we settle into the month of November in New Hampshire, the Summer season is quickly replaced with the last of the Fall’s changing leaves and the first few spits of snow. What a better way to ring in the holiday season than with oven baked foods like warm, seasoned acorn squash? Roasted parmesan-garlic acorn squash is perfect for as a quick, minimalist side dish during the week, and can be an attractive alternative to traditional stuffed acorn squash at Thanksgiving.

There are no forks needed for the simple recipe below, and it is bursting with flavors of garlic and cheese while providing the body with a variety of health benefits. Acorn squash are packed with about nine grams of fiber per cup. They are also a great source of vitamin C, a vitamin important to our immune system, which is working extra hard this time of year to help protect us from things like the influenza virus. Additionally, acorn squash is a good source of the B vitamin thiamine, which is important to the body’s energy production and keeping your brain function sharp. So stay warm this fall and add more squash to your table!

shopping-img-l-vegetable-sweet_potato-500x500Nothing says comfort quite like a Sunday morning with your favorite pancake recipe! Try jazzing up your weekend flapjack routine by incorporating seasonal sweet potatoes, creamy yogurt, and sweet local maple. Mixing yogurt with maple cuts sugar and adds protein. Vitamin A to ward off infections, potassium for healthy muscle contractions, and filling fiber are just some of the health benefits these orange tubers tout! Instead of roasting or making pie with your sweet potatoes, bring something new to the table with these sweet and spicy sweet potato pancakes.

Sweet Potato Nutrition Facts

Beta-carotene: Aids in immune health, helping your body fight infections.

Potassium: Electrolyte that helps muscles, like your heart, contract.

Fiber: Lends to healthy digestion, and adds bulk to meals to keep you full longer!

Sweet Potato Pancakes with Maple Yogurt

adapted from allrecipes.com

Ingredients for sweet potato pancakes:

  • ½ cup sweet potato puree (1 sweet potato)
  • 2 eggs
  • 1 cup whole wheat flour
  • ¼ cup vegetable oil
  • 2 tsp baking soda
  • 1 cup milk
  • ½ tsp ground nutmeg
  • 1 tsp ground cinnamon
  • ½ tsp salt

Ingredients for maple yogurt:

  • 3/4 cup plain yogurt
  • 3 TBSP real maple syrup

Directions:

  1. Peel the sweet potato and cut into cubes, all roughly the same size. Boil in water until fork tender.
    2. In a food processor, blend the sweet potato. In a separate bowl, place sweet potato puree, eggs, oil, milk, and mix. Sift in flour, baking soda, nutmeg, cinnamon and salt. Mix.
  2. In a separate bowl, mix the yogurt and maple syrup. Set aside.
  3. Spray a pre-heated griddle or pan with cooking spray. Pour a small amount of the batter into the pan and cook for two to three minutes, or until golden on both sides.
  4. Plate pancakes and top each one with a dollop of the maple yogurt, and enjoy!

 

Acorn Squash Nutrition facts

Fiber: Acorn squash is a great source at 9 grams per cup, helps you stay fuller longer and keeps you regular

Vitamin C: A powerful antioxidant, important in the creation of proteins particularly collagen which is found in the bones, skin and teeth

Vitamin B1 Thiamine: A vitamin necessary for the body to process food

 

Roasted Parmesan-Garlic Acorn Squash

Adapted from spachethespatula.com

Ingredients:

  • 1 acorn squash, washed
  • 2 tbsp extra virgin olive oil
  • ¼ cup grated parmesan (can use pecorino romano or any cheese blend)
  • 2 tsp garlic powder
  • fresh- ground pepper and salt, to taste

Directions

  1. Preheat oven to 400 degrees.
  2. Cut squash in half and deseed.
  3. Slice squash into ½” half-moons.
  4. In a large bowl, toss together squash, olive oil, parmesan, garlic powder, salt and ground pepper.
  5. Line the squash onto a baking sheet covered with parchment paper, bake for 30 minutes until the squash is tender and cheese has crisped.
  6. Enjoy!
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