simply de*lish indi-squash

these little suckers are so buttery and sweet they hardly need any help. but, some days (okay, most)...we like to spice it up around here. so, i put one of these in the micro ( i know, i feel bad about the micro~ but no time to use the stovetop today), cut it open...and started adding stuff. the final product was very interesting. today, "indi-squash" was born. 

Ingredients

1 acorn squash

1 handful of walnut pieces

1 handful of raisins

1 pinch of cinnamon

1 pinch of mild yellow curry

optional- 1/4 cooked brown rice

Make it~ SOOOO simple

wash squash. poke it on both sides with a fork. put it in the micro for 5 minutes. cut it in half. scoop out seeds. take all squash out (i like to use a fork) and put in a bowl. add all ingredients to the bowl. stir. put back in squash halves. my kids get a little sketched out by curry, but if i balance it with some honey~ they eat it. let em drizzle their own honey. 

if you want to make your recipe a bit more hearty, add some brown rice. 

SQUASH DOES  A BODY GOOD!

One serving or one cup of acorn squash contains 145% of the daily recommended requirements for Vitamin A. It also contains Vitamin C, potassium, manganese, folate (folic acid), and 15% of the omega three fatty acids necessary to good health. It is also a good source of fiber. With all of these vitamins and minerals acorn squash has many health benefits.

The orange-yellow color in squash comes from the Vitamin A precursor. The strong presence of beta-carotene, helps reduce the possibility of lung cancer, even in smokers. Carrots have the same benefit. The beta-carotene also reduces free radicals in the body, even while reducing the chance of heart disease and colon cancer.Because it contains phytonutrients, acorn squash is thought by many to have an anti-cancer effect which is especially strong when the squash is turned into a juice. It may also promote prostate health in men by reducing symptoms of benign prostatic hypertrophy (a condition in which the prostate gland becomes enlarged).

Folate in acorn squash is important for a healthy body as it works to reduce homocysteine which is a byproduct of metabolism. Homocysteine can damage blood vessel walls. In this way it helps prevent heart-attacks and strokes. It is also a factor in colon health. Folic acid is also important for brain health, combining withVitamin B12 to prevent nerve damage and brain shrinkage.


thank you for the info- http://www.indepthinfo.com/acornsquash/healthbenefits.htm

Sweet, Savory & Spicy Sweet Potatoes

 This week I picked up some sweet potatoes cause I wanted to add some Vit. C to our menu (we all have colds)~ & had NO idea how I was going to prepare them....till, my kids did not finish their breakfast!

Extra crispy bacon and creamy maple syrup....hmmmm.

So, yes~ when my girlfriend was eating the taters with me & asked what inspires me to cook- I had to be honest! It's not the sea that inspires me, or a vacation, or some magical experience. Usually, its what my kids don't eat (I can't stand to throw away food)- or some random combination of left overs. 

I paired the sweeet tots with mustard curry chicken and coconut brown rice (recipe to come).

Ingredients

* 2 Sweet potatoes

* 1/2 cup BBQ sauce

* dash of chipotle Tabasco (or some spicy sauce)

* 1/4 cup Maple yogurt

* 1/8 cup crispy bacon bits

* pinch of diced jalapenos

salt and pepper

 

Make em...

Broil whole sweet potatoes on stove top (in water) for about 15 minutes. While they are cooking, mix BBQ sauce and chipotle (or something spicy). Take potatoes out of water. They do not have to be fully cooked- they will cook more later.  Cut the taters in circles, as thin as you like (see below). Baste with BBQ sauce mix on both sides. Add salt and pepper to taste.

Put Sweet taters on outdoor BBQ grill (adds yummy smoky flavor & tasty grill marks) or in oven under the oven broiler (450deg) for a few mins, flip. Make sure they have a good crisp to them.

Put bacon and jalapenos in a frying pan on MED HIGH (the oil from the bacon should be enuf to fry em up crispy).

Put a scoop of maple yogurt on each tater round. Top with bacon and jalapenos. I like adding extra cracked pepper. Top with cilantro (not included in pics- I ran out).

Serve taters with a side of the BBQ sauce :)

With summer coming near- this is a good one to pull outta your pocket. Fun for backyard BBQ's. My kids will eat these if I leave out the spicy & cilantro. 

I make the sweet p's w/o sauce for my kids (right side). They like dippin' them in plain BBQ. Think your kids will never eat sweet taters? Drizzle some honey (or agave or brown sugar) on the top.

Benefits of sweet potatoes....

• Immunity: Being very rich in beta carotene, which is a major anti oxidant, apart from vitamin-C and B-complex, iron and phosphorus present in them, sweet potatoes are excellent immunity boosters.
• Inflammation: Like the common potato, sweet potato also has anti inflammatory properties, although it does not belong to the family of common potato. This is primarily due to presence of beta-carotene, vitamin-C and magnesium. It is equally effective in curing internal and external inflammations.
• Asthma: The sweet potato is effective in curing congestion of nose, bronchi and lungs, thereby giving relief in asthma. Its typical aroma helps in this.
• Bronchitis: The concentration of vitamin-C, iron and other nutrients help curing bronchitis. The sweet potatoes are believed to be capable of warming up the body (may be due to the sweetness and other nutrients). This property also is beneficial in bronchitis, apart from its property to ease congestion.
• Arthritis: Beta-carotene, magnesium, zinc and vitamin-B complex, among others, make sweet potato a helping hand to cure arthritis. The water in which the sweet potatoes are boiled can be applied externally on joints too to ease pain in arthritis.
• Digestion: The fiber content of sweet potatoes is higher than that of common potatoes and it tastes good too. When these two factors are combined with other minerals like magnesium present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest too, since they mainly contain starch. They are soothing for the stomach and intestines too.
• Cancer: Beta-carotene, the champion anti oxidant and anti carcinogen, the pigments responsible for the color of the peel of the sweet potatoes and vitamin-C, are very beneficial for curing many types of cancer, mainly those of colon, intestines, prostrate, kidneys and other internal organs.
• Water Balance: The fiber or roughage present in sweet potatoes helps retain water. This maintains water balance in the body.
• Stomach Ulcers: Sweet potato has a soothing effect on the stomach and intestines. The vitamins (B-complex and C), beta carotene, potassium and calcium are very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and resultant acid formation, thereby reducing the chance of ulcers. The anti inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.
• Diabetes: Contrary to the popular belief, the sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar lever by helping proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that they can replace their rice or carbohydrate intake with sweet potatoes.
• Weight Gain: This is easily understood. The sweet potatoes are sweet as well as contain very good amount of complex starch, apart from healthy vitamins, minerals and some proteins too. Moreover, they are very easy to digest. Thus they provide a lot of energy and are excellent bulk builders. Those suffering from inferiority complex due to their bones visibly sticking out of their skin, will welcome this news, without having any risk any side effect, which most of the synthetic bulk building dietary supplements run.
• Other Benefits: They are effective in quitting addictions like smoking, drinking and taking certain narcotics. They are good for the health of arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative of vitamin-A) and phosphorus are excellent for ocular and cardiac health.

read more: www.organicfacts.net

Simple GREEN salad

This salad tastes healthy~ cause it is! Buy FRESH greens and cheese for this recipe.

What you need... 

Asparagus

Fancy Mixed Greens

Balsamic Vinegar (or a lemon)

Olive Oil

Dijon Mustard

Parm Cheese (sometimes I use hard (shaved) goat cheese- OMG, FANTASTIC!! if you adore goat cheese like me, go that route. The Carlsbad Costo has a phenomenal hard goat cheese right now)

Salt/Pepper

Pine nuts

Make it...

Wash and trim asparagus. Drizzle with olive oil, salt and pepper. Broil in the oven (500 deg.) on middle rack for 5 minutes. Take out & sprinkle with your cheese of choice. Put back under the broiler- top rack- for 2-4 minutes till cheese turns golden (the goat cheese does not really golden like parm, just melts). Set aside.

Toss your greens with 1/2 olive oil & 1/2 balsamic (or lemon juice). I LOVE lemons- but some people find them too tart. Use your good olive oil on this dish. Add nuts. Toss. Top with lots of pepper. Add salt to your liking. If you like garlic- add fresh crushed garlic to this salad. It would taste sooo good. Garlic and I don't get along these days. 

Put Asparagus on top of tossed salad. 

Drizzle asparagus with Dijon mustard. Dijon mustard has a very intense flavor. If you are unsure- leave it off!

The Reasons Asparagus Keeps Us Healthy:
1 - As a detox - asparagus has 288 milligrams of potassium per cup. Potassium is known for reducing belly fat (see belly fat link below). It also contains 3 grams of fiber which cleanses the digestive system. It has virtually no natural sodium so no bloating during PMS, has no fat or cholesterol, and one cup has only 40 calories. According to a clinical dietician at UCLA Medical Center, asparagus in the ultimate in detox vegetables.
2 - For anti-aging purposes - asparagus is rich in potassium, vitamin A, and folate. It is also very high in glutathione - an amino acid compound with protent antioxidant properties; a must as an anti-aging deterrent. Glutathione (GSH) is an antioxidant that protects cells from toxins such as free radicals.
3 - As an aphrodisiac - the asparagus is considered a psycho-physiological aphrodisiac because of its shape. It is said to trigger the mind to have a physiological response. The French word for asparagus is asperge; asperge is a slang word for penis.
4 - Against cancer - asparagus in high in folate which is now known to be an important protection against cancer. Note: Folate is found naturally in leafy green vegetables, and citrus fruits. While folic acid is said to be the same as folate, folic acid is the supplemental form. It is always recommeded that you get health benefits from eating healthy whole foods.
5 - Reducing pain and inflammation - it is the folate that helps reduce inflammation.
6 - Preventing osteoporosis and osteoarthritis - asparagus has vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. Asparagus has been listed as the number one source of vitamin K.
7 - Reducing the risk of heart disease - it is the folate that has been shown to reduce the risk of heart disease.
8 - Preventing birth defects - getting enough folate (doctors often recommend the folic acid supplement) is especially important for women who are pregnant or plan to become pregnant. Having a folate deficiency has been correlated with increased risk of Spina Bifida (a spinal cord birth defect) and also anencephaly (a neural tube defect). Folate helps to regulate embryonic and fetal nerve cell formation and may also help to prevent premature births.
Additionally, studies have shown that the nutritional benefits of asparagus can help prevent and treat urinary tract infections and kidney stones. Overall, asparagus is rich in potassium, vitamin A, folate, glutathione, and vitamin K. It is high in fiber, has no sodium, is low in calories and has no cholesterol or fat.
thank you for the information::: http://hubpages.com/hub/10-Super-Health-Benefits-of-Asparagus

Coconut Strawberry Cupcakes

Karen wanted a fruity dessert for her b-day....So, I created something that was a 'lil more healthy than boxed berry cake. The cake turns out kinda like pound cake - but WAY less butter! I ended up making cupcakes & cutting them in half.  Topped em with whip and strawberries. Everyone ate 1/2 the cake they usually would...but with the same satisfaction.

•  2 cups sugar
• 3 1/4 cups flour
  
• 2 1/2 teaspoons baking powder
• 1 teaspoon salt
• 3/4 cup butter, soft
• 1 1/4 cups light coconut milk
• 1 teaspoon vanilla extract
• 4 large eggs
• 1/2 cup shredded coconut

Directions

Cream sugar, vanilla & butter in blender on medium speed. Add all other ingredients OTHER THAN EGGS. Continue to beat for 2 minutes on medium speed. Add each egg 1 at a time. Blend for 30 seconds after each egg.  Preheat the oven to 350°F. Spray your pan or muffin tin. Add mix. Cook muffins for 20-25 mins & cake pan for apx 30-35 mins. Poke with toothpick. Get any goo?- put back in the oven. Topping 1 cup diced strawberries + 2 teaspoons sugar Canned whip cream Combine Strawberries and 2 tsp. sugar Cut muffin cakes in half spray with whip and top with Strawberries.

Cutting the muffins & topping with whip means less calories & less fillers than the nasty store bought frosting (but just as easy). Top with more coconut ( I ran out :(((). Fancy it up by toasting your coconut. Put shredded coconut in the oven under the broiler (on tinfoil or baking sheet) and toast for a few mins till it turns brown. Coconut Milk adds fun FLAVA & has great value for your body! Coconuts are seen by some as a miracle food, helping protect and cure the body of internal and external ailments. Coconut milk has many uses, most of which build up the immune system and the body's defenses. You can find coconut milk in the ethnic foods section of a local grocery store or make it at home. Nutrients Coconut milk contains many vitamins, minerals and electrolytes, including potassium, calcium and chloride. Saturated Fat The saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it's high in saturated fat, coconut can aid in weight loss. Lauric Acid Half the medium-chain fatty acids in coconut milk are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut milk can help boost the immune system. Dairy-Free Coconut milk is a dairy-free alternative for those who are lactose intolerant or allergic to animal milk. This vegan drink is also soy-free, gluten-free and nut-free. Relief of Ailments Coconut milk is known to relieve the symptoms of sore throats and ulcers. Read more: Coconut Milk Health Benefits | eHow.com http://www.ehow.com/facts_4744724_coconut-milk-health-benefits.html#ixzz1IDf7mLdZ

Spiders for Dinner

This is a fun recipe that allows kids to be creative. It started as "spider" noodles, and now has become squid noodles, space ships, umbrellas, & pom poms--after we let the kids take the lead. 

Fun recipe for a kid party! ........................ 

                                 What you need....

Handful of Spaghetti Noodles

Hot Dogs (or whatever kind of meat or meat sub. you like) cut in small pieces 

Create and Cook Em...

Boil Water

Break noodles in half. Put 8-10 noodles through middle of hot dog to make spiders.

Put spiders in their bath and let cook for apx. 10 minutes

I let my kids get creative with their designs (while I usually stick with the standard spider). This makes it fun when they come out of the bath- the kids search for their creations. Jack made a space shuttle & space station tonight. His buddy, Brynn, stuck all of her noodles out the top, which made for a pretty cool looking squid after it was cooked!

Serve with whatever dipping sauce you like. 

Credits go to Kim & Ian on this recipe!

 .............................................

Let's face it. White Nood's & Hot Dogs are not on the top of Dr. Oz's healthy food list. But cooking w/ your kids is healthy for everyone!

I like this article about Benefits of Cooking with your kids~ taken from WebMD.

Parents, grandparents, and youngsters cooking together in the kitchen, sharing family recipes and secrets passed from one generation to the next, is a lost art in many households across America. These days, it's hard for busy parents even to take time out to teach their kids basic cooking techniques.
It's true that including the kids in cooking meals requires time, patience, and some extra clean-up, especially when the children are younger. But many experts think it is well worth the effort.
For one thing, cooking with your kids can help get them interested in trying healthy foods they might normally turn their noses up at. Susan Moores, MS, RD, a spokeswoman for the American Dietetic Association, says she has seen this happen countless times. It's true that kids will be kids -- they'll snack on chips at a school party or enjoy ice cream after a soccer game. But what is most important is how they eat most of the time, Moores says. And that's where parents can play a role. Keep in mind that for kids today, healthy eating essentially means eating more fruits and vegetables, having whole grains and beans when possible, and choosing leaner types of animal foods (even some fish every now and then.)
Encouraging kids to try healthier foods isn't the only benefit of cooking as a family. Among the recommendations in a recent American Heart Association report on overweight in children and teens were:

• Reducing the number of meals eaten outside the home.
• Having structured times for family meals.
• Offering healthier, low-calorie foods.
• Involving children in meal planning, shopping, and food preparation.

Indeed, cooking with kids can be the gift that keeps on giving; it has both short-term and long-term payoffs.
Some of the short-term benefits:

• It encourages kids to try healthy foods.
• Kids feel like they are accomplishing something and contributing to the family.
• Kids are more likely to sit down to a family meal when they helped prepare it.
• Parents get to spend quality time with their kids.
• Kids aren't spending time in front of the TV or computer while they're cooking.
• Kids generally aren't eating junk food when they're cooking a meal at home.

Some long-term benefits:

• Learning to cook is a skill your children can use for the rest of their lives.
• Kids who learn to eat well may be more likely to eat healthfully as adults.
• Positive cooking experiences can help build self-confidence.
• Kids who cook with their parents may even be less likely to abuse drugs.

information from webMD

Whole Wheat Almond Waffles

I love the aroma of my kitchen in the morning with these waffles on the iron. My kids eat them like candy.

2 eggs
1 3/4 milk or almond milk
1 cup whole wheat flour
1 cup white flour
1/2 cup veg oil (you can sub applesauce, but i think waffles need the oil to be their best- if you must sub, try 1/4 cup applesauce 1/4 cup oil)
2 tsp. honey
4 tsp. baking powder
1/4 tsp. salt
1/2 tsp vanilla extract
1/2 tsp almond extract

Put all ingredients in bowl. Use mixer for 2 minutes on high speed. Spray waffle iron with pam, and pour away.

Topping

Strawberry butter- 2 tablespoons strawberry jam & 2 tablespoons butter.
Top it off with fresh berries, yogurt, flax, nuts, whatev!

Makes apx. 8 large waffles. Freeze what you don't use and pop in toaster when you want to enjoy again!

What can eggs do for you???

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
8. Eggs are one of the only foods that contain naturally occurring vitamin D.
9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
taken from:
http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Easy Oatmeal Panakes

This is a fun, simple & easy recipe my kids like to make with me.

1 Package Instant/Quick Oatmeal ( I prefer Maple and Brown Sugar: My kids like Apple Cinni)
1 Egg
1/4 cup Milk ( you may wanna add more depending how runny you like your cakes)
Fruit

Butter

Heat pan to MEDIUM. Mix oats, eggs, and milk. Place butter in pan. Add mix. Let one side cook (see pic above). Add fresh berries if u like. Turn.


These cakes are great even w/o fruit. No fruit in your fridge but need a sweeter day-starter??? Drizzle with agave, yogurt, syrup, honey or "day old" smoothie. Our smoothies never hit the trash. They become a drizzle on our p-cakes, french toast, ice cream, pound cake, biscuits, cheesecake....I could go on and on. Add a little yogurt & old smoothie, throw in the blender-  and its a fab topping so many
 things!

EAT UP YOUR OATS!

1. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.
   
   
2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.
   
   
3. You probably already have oats in your kitchen. It's estimated that eighty percent of U.S. households currently have oats in their cupboards.
   
   
4. New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
   
   
5. With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.
   
   
6. According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
   
   
7. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
   
   
8. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
   
   
9. Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute... incredible!
   
   
10. Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination. Visit Mr Breakfast's Oatmeal Collection to see just 60 of the ways you can start to enjoy oatmeal today!