Meal 1
Stuffed Delicata Squash with Coconut Creamed Greens
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Servings: 4 servings
Calories: 604 kcal
Ingredients
Stuffed Delicata Squash
4 small delicata squash
1 tablespoon coconut oil
Saffron Rice Pilaf
5 to 6 saffron threads
1 tablespoon coconut oil
1/2 large onion, diced
1 teaspoon salt
1/2 teaspoon turmeric
1 cup uncooked basmati rice
1 1/2 cups water
1/3 cup dried currants
1/3 cup sliced almonds
Coconut Creamed Greens
1 tablespoon coconut oil
1/2 large onion, finely diced
3 cloves garlic
1 teaspoon cumin
1/2 teaspoon cinnamon
1 bunch chard, stems removed and finely chopped
1 cup full fat coconut milk
Instructions
Instructions:
Cook the delicata squash
Heat oven to 375°F.
Slice the squash in half lengthwise and scoop out the seeds. Brush each half with a bit of coconut oil.
Lay the squash cut side down on a lined baking sheet. Roast delicata squash for 25 minutes or until just tender.
Cook the rice pilaf
Place saffron threads in a small bowl. Add 1 tablespoon boiling water and let sit 5 to 6 minutes.
Heat 1 tablespoon coconut oil in a small saucepan over medium low heat. Add onion and salt. Let onions cook 8 to 10 minutes until fragrant and translucent.
Stir in turmeric until well combined.
Add basmati rice and stir until well coated with oil and combined with onions and spices.
Gently pour in water and soaked saffron threads. Bring to a boil, then reduce to simmer and cover.
Let rice cook 15 to 20 minutes. Then remove from heat and let steam another 5 to 10 minutes.
When rice is cooked, stir in currants and almonds.
Cook the coconut creamed greens
Heat 1 tablespoon coconut oil in a large pan over medium heat.
Add onions and garlic and let cook about 10 minutes until onions are fragrant and translucent. Stir in the cumin and cinnamon.
Increase heat to medium high. Add chard to the pan. You may need to add in batches depending on how large your pan is. Saute the greens until just wilted, about 5 minutes.
Pour in coconut milk and stir to combine. When the milk is beginning to boil, reduce heat to low and simmer in coconut milk about 10 more minutes.
Assemble the stuffed delicata squash
Turn roasted delicata squash cut side up on baking sheet. Spoon rice pilaf into the center and top with coconut creamed greens.
Return to oven and bake another 15 minutes to heat through.
Serve immediately.
https://www.seasonedvegetable.com/stuffed-delicata-squash/
Sweet & Spicy Delicata Squash with Apples & Onions
Whole30, paleo, and gluten free.
Course Side Dish
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people
Ingredients
2 delicata squash
1/2 onion
1 apple I prefer Honeycrisp!
2 tbsp olive oil
1 tbsp pumpkin pie spice
1 tsp chili powder
1/4 tsp cayenne more or less to taste
1/2 tsp sea salt
Instructions
Preheat oven to 425. Line a large baking sheet with parchment paper.
Wash your squash well (since you are going to be eating the skin this is an important step!), then cut in half. Scoop out the seeds, then cut into 1/2 inch thick rings. Slice the onion into 1/2 inch thick slices, and cut the apple into 1-2 inch pieces (I kept the skin on).
Add the squash, apple, and onion pieces into a large bowl. Add remaining ingredients and toss well.
https://www.maryswholelife.com/sweet-spicy-delicata-squash-with-apples-onions/
Croatian Chard & Potatoes (Blitva)
Prep time 5 mins
Cook time 15 mins
Total time 20 mins
Serves: 2-4
Ingredients
3 medium Yukon Gold Potatoes, peeled and cut in 1 in. chunks
about ⅓ c. Olive Oil
about 5 plump cloves Garlic, thinly sliced
1 big bunch Swiss Chard, tough center stalk removed, greens cut into ½ in. wide strips
Instructions
Boil the potatoes in salted water until tender, about 6 minutes. Drain and set aside.
Combine olive oil and garlic in a large pot and place over medium-high heat. After about 2 minutes, the garlic should be soft (but not yet browned) and the oil should be very fragrant. Add the potatoes and cook, stirring a couple of times, until the potatoes start to turn golden around the edges, 5-7 minutes.
Add half of the Swiss chard, sprinkle with kosher salt, and toss with the potatoes. Add the remaining chard, season with salt, toss. Cook until the greens have wilted, 3-4 minutes. Taste. Season with additional salt, if needed, and freshly ground black pepper. Serve hot or at room temperature.
http://www.strawberryplum.com/croatian-chard-with-potatoes-garlic-blitva/
Orange, Banana and Pear Smoothie
Ingredients
2 cups Orange Juice
1 whole Pear, Peeled And Seeded
1 whole Banana, Peeled
6 Ice Cubes
Preparation
Dump everything into the blender. Blend away. Drink immediately.
Note: You can also add fresh mint.
https://tastykitchen.com/recipes/drinks/orange-banana-and-pear-smoothie/
Meal 2
One-Skillet Veggie Hash
INGREDIENTS:
3 tbls olive oil
1 large onion, diced
1 red bell pepper, diced
3 (or more) cloves garlic, minced
1 tbls chopped fresh sage leaves
2 red potatoes, diced
1 medium sweet potato, diced
15-oz can black beans, drained and rinsed
2 cups Swiss chard, coarsely chopped
Salt and pepper, to taste
Red pepper flakes
1 tbls chopped fresh parsley
DIRECTIONS:
Heat the olive oil in a large, heavy skillet over medium-high heat.
Add the onion, pepper, garlic, sage, red potato and sweet potato to the pan, stirring occasionally, until the potatoes are fork-tender, about 15 to 20 minutes.
Add the beans and Swiss chard to the skillet, stirring until the chard wilts, about 3 minutes. Season with salt, pepper and red pepper flakes.
Top with the chopped parsley and serve.
SUBSTITUTIONS:
Swiss chard — kale, collard greens, spinach
Sage — rosemary, thyme, dried cumin
Sweet potato — butternut squash, delicata squash
Black beans — pinto beans, lentils
Parsley — cilantro
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Servings: 4
Nutrition per serving:
Calories 273
Fat 11 g
Sodium 171 mg
Carbohydrates 39 g
Sugars 4 g
Protein 9 g
https://www.rebootwithjoe.com/one-skillet-veggie-hash/
Broccoli Apple Soup
INGREDIENTS
1 large bunch of broccoli (about 3 heads with stems)
3 Tbsp butter
1 cup of thinly sliced or finely chopped yellow or white onion
1 good cooking apple (a non-tart apple such as Jonagold, golden delicious, McIntosh), peeled, cored, chopped
3 cups of chicken stock
1 cup of unfiltered apple juice or apple cider (not hard cider)
4 sprigs of lemon thyme or thyme
2 long strips of lemon zest
1 Tbsp chopped fresh chives for garnish
METHOD
1 Prep the broccoli: Separate the broccoli florets from the stems. Peel the outer tough skin of the stems with a vegetable peeler. Slice the stems into rounds and chop finely (a mini chopper food processor works well for this step).
2 Cook the sliced onions and apples in butter: Heat a thick-bottomed medium large (4-quart) saucepan on medium heat. Melt the butter in the pan. Add the onion and the apple and lower the heat to low. Cover and cook for 10 minutes, until onions are translucent and apples are softened.
3 Add broccoli, stock, cider, thyme, lemon zest: Add the broccoli florets and the chopped broccoli to the apple onion mixture. Add the stock and the cider.
Tie up the thyme sprigs with kitchen string and add to the pot. Add strips of lemon zest to the pot as well.
Increase the heat, bring to a boil, reduce the heat to maintain a low simmer, covered. Cook for 20 to 25 minutes.
4 Purée soup: Remove from heat. Remove thyme and lemon peels from the soup (discard)! Working in batches, filling up the blender bowl to no more than one third full at a time, purée the soup.
5 Adjust seasonings: Return soup to the pot, reheat and adjust seasonings to taste. Garnish with chopped fresh chives to serve.
https://www.simplyrecipes.com/recipes/broccoli_apple_soup/
Swiss-Chard, Potato, and Chickpea Stew
Ingredients
1 pound Swiss chard, tough stems removed, leaves washed well and chopped
3 tablespoons olive oil
1 1/2 pounds baking potatoes (about 3), peeled and sliced 3/4-inch thick
1 onion, chopped
2 cloves garlic, minced
1 teaspoon paprika
1/4 teaspoon turmeric
1/8 teaspoon cayenne
1 teaspoon salt
2 cups drained and rinsed canned chickpeas (one 19-ounce can)
3 cups canned low-sodium chicken broth or homemade stock
1 cup water
2 hard-cooked eggs, cut into wedges
How to Make It
Step 1
Bring a medium pot of salted water to a boil. Add the chard and cook for 3 minutes. Drain thoroughly and set aside.
Step 2
In a Dutch oven, heat the oil over moderate heat. Add the potatoes and onion and sauté, stirring frequently, until the potatoes start to brown, about 5 minutes. Add the garlic, paprika, turmeric, cayenne, and salt and cook, stirring, until fragrant, about 1 minute.
Step 3
Add the cooked chard, chickpeas, broth, and water. Bring to a simmer and cook until the potatoes are tender, about 15 minutes. Serve the stew garnished with the hard-cooked eggs.
https://www.foodandwine.com/recipes/swiss-chard-potato-and-chickpea-stew
Banana Orange Bars
Ingredients
2 cups mashed ripe bananas (3 to 4 medium)
1-2/3 cups sugar
1 cup canola oil
4 large eggs
2 cups all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon baking soda
ORANGE BUTTER FROSTING:
5 tablespoons butter, softened
4-1/2 cups confectioners' sugar
5 tablespoons orange juice
1/2 teaspoon grated orange zest
Directions
In a large bowl, beat the bananas, sugar, oil and eggs until well blended. In a small bowl, combine the flour, cinnamon, baking powder, salt and baking soda; gradually beat into banana mixture until blended.
Pour into a greased 15x10x1-in. baking pan. Bake at 350° for 25-30 minutes or until a toothpick inserted in the center comes out clean. Cool completely on a wire rack.
For frosting, cream butter and sugar in a large bowl until light and fluffy. Beat in orange juice and zest until smooth; spread evenly over cake.
Nutrition Facts
1 piece: 374 calories, 15g fat (4g saturated fat), 50mg cholesterol, 212mg sodium, 59g carbohydrate (46g sugars, 1g fiber), 3g protein.
https://www.tasteofhome.com/recipes/banana-orange-bars/
Meal 3
Chard, White Bean, and Potato Soup
Servings: 6
Ingredients
2 15-oz. cans cannellini or navy beans, rinsed and drained
2 Tbs. olive oil
1 large red bell pepper, chopped into 1/2-inch pieces (11/4 cups
1 small onion, quartered and thinly sliced (1 cup)
4 medium new potatoes (11/4 lb.), sliced into 1-inch-thick half-moons
2 cloves garlic, minced (2 tsp.)
4 cups low-sodium vegetable broth
1/8 tsp. ground nutmeg
10 cups stemmed Swiss chard leaves, coarsely torn
Preparation
1. Smash 3/4 cup beans in bowl with back of fork to form paste; set aside.
2. Heat oil in large pot or Dutch oven over medium heat. Add bell pepper and onion, and season with salt and pepper, if desired. Cook 5 minutes, or until softened. Add potatoes, and cook 10 minutes, or until tender. Stir in garlic, and cook 2 minutes more.
3. Add broth, 1 cup water, smashed and whole beans, and nutmeg to pot; bring to a boil. Reduce heat to medium-low, and simmer 12 to 15 minutes. Add chard, and season with salt and pepper, if desired. Simmer 5 minutes, or until chard is wilted.
Nutrition Information
Calories: 288
Carbohydrate Content: 48 g
Fat Content: 5 g
Fiber Content: 15 g
Protein Content: 13 g
Saturated Fat Content: 0.5 g
Sodium Content: 392 mg
Sugar Content: 5 g
https://www.vegetariantimes.com/recipes/chard-white-bean-and-potato-soup
Delicata Squash & Broccoli Coconut Curry
Yield: 4-6 servings
Ingredients
1 Tbsp. coconut oil (either refined or unrefined)
1 small yellow onion, diced
1 large garlic clove, minced
1 ½ Tbsp. Thai red curry paste
¼ tsp. ground turmeric
dash of ground black pepper
dash of red pepper flakes, to taste
pinch of salt, to taste
1 15 oz. can of full-fat coconut milk
½ Tbsp. brown sugar
½ Tbsp. dried basil
juice from ½ lime
1 small head of broccoli, florets and stalks chopped
1 delicata squash, de-seeded and chopped
4-6 servings of rice or noodles
Cooking Directions
Begin by preparing your rice or noodles.
Meanwhile, in a large frying pan heat the oil over medium. Add the onion and garlic, sauté a few minutes then add the curry paste through and including the salt.
Turn down to medium-low and sauté for about five minutes, until fragrant and the onions are tender.
Prepare the vegetables, and when ready add to the pan along with the remaining ingredients, excluding the rice/noodles. Stir well and cover. Cook for about 15-20 minutes, until the broccoli and squash are tender.
Serve hot, over the rice/noodles or add to the curry sauce and mix.
https://www.produceonparade.com/produce-on-parade/delicata-squash-broccoli-coconut-curry
Veggie Quiche with Sweet Potato Crust
Ingredients
cooking spray
1 sweet potato peeled and thinly sliced
2 T avocado oil extra virgin olive oil would work just fine too
1 small onion chopped
4 cups fresh broccoli chopped
1 cup sliced mushrooms
1/2 cup red bell peppers diced
6 large eggs
1/4 cup unsweetened almond milk
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup sharp cheddar cheese shredded
Instructions
Preheat oven to 400. Spray a 9" pie plate with cooking spray.
Place layer of sweet potatoes over bottom and up the sides of the plate (use two layers if you have enough potato).
Bake until it begins to turn golden, which will be about 15 minutes. Remove pie plate and adjust any sweet potato slices that might have slipped.
Reduce oven temperature to 375.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add onion, mushroom and peppers. Cook until tender, about 3-4 minutes. Add broccoli. Reduce heat to medium. Cover and cook until broccoli is tender, which will be about 10 minutes.
Whisk eggs with milk, salt and pepper.
Spread veggie mixture over sweet potato crust. Sprinkle with cheese. Gently pour egg mixture over cheese.
https://www.carrieelle.com/21-day-fix-veggie-quiche-sweet-potato-crust/
Baked Apples and Bananas
Serves 4
INGREDIENTS
2 apples, peeled, cored and thinly sliced
2 bananas, split lengthwise and cut in half
1⁄2lemon, juice of
1⁄2cup dark brown sugar
1⁄4cup light brown sugar
1 cup apple juice
1⁄2teaspoon ground cinnamon
1 teaspoon vanilla
DIRECTIONS
Preheat oven to 450 degrees.
Combine apples and bananas and put into a shallow baking dish.
Sprinkle with lemon juice.
Combine remaining ingredients except vanilla in a saucepan and boil until sugar is dissolved.
Remove from heat, add vanilla, and pour over bananas and apples.
Bake in 450 degree oven for 20 minutes, or until juices are bubbling.
https://www.geniuskitchen.com/recipe/baked-apples-and-bananas-105656
Extras
One Pan Orange Salmon with Sweet Potatoes
PREP TIME5 minutes
COOK TIME20 minutes
TOTAL TIME25 minutes
Ingredients
2 sweet potatoes
1 head broccoli
2 tablespoons olive oil
1 small naval orange
3 tablespoons orange marmalade
1 teaspoon reduced sodium soy sauce
1/2 teaspoon sriracha
4 4-ounce salmon filets
1 tablespoon sesame seeds
Instructions
Heat your oven to 400ºF.
Scrub the sweet potatoes and cut them lengthwise into quarters; slice into 1-inch pieces. But the broccoli into florets. Cut the orange into segments.
Arrange the vegetables on a baking sheet and drizzle with olive oil; mix to coat. Season with salt and pepper. Place the orange segments on top of the vegetables. Bake for 10 minutes.
In a small bowl, combine the marmalade, soy sauce, and sriracha. Remove the baking sheet from the oven and push the vegetables to the sides of the pan to make room for the salmon. Place the salmon on the pan and slather each filet with the marmalade glaze. Return the pan to the oven and bake another 10 minutes, or until the salmon is cooked to your liking. Sprinkle the salmon with sesame seeds. Discard the oranges or, if desired, squeeze the juice over everything.
Nutrition Information:
Amount Per Serving: CALORIES: 469 TOTAL FAT: 24g SATURATED FAT: 5g CHOLESTEROL: 62mgSODIUM: 218mg FIBER: 0g SUGAR: 17g PROTEIN: 29g
Sweet Corn and Zucchini Pie
INGREDIENTS
4 tablespoons butter
half of a yellow onion, diced
2 ears sweet corn
2 large zucchini, sliced very thinly (about 4 cups)
8 ounces sliced mushrooms
1 tablespoon dried basil
1 teaspoon dried oregano
1/2 teaspoon salt
12 ounces shredded cheese (I used both Mozzarella and Swiss)
4 eggs, beaten
INSTRUCTIONS
Preheat the oven to 375 degrees. Heat the butter in a large, deep skillet over medium high heat. Add the onions, zucchini, and mushrooms. While the veggies saute, cut the corn kernels off the cob. Add them to the pan and continue to saute until the veggies are soft, 5-10 minutes. Remove from heat.
Once the mixture has cooled for a few minutes, stir in the basil, oregano, salt, cheese, and the beaten egg. Line a pie pan (9-inch or larger) with parchment paper or just grease a pan with nonstick spray. Transfer the mixture to the pan. Arrange the top so the zucchini slices lay flat and look nice. Top with a little extra cheese for looks, cover with greased foil, and bake for 20 minutes. Remove foil and bake for an additional 5 minutes to brown the top. Let stand for 10-15 minutes before cutting into slices.
Total Fat
Cholesterol 135.5mg
Sodium 452.7mg
Total Carbohydrate 7.7g
Protein 15.6g
Vitamin A 147.8µg
Vitamin C 7.9mg