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Meal 1

Delicata Squash Salad

INGREDIENTS

For the Salad

2 medium delicata squash, around 1 and 1/4 pounds total

1 tablespoon olive oil

kosher sea salt and freshly cracked black pepper

4 heaping cups baby arugula

1 cup pomegranate arils

1/3 cup dried cranberries

1/3 cup raw pistachios

1/4 red onion, thinly sliced

3 to 4 ounces feta cheese, crumbled

For the Balsamic

4 tablespoons olive oil

2 tablespoon balsamic vinegar

1/2 teaspoon honey

Kosher salt and freshly ground black pepper

INSTRUCTIONS

1 Preheat the oven to 425 degrees F. Slice the squash into 1/2-inch

wide rounds and then cute each round in half. Use a spoon to scoop out

the seeds from each round. Drizzle the squash with a generous

tablespoon of olive oil and a sprinkle of sea salt. Toss to combine.

Roast for about 30 minutes or until the squash is tender and golden,

flipping halfway.

2 In a medium skillet over medium-low heat, toast the pistachios,

stirring frequently, until they are fragrant and lightly golden on the

edges. Remove from heat.

3 In a small bowl, whisk together the olive oil, balsamic vinegar,

honey with a pinch of salt and pepper.

4 Once the squash has had a few minutes to cool, combine the arugula,

pomegranate, dried fruit, toasted nuts, sliced red onion, crumbled

feta and squash in a serving bowl. Toss with enough dressing to

lightly coat the leaves. Serve immediately.

https://whatsgabycooking.com/delicata-squash-salad/

Roasted Delicata Squash and Onions

Ingredients

2 pounds delicata squash (about 2 large)

1 medium red onion, sliced

2 tablespoons extra-virgin olive oil, divided

¼ teaspoon salt

1 teaspoon chopped fresh rosemary

1 tablespoon maple syrup

1 tablespoon Dijon mustard

Preparation

Active 15 m

Ready In 45 m

Preheat oven to 425°F.

Cut squash in half lengthwise, then crosswise; scoop out the seeds.

Cut lengthwise into ½-inch-thick wedges. Toss with onion, 1 tablespoon

oil and salt in a large bowl. Spread in an even layer on a baking

sheet.

Roast, stirring once or twice, until tender and beginning to brown,

about 30 minutes.

Combine the remaining 1 tablespoon oil, rosemary, syrup and mustard in

a small bowl. Toss the vegetables with the dressing.

Nutrition information

Serving size: about 1 cup

Per serving: 164 calories; 7 g fat(1 g sat); 7 g fiber; 26 g

carbohydrates; 2 g protein; 42 mcg folate; 0 mg cholesterol; 8 g

sugars; 3 g added sugars; 21,510 IU vitamin A; 31 mg vitamin C; 91 mg

calcium; 1 mg iron; 204 mg sodium; 599 mg potassium

Nutrition Bonus: Vitamin A (430% daily value), Vitamin C (52% dv)

Carbohydrate Servings: 1½

Exchanges: 2 starch, 1½ fat

http://www.eatingwell.com/recipe/250176/roasted-delicata-squash-onions/

Summer Fruit Salsa

INGREDIENTS

3-4 Dinosaur Brand Pluots; pitted and finely diced

2 Kingsburg Orchards nectarines or peaches; pitted and finely diced

1 medium red onion, finely chopped

1/2 - 1 Jalapeño pepper, finely chopped

1/4 cup chopped cilantro

Juice of 1 lime

Salt to taste

INSTRUCTIONS

Combine ingredients in a medium bowl and serve with tortilla chips or

over grilled fish.

May be made a day ahead.

http://www.kingsburgorchards.com/summer-fruit-salsa-recipe

TOFINO BANANA-PEAR MUFFINS

These simple muffins are a perfect canvas for any type of fruit -

berries, chunked apples or peaches - everything goes with banana.

Or

go for chunkily chopped walnuts or a handful of chocolate chips.

Plain, they are brilliant split while still warm and smeared with

peanut butter. If you use pears, don't bother peeling them - not only is it extra work, you lose a lot of the fiber and nutrients.

Ingredients

2-3 large very ripe bananas

1/2-3/4 cup sugar, white or brown

2 large eggs

2-4 Tbsp. canola or olive oil

1 tsp. vanilla (if you have it)

1 1/2 cups all-purpose flour, or half all-purpose and half whole wheat

1 tsp. baking soda

pinch salt

1 ripe pear, roughly chopped (don't bother peeling it)

1/2 cup chopped walnuts

Directions

Preheat oven to 375F.

In a medium bowl, mash together the bananas, sugar, eggs, oil and

vanilla with a potato masher or spatula until blended and the bananas

are well mashed - don't worry about getting all the lumps out. Add the

flour, baking soda and salt, and stir just until the batter starts

coming together; add the pear and walnuts, or whatever additions you

are using, and stir just until combined. Don't overmix, or your

muffins could be tough.

Spoon the batter into muffin tins that are lined with paper liners or

sprayed with nonstick spray, filling them about 3/4 full. If you like,

sprinkle the tops with coarse sugar. Bake for20-30 minutes, depending

on the size of your muffins, until golden and the tops are springy to

the touch

http://www.dinnerwithjulie.com/2009/05/01/bananapear-muffins/

Meal 2

Butternut Squash Veggie Pizza

PREP TIME

15 minutes

COOK TIME

45 minutes

TOTAL TIME

1 hour

Servings: (slices)

Category: Entree

Cuisine: Gluten-Free, Vegan

Freezer Friendly Sauce only

Does it keep? 2-3 Days

Ingredients

SAUCE

3 cups butternut squash (cubed*)

3 cloves garlic (whole // skin removed)

2 Tbsp olive oil (divided)

1 pinch sea salt + black pepper

1 Tbsp maple syrup

PIZZA

4 1 1/2 cups broccolini (chopped // large stems removed)

5 1/2 cup red onion (chopped)

6 1/2 cup cooked chickpeas (rinsed and thoroughly dried // optional)

7 1 pinch sea salt + black pepper

8 1 tsp dried oregano

9 6 ounces store-bought pizza dough (I Love Trader Joe’s Garlic & Herb

or Whole Wheat // or this gluten-free recipe)

10 1 cup Butternut Squash Sauce (recipe above)

11 1/2 cup vegan parmesan cheese or store-bought vegan mozzarella cheese*

FOR SERVING optional

1 Vegan parmesan cheese

2 Red pepper flakes

Instructions

1 Preheat oven to 400 degrees F (204 C) and position a rack in the

middle of the oven.

2 Add cubed butternut squash and peeled garlic cloves to a baking

sheet and drizzle with half of the olive oil (1 Tbsp as original

recipe is written // adjust if altering batch size) and a pinch each

salt and pepper. Toss to combine.

3 Bake for 15-20 minutes, or until all squash is fork tender.

4 Transfer squash and garlic to a blender or food processor with

remaining olive oil (1 Tbsp as original recipe is written // adjust if

altering batch size) and maple syrup. Purée until creamy and smooth,

adding more olive oil or a touch of water if it's too thick. The

consistency should be creamy and spreadable (not pourable).

5 Taste and adjust seasonings as needed. Set aside.

6 Heat a large skillet over medium heat. Once hot, add 1 tsp oil,

broccolini, onion, chickpeas (optional), salt and pepper, and oregano.

Sauté for 2-3 minutes, stirring frequently. Set aside.

7 Increase oven heat to 425 degrees F (218 C).

8 Roll out pizza dough into an even circle and transfer to a

parchment-lined round baking sheet (or similarly-shaped object).

9 Top with 1 cup sauce (you will have leftover sauce, which you can

reserve for other pizzas // amount as original recipe is written //

adjust if altering batch size), veggies, and chickpeas. Sprinkle on a

bit more oregano and vegan parmesan cheese (or vegan mozzarella).

10 Transfer pizza to the oven, laying the pizza and parchment paper

directly on oven rack (slide the baking sheet off so it can bake

directly on the rack for a crispier crust). Bake for 13-18 minutes, or

until crust edges are golden brown.

11 Slice and serve with remaining parmesan cheese, dried oregano, and

red pepper flakes (optional). Leftovers keep well for 2-3 days, though

best when fresh.

Notes

*The best way to cube butternut squash is to start with a large, very

sharp knife, cutting off the top and bottom ends. Then cut in half

where the small, cylinder shape and round, bulb-shape meet. Use knife

to carefully remove skin. Then remove any seeds with spoon or ice

cream scoop. Cut into small cubes and proceed with recipe as directed.

*For vegan mozzarella cheese, I love Daiya brand.

*Nutrition information is a rough estimate.

Nutrition Per Serving (1 of 8 slices) Calories: 171 Fat: 6.4g

Saturated fat: 1.1g Sodium: 199mg Carbohydrates: 24g Fiber: 2.2g

Sugar: 4.1g Protein: 6.2g

https://minimalistbaker.com/butternut-squash-veggie-pizza/

Recipe for Broccoli and Celery Root Soup

Ingredients

1/2 a head of broccoli or just the stalks of a head of broccoli

1 celeriac bulb

1 onion

~1 quart of water, chicken stock, or vegetable broth

Olive oil

Salt & pepper

Optional: 1/2 cup of cream

Instructions

Prep

• Broccoli: Rinse and chop into similar sized pieces

• Celeriac: Peel the not-so-pretty outside off with a knife. To do

this, microwave the celeriac bulb for about 5 minutes, which will

soften the outside skin. Chop into large pieces

• Onion: Rough chop

• Store in separate airtight containers / bags if not making right away

Tools

3 quart soup pot (a dutch oven would be perfect for this job)

4 Immersion blender

Make

• Let pot warm up over medium-high heat; and add about 1 to 2 tbs olive oil

• Give the oil some time to warm up and then add onions with a dash of salt

• Saute onions for about 3 minutes, until they start to soften. Then

add the remaining ingredients

• Pour enough broth to cover all ingredients (parents, if you’re

making baby food, add less broth to get a thicker puree)

• Cover and bring to a boil

• Lower heat, leave covered, and let the ingredients simmer for about

15 to 20 minutes

• Remove from heat and let cool before pureeing

• Puree soup with immersion blender and season to taste with salt and pepper

• Stir in cream (optional)

https://www.cooksmarts.com/articles/broccoli-and-celeriac-soup/

Roasted Broccoli, Arugula and Lentil Salad

Author: Cookie and Kate Prep Time: 20 mins Cook Time: 30 mins Total

Time: 50 minutes Yield: 2 to 4 Category: Salad

★★★★★

4.7 from 15 reviews

A very green salad with roasted broccoli, brussels sprouts, arugula,

black lentils and a lemony vinaigrette.

INGREDIENTS

• 1 ½ pounds broccoli

• ¾ pound brussels sprouts (or more broccoli)

• Olive oil

• ½ cup black beluga lentils (or green/Puy lentils), picked through and rinsed

• several handfuls arugula

• ½ cup freshly shredded Parmesan cheese

Lemon Vinaigrette

5 2 tablespoons olive oil

• ½ lemon, juiced

• 1 teaspoon honey

• ½ teaspoon Dijon mustard

• pinch red pepper flakes

• sea salt and ground pepper

INSTRUCTIONS

• Preheat oven to 425 degrees Fahrenheit and line your largest rimmed

baking sheet with parchment paper. Cut the broccoli florets into

bite-sized pieces. Trim the ends off the sprouts; cut the small

sprouts in two through the stem, and the large sprouts into quarters.

Toss the florets and sprouts in olive oil so they are lightly coated,

and sprinkle with salt and pepper. Spread the florets and sprouts in a

single layer on the baking sheet (be sure not to overcrowd). Bake for

20 to 30 minutes, tossing halfway, until the vegetables are

crisp-tender and well caramelized on the edges.

• In the meantime, bring ¾ cup water to a boil in a medium saucepan.

Add the lentils, reduce heat, cover and simmer for 15 to 20 minutes,

until the lentils are tender but still retain their shape.

• Whisk together the vinaigrette ingredients while the roasted

vegetables and lentils cool a bit. In a large serving bowl, combine

the roasted vegetables, cooked lentils and arugula. Drizzle with

vinaigrette, sprinkle in the Parmesan and toss well. Taste and add

more salt, pepper and/or lemon juice if needed. Best served

immediately.

https://cookieandkate.com/2013/roasted-broccoli-arugula-and-lentil-salad/

Plum Galette

This tart is a favorite dessert at Jacques Pépin’s house. You can make

it with any seasonal fruit, such as rhubarb, peaches, cherries,

apricots or apples.

Ingredients

PATE BRISEE

1 1/2 cups all-purpose flour 1 1/2 sticks cold unsalted butter, cut

into 1/2-inch pieces 1/4 teaspoon salt 1/3 cup ice water

FILLING

1/4 cup plus 1/3 cup sugar 3 tablespoons ground almonds 3 tablespoons

all-purpose flour 2 1/2 pounds large plums—halved, pitted and cut into

1/2-inch wedges 3 tablespoons unsalted butter, cut into small bits 1/2

cup good-quality plum, apricot or raspberry preserves, strained if

chunky or seedy

How to Make It

Step 1 make the pate brisee

Put the flour, butter and salt in a food processor and process for 5

seconds; the butter should still be in pieces. Add the ice water and

process for 5 seconds longer, just until the dough comes together; the

butter should still be visible.

Step 2 make the pate brisee

Remove the dough from the processor and gather it into a ball. On a

lightly floured surface, roll out the dough into a 16-by-18-inch oval

1/16 to 1/8 inch thick. Drape the dough over the rolling pin and

transfer it to a large, heavy baking sheet. Chill the dough until

firm, about 20 minutes. Preheat the oven to 400°.

Step 3 make the filling

In a small bowl, combine 1/4 cup of the sugar with the ground almonds

and flour. Spread this mixture evenly over the dough to within 2

inches of the edge. Arrange the plum wedges on top and dot with the

butter. Sprinkle all but 1 teaspoon of the remaining 1/3 cup sugar

over the fruit. Fold the edge of the dough up over the plums to create

a 2-inch border. (If the dough feels cold and firm, wait for a few

minutes until it softens to prevent it from cracking.) Sprinkle the

border with the reserved 1 teaspoon of sugar.

Step 4 make the filling

Bake the galette in the middle of the oven for about 1 hour, until the

fruit is very soft and the crust is richly browned. If any juices have

leaked onto the baking sheet, slide a knife under the galette to

release it from the sheet. Evenly brush the preserves over the hot

fruit; brush some up onto the crust, too, if desired. Let the galette

cool to room temperature before serving.

https://www.foodandwine.com/recipes/plum-galette

Meal 3

Broccoli, Zucchini and Red Onion Crustless Quiche

Serves: 4

2 Zucchini

1/2 pound Fresh broccoli

1 Red onion

4 Eggs

1/2 cup Milk

1/5 cup Grated Parmesan cheese

1 tablespoon Olive oil

Salt

Pepper

Preheat the oven to 350 degrees, grease a 9 inch pan.

In medium heat, sauté the chopped red onion, in olive oil; then add

the broccoli cut in florets add the sliced zucchini ( cut long way,

then sliced thin) , season with salt and pepper. stir continue cooking

till the broccoli is tender.

In Separated bowl, beat the eggs add the parmesan cheese and milk,

Season with salt and pepper. Add the sauté vegetables to the mixture,

stir well.

Scoop the mixture in the greased pan and bake in preheated pan for 30

minutes. ( till the eggs is set as well check the inside with pick ).

Let cool before serving.

https://food52.com/recipes/27249-broccoli-zucchini-and-red-onion-crustless-quiche

Steamed Broccoli and Squash with Tahini Sauce

INGREDIENTS

• 1/2 head broccoli florets

• 1 Delicata squash, sliced and seeded

• 1 cup mixed tender greens

• 1 cup thinly sliced red cabbage

• 2 tablespoons diced red onion

• Coarse salt and pepper

• 1/4 cup Tahini Sauce

• 1 tablespoon toasted sesame seeds

DIRECTIONS

1. 
Steam broccoli florets until bright green and tender, about 4

minutes. Remove and set aside. Steam squash until bright yellow and

tender, about 10 minutes.

2. 
In a bowl, toss greens, cabbage, and red onion. Top with steamed

vegetables and season with salt and pepper. Drizzle with tahini sauce

and sprinkle with sesame seeds.

https://www.marthastewart.com/1050520/steamed-broccoli-and-squash-tahini-sauce

Arugula and Pear Salad

NGREDIENTS

¼ cup olive oil

2 tablespoons balsamic vinegar

¼ teaspoon salt

2 ounces pancetta or 3 slices bacon, cut into bite-size pieces

2 medium firm, ripe pears (such as Anjou or Bosc), cored and thinly sliced

15 ounce package arugula or baby arugula (about 7 cups)

6 very thin slices red onion, separated into rings

1/4 cup pine nuts, toasted

1 ounce Gorgonzola cheese, crumbled

Freshly ground black pepper (optional)

DIRECTIONS

• For dressing, in a screw-top jar, combine olive oil, balsamic

vinegar, and salt. Cover and shake well. Set aside.

• In a large skillet, cook pancetta or bacon over medium heat until

crisp. Remove from skillet; drain on paper towels. Set aside. Add pear

slices to drippings in skillet; cook for 5 to 7 minutes or until

lightly browned and tender, stirring occasionally. Keep warm.

• In a very large bowl, combine arugula, onion slices, and dressing.

Gently toss to coat with dressing.

• Divide arugula mixture among six salad plates. Arrange pears on

top. Sprinkle with pancetta, pine nuts, and Gorgonzola cheese. If

desired, sprinkle with freshly ground black pepper. Makes 6 side-dish

servings.

NUTRITION FACTS (Arugula and Pear Salad)

Per serving: 215 kcal , 17 g fat (4 g sat. fat , 11 mg chol. , 343

mg sodium , 12 g carb. , 2 g fiber , 4 g pro.

https://www.bhg.com/recipe/salads/arugula-and-pear-salad/

Roasted Plums and Peaches

DESCRIPTION

An indulgent dessert that tastes just like pie but has only 85

calories per serving! (2 SP)

INGREDIENTS

3 plums

3 peaches

Juice from 1 orange

1 tsp vanilla extract

1/8 cup sugar

1/4 tsp cinnamon

1 Tbsp unsalted butter

INSTRUCTIONS

• Preheat oven to 400 degrees.

• Slice plums and peaches lengthwise and remove pits.

• Place fruit into a large bowl and top with vanilla and juice from

one orange. Mix to fully coat fruit halves.

• In a separate bowl, mix together sugar and cinnamon.

• Place fruit, skin side down, into a greased baking dish and drizzle

on any leftover juice.

• Slice butter into small pads, enough to put one on each slice of fruit.

• Sprinkle with cinnamon sugar mixture.

• Bake for 20-40 minutes, depending on ripeness of fruit, until tender.

• Enjoy! Serve with ice cream or a dollop of fat free cool whip!

(calories not included!)

NOTES

2 SP for 2 halves

*Various fruits can be used such as peaches, plums, apricots,

nectarines, pears or mangos.

https://www.cutsandcrumbles.com/roasted-plums-peaches/

Extras

STUFFED DELICATA SQUASH WITH CHICKEN SAUSAGE-MUSHROOM STUFFING

5 Freestyle Points 240 calories

TOTAL TIME: 40 minutes

INGREDIENTS:

3 small delicata squash (about 16 ounces each), halved and seeded

olive oil spray

1/4 teaspoon kosher salt

14 oz sweet Italian chicken sausage

3/4 cup chopped onion

3/4 cup chopped celery

4 oz chopped fresh shiitake mushrooms

1 sprig fresh thyme

6 tbsp shredded parmesan cheese

chopped parsley, for garnish

DIRECTIONS:

Preheat oven to 425°F.

Spray the cut sides of the squash with oil and sprinkle with salt.

Place face down on a large baking sheet. Bake until tender and browned

on the edges, about 20 to 25 minutes.

Meanwhile, in a large saute pan cook sausage on medium heat, breaking

up the meat into small pieces as it cooks until the sausage is cooked

through and is browned. Add the onion and celery; cook until celery is

soft, about 8 to 10 minutes.

Add the mushrooms and thyme to the pan, more salt and pepper if needed

and cook, stirring 5 minutes, then cook covered for 2 minutes, or

until the mushrooms are soft and cooked through.

Divide (1/2 cup) between the squash, top with parmesan cheese and bake

10 minutes.

NUTRITION INFORMATION

Yield: 6 Servings, Serving Size: 1/2 stuffed squash

• Amount Per Serving:

• Freestyle Points: 5

• Points +: 5

• Calories: 240 calories

• Total Fat: 8g

• Saturated Fat: g

• Cholesterol: 57mg

• Sodium: 594.5mg

• Carbohydrates: 30.5g

• Fiber: 8g

• Sugar: 2.5g

• Protein: 15g

https://www.skinnytaste.com/stuffed-delicata-squash-with-chicken-sausage-mushroom-stuffing/

Albacore Tuna Casserole with Delicata Squash & Broccoli

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: 4-6 servings

Don't be too strict about sticking to the ingredients listed. You can substitute the delicata squash with any other variety, including butternut, acorn, turban or a classic pumpkin. You can also swap the broccoli for cauliflower, and cream for milk (though nothing beats a creamy, cheesy casserole!). Watch this video to learn how to make bread crumbs from "aged" (or what we often call, stale) bread.

Ingredients

1 box pasta shells

2 tablespoons sea salt

4 tablespoons butter

1 cup yellow onion, diced

2 garlic cloves, minced

3 cups broccoli florets and chopped stems

2 cups delicata squash, cut into 1-inch cubes

1/4 cup, heavy cream or milk

2.5 cups cheddar cheese, shredded

(optional) 1/4 cup capers

1/2 teaspoon ground black pepper

1 cup bread crumbs

1 can Alaska Gold Albacore Tuna

Instructions

• Preheat the oven to 400 F.

• Bring a pot of water to boil and add 2 tablespoons of sea salt,

until the water tastes like a big ocean gulp. Add the pasta and cook

until "al dente." While the pasta is cooking, prepare the vegetables.

• In a large sauté pan, add 2 tablespoons of the butter and melt on

medium heat. Add the onion and sauté until caramelized brown. Then

stir in the garlic, broccoli and squash. Cover for 5 - 10 minutes,

sautéing until the broccoli is bright green and the squash is

fork-tender.

• Drain the pasta, but reserve 1/2 cup pasta water.

• Add the "al dente" pasta, remaining 2 tablespoons butter and pasta

water to the pan with the vegetables, and stir over medium-low heat on

the stovetop until the butter melts.

• Transfer the pasta and vegetables to a baking dish. Mix in the tuna,

cream, cheese, capers and black pepper.

• Sprinkle the bread crumbs over the surface and bake the casserole

for 15 minutes, until bread crumbs are toasted

http://www.emmafrisch.com/2016/01/albacore-tuna-casserole-with-delicata-squash-broccoli.html

941-378-9036

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