Cinnamon Roasted Butternut Squash

I think squash are one of the most versatile vegetables. Their flavor is for the most part mild, and they seem to adapt to whatever flavor/spice you add to it. Take butternut squash for example; if you look back in my blog, you'll see I posted a "savory" recipe using it. However this recipe is on the "sweet" side.

Give it a try! Your palette will thank you.

Ingredients

~ 1 large butternut squash

~ Olive oil spray

~ Cinnamon

~ Honey

~ Coarse sea salt

Preparation: 

Preheat oven to 375 degrees.  Spray a large cookie sheet (you may need two depending on the size of your squash).  Use a potato peeler to peel off the outside skin of squash.  Cut the squash in half.  Scoop and discard the seeds.  Place the squash cut side down and start slicing the squash in 1/8" - 1/4" slices.  Arrange slices on sprayed cookie sheet.  Spray the squash slices with olive oil, sprinkle with cinnamon, drizzle with honey, and sprinkle with sea salt.  Roast in oven for about 25-35 minutes or until they are golden brown.  Taste to see if you need to drizzle a touch more honey, cinnamon, or salt.  Enjoy!  

Holiday Roasted Brussels & Asparagus

Halloween is officially over...so let's move on to the next holiday that is soon approaching...Thanksgiving!

Although, you don't need to wait until then to try this delicious recipe.  It has everything your taste buds want....salty, a touch of sweet, savory, and crunch!  I suppose you could try the "toppings" on other vegetables if you don't like Brussels sprouts or asparagus....but they both compliment this side dish nicely. I hope you decide to try it during your holiday meal this year!

Holiday Roasted Brussels & Asparagus

Ingredients

~One Pound Brussel Sprouts

~One Pound Asparagus

~ 4 Slices of Turkey Bacon

~1/4 cup Pecans 

~1/4 cup Unsweetened Dried Cranberries

~1 T Pure Maple Syrup

Double, triple or quadruple this recipe based on the number of guests coming to your Holiday gathering. 

Preparation

Heat Oven to 400 degrees.  Prepare three cookie sheets with aluminum foil all sprayed with olive oil.  Wash the Brussel sprouts, pat to dry, cut off woody end, slice each in half placing cut side down onto a cookie sheet.  Wash Asparagus, pat to dry, cut off woody ends and then cut remaining asparagus into bite sized pieces, and place in a single layer on a cookie sheet.  Spray both the Brussel Sprouts and asparagus with olive oil and lightly salt and pepper.  Place turkey bacon in a single layer on the third cookie sheet.  Place all three cookie sheets into the oven for at least ten minutes possibly up to 15 minutes.  Shake the asparagus pan to rotate the asparagus half way through.  I do not rotate the Brussle Sprouts.  I just monitor to ensure the Brussels have a browned cut side.  Rotate the turkey bacon to ensure it will be crispy when pulled out.  

While the Brussel Sprouts, asparagus, and turkey bacon are in the oven, toss the pecans into a skillet on medium heat for a few minutes to allow the nuts to roast.  This brings out the flavor of the pecans.  

Once the Brussels and asparagus are finished place into the serving dish.  Allow the turkey bacon to cool enough to handle and then sprinkle the turkey bacon on top of the asparagus and Brussels.  Sprinkle the pecans and cranberries on top and drizzle lightly with pure maple syrup.  Serve and enjoy! 

 

Savory Roasted Butternut Squash

Squash, sweet potatoes and pumpkins have been a big staple in my house this month! I’m already thinking ahead for healthy Holiday side dishes …I know, can’t believe I’m saying it, but it will be here before you know it! 

This savory roasted butternut squash is one of my favorites !! Super easy to whip up, cutting the squash is the hardest part !!

I like to roast the seeds inside also for a crunchy snack :)

What’s your favorite holiday side dish ?

Here the recipe :

Ingredients:

~1 whole butternut squash

~Garlic Powder

~Onion Powder

~Dried Parsley

~Sea Salt

~Pepper

Instructions:

1. Preheat Oven to 350 degrees.
2. Peel squash, cut in half, remove seeds, and then slice in 1/4" slices.
3. Put slices on a baking sheet with parchment paper.
4. Spray Slices with olive oil on both sides.
5. Sprinkle the following spices on each side: Garlic Powder, Onion Powder, dried Parsley flakes, Salt, Pepper, to taste.
6. Cook for 15 minutes on one side.
7. Flip over and cook 15 minutes on other side.
8. Enjoy! :)

Holiday Orange and Pomegranate Salsa

My most requested recipe during the holidays is my holiday fruit salsa.  It is delicious! And simple!

-Segment 5 lbs of oranges

-Seed 1 pomegranate

-Chop 1 avocado

-Sliver 1/2  red onion

-Chop roughly 2T of fresh cilantro.

Combine and enjoy as a side or with whole grain tortilla chips.

Sweet Garlic Green Beans

[fusion_builder_container hundred_percent="yes" overflow="visible"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" background_position="left top" background_color="" border_size="" border_color="" border_style="solid" spacing="yes" background_image="" background_repeat="no-repeat" padding="" margin_top="0px" margin_bottom="0px" class="" id="" animation_type="" animation_speed="0.3" animation_direction="left" hide_on_mobile="no" center_content="no" min_height="none" last="no" hover_type="none" link="" border_position="all"][fusion_text]It's hard to think about Thanksgiving without thinking about green bean casserole! This variation of the traditional recipe is just as easy to make, but is void of extra calories and added artificial ingredients. The garlic and mushrooms keep it savory while the coconut flavor brings out a touch of sweetness as well!

 

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Ingredients:

2 lb Fresh Green Beans

5 Cloves of Garlic, minced

2 Shallots, minced (4 Cloves)

8oz Mushrooms, sliced

1/2 C Almonds

3/4 C Almond Milk (or coconut milk)

2 TBS Coconut Oil

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To Make:
1. Using a sautee pan, warm oil on medium heat and add garlic and shallots. Cook for 3-4 minutes

2. Add green beans and continue to cook for another 3-4 minutes

3. Add mushrooms and almonds and cook 3-4 minutes

4. Add milk and cover. Allow to cook on medium heat for 5-8 minutes, stirring occasionally until the liquid is absorbed.

5. Serve hot and enjoy!

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Apple Pecan Stuffing

Thanksgiving week is here! I sure do love being surrounded by family and delicious food. While I plan to indulge a little more than usual, I'm still doing so with moderation and am excited to be providing healthier options for myself and my family! Do you ever sneak in healthier dishes during the holidays?

We know that it cannot be Thanksgiving without stuffing. Last week I shared a quinoa based stuffing, but I wanted to share this one as well because it has that same traditional stuffing taste without all the extra ingredients. Delicious!


Ingredients:

• 8 slices sprouted gran bread (such as Ezekiel, Seedtastic, or other less-processed whole wheat bread), cubed (1")


• 1/2 cup chopped pecans (about 2 oz)


• 1 Tbs coconut oil


• 1 1/2 cup chopped celery


• 1 cup chopped green onions (greens & whites)


• 1 large apple, chopped


• black pepper, for seasoning


• 1 1/2 cup low sodium chicken broth


• 1/4 tsp salt


• 1 tsp dried, rubbed sage (or 1 tbs fresh, finely chopped)


• 1 tsp dried thyme (or 1 tbs fresh)

1. Preheat  oven to 225 degrees.  Dry the bread cubes out by spreading them on a baking pan and baking in the oven for about 25 minutes. This will make them very dry on the outside, but still a little moist on the inside. When the bread cubes are done and you've pulled them out, change your oven temp to 400 degrees.
2. Toast pecans in a dry skillet until they become aromatic- make sure they do not burn, but just brown a little and your kitchen is full of that sweet pecan smell.
3. In a large saute pan, melt coconut oil on medium heat. Add celery, green onions, apple and some black pepper to taste. Cook for 1-2 minutes, stirring occasionally.
4. To this mixture, add the broth, salt, sage and thyme. Put a lid on and bring to a boil. Once the broth is boiling, turn off the heat and stir the bread crumbs and pecans in until everything is well combined. Put this mixture into either an 8X8 square baking dish or a similarly sized casserole dish and bake at 400 degrees for 10-15 minutes or until the top starts to brown and get slightly crispy.

Turkey Bacon Wrapped Asparagus

Yes-- From time to time even I eat bacon. While it's not on my regular weekly grocery list, it's a tasty treat, perfect for the holidays!

One of the common concerns with bacon is the nitrates and other preservatives it includes (as well as the high fat content) As with many things, though, there is a healthier alternative:: Turkey bacon! Turkey is much leaner and, in my opinion, the taste is right on point. (Another option is getting center cut bacon that is also nitrate- free. The fat content is much lower than most packaged bacon.)

Applegate and Hormel both make a Nitrate-free option.

Turkey Bacon Wrapped Asparagus

-12 sliced of bacon

-24 stalks of asparagus

-2 Tbs olive oil

-Garlic powder

-Salt

-Pepper

To Make:

1. Preheat the oven to 400 degrees F. Lightly grease a cookie sheet with 1tbs olive oil.
2. Remove the woody ends of the asparagus. Drizzle with 1 Tbs olive oil. Sprinkle with garlic, salt and black pepper to taste. (Do not use too much oil-- just enough for seasoning to stick. Too much will cause the asparagus to get soggy.)
3. Cut the bacon slices lengthwise to make 2 narrower strips. Wrap each bacon strip tightly around an asparagus stalk, and place on the cookie sheet.
4. Bake for 10 minutes. Use tongs to turn over. Bake for 10-15 minutes more, until the bacon is almost crispy. Set the oven to broil, then place under the broiler for 1-2 minutes to crisp up more.

Mushroom Rosemary Quinoa Stuffing

What's a holiday without a good stuffing? Even better is a stuffing that is savory and healthy at the same time. Perfect for stuffing your favorite main dish or as a tasty side!





Ingredients:

• 1 1/2 cups quinoa, uncooked


• 2 1/2 cups water


• 1 tbsp olive oil


• 1 large onion, finely chopped


• 3 large garlic cloves, minced


• 1 cup celery, diced


• 4 cups brown mushrooms, sliced


• 1 tbsp fresh rosemary, minced


• 1/2 cup water


• 1 tsp + a pinch salt


• 1/2 tsp ground black pepper


• 2 tbsp  coconut oil


• 1 cup fresh cranberries

Directions:

1. In a medium saucepan, add quinoa, water and salt; bring to a boil, reduce heat to low and cook for 10-12 minutes.


2. While quinoa is cooking, preheat large deep skillet on low - medium heat, add olive oil. Add onion and garlic, saute for 3 minutes, stirring occasionally. Increase heat to medium - high, add celery and mushrooms, and cook for 8-10 minutes or until mushrooms begin to brown, stirring occasionally and more often towards the end.


3. Add rosemary, water, bouillon cube (mixed into the water), salt, pepper, butter, cranberries and quinoa; stir gently. Reduce heat to low, cover and cook for a few minutes or until some cranberries have popped. Let stand 5 - 10 minutes before serving.

Apple Spiced Butternut Cranberry Bake

There's just something about the smell of cranberries and spices filling the kitchen! You can't get a candle that smells this good! This is a sweeter treat than I normally prepare, but I thought it was a good holiday treat that everyone will enjoy and the ingredients are still clean and healthy!

Ingredients:

-2 Cups of squash (cubed)
-2 Cups of apples (diced)
-8 oz cranberries
-2 Tbs coconut oil (liquid)
-1/3 Cup pure maple syrup
2 Tsp cinnamon
1 Tsp nutmeg
1 Tsp all spice

Directions:

1. Place all ingredients in a gallon-sized ziplock bag or a large container with a tight-fitting lid. Shake well to coat everything in spices and maple syrup.
2. Pour out into baking dish (Mine was 9×13) and bake at 350 F. for 1 hour 10 mins
3. Serve to the family and enjoy!

Garlic Parmesan Roasted Cauliflower

Cauliflower has received a lot of attention this year as a tasty carb substitute. It is much deserved, because not only is it very versatile, it also contains vitamins, digestive fibers, antioxidants, AND it has zero grams of fat, is very low in calories (29 calories per cup), and has lower levels of carbs and sugar.

This flavor blend packs all the benefits of cauliflower with a little extra flavor to enjoy!

Ingredients:

-2 large heads of cauliflower, cut into bite sized pieces
-¼ c olive oil
-4 cloves of garlic, minced
-½ tsp salt
-1T fresh Rosemary, finely chopped
-2T grated Parmesan cheese

Directions:
1. Preheat oven to 425 degrees.
2. Chop cauliflower heads into bite-sized pieces.
3. Mix olive oil, garlic, salt, and rosemary in a small bowl and then pour over the
cauliflower. Stir to coat.
4. Spread onto a baking sheet in a single layer.
5. Bake for 20-25 minutes. Check a couple of times during the baking process to flip the
cauliflower to ensure it does not burn.
6. Garnish with grated Parmesan cheese and a sprig of Rosemary.

Honey Balsamic Roasted Brussels Sprouts

Each Tuesday and Thursday from now until Thanksgiving, I will be sharing with you a Thanksgiving worthy side dish!

Today's dish is Honey Balsamic Roasted Brussels Sprouts. They are the perfect combo of crispy, flavorful, and healthy (so it's okay to eat a few extra)!

Cinnamon Roasted Sweet Potatoes

As the holiday season is quickly approaching, there's nothing better than the smell of cinnamon throughout the house. These Cinnamon Roasted Sweet Potatoes are the perfect side dish for a holiday gathering. They don't bring all the added calories of a traditional sweet potato casserole, but they do bring all the wonderful flavors that are sure to delight.



Ingredients:
6 sweet potatoes, diced
¼ c olive oil
¼ c pure maple syrup
1 tsp cinnamon
½ tsp salt



Cooking Instructions:
Preheat oven to 425 degrees.
Dice Sweet Potatoes.
Mix the oil, maple syrup,cinnamon, and salt in a small bowl and pour over diced sweet potatoes.
Stir to coat.
Spread onto a baking sheet in a single layer.
Bake for 20 to 25 minutes.
Check a couple of times during baking process to flip the potatoes to ensure they do not burn.
Enjoy!

How to Transition to a Healthier Lifestyle

1. Believe in yourself and your vision for a healthier life.

Your past failures DO NOT MATTER.

Push aside self doubt. Put your eyes on the future and concentrate on being consistent on the below steps of Meal Planning and Prepping and YOU WILL achieve your health and fitness goals.

2. Get rid of all of the processed food in the house.

(If it is not in the house you are less likely to eat it.) If loved ones complain, ask them to please eat their processed junk food outside of the house or hide it where you can not see it. When in doubt whether an item is overly processed look on the ingredient list. Here are a few ingredients to stay away from: https://www.pinterest.com/pin/555420566519628151/

3. Start Meal Planning.

Go online or to your recipe books and find some clean recipes to make for the coming week. You will want to stick to recipes that contain whole fresh foods: lean proteins, complex carbs, fruits, veggies, and healthy fats. One site that I use to find clean eating recipes is: www.graciouspantry.com You can also find recipes and meal prep ideas that I use for my own family at www.pinterest.com/trishzelenak

4. Go to the Grocery.

Shop for your needed clean eating ingredients for the coming week based on your meal planning list. Stick to the outside of the grocery for as much as possible. Go into the aisles strategically to get specific items. Some of the things I go into the aisles for: oats, canned tomatoes and beans, coffee, nuts, whole kernel popcorn, and nut butters. Here is your guide to a healthy grocery cart: https://www.pinterest.com/pin/555420566519672905/

5. Start Meal Prepping.

I get out all of the ingredients that I will need for each recipe I am making.

Invite your family to help. I put my husband on grilling all of the lean proteins. My daughters like to put the eggs in the egg steamer to hard boil them. They also like to cut veggies. The family will appreciate your efforts more if they participate and see the work that goes into creating a healthy clean eating lifestyle for the family

I then start with anything that has a multi step process or takes a long time to cook. For example if I am preparing a slow cooker recipe or making brown rice. Both have long cook times so I start with these items first.

The next step is to work on anything that will use the same tools. For example cutting vegetables for my veggie tray and cutting veggies for a stew. I will do both of these things at once. If I crush garlic for the stew and also plan to make hummus, I will crush the garlic all at once and set aside the garlic so that it is ready for the next recipe.

Some of the things I make every week: hard boiled eggs, grilled chicken, a whole grain (brown rice, quinoa, faro, wheat berries, barley, etc.), a veggie tray w/lid (that has a small container with a healthy dip – ex: hummus), cut up fresh fruit, and a batch of blanched or roasted vegetables. I also like to make a stew or soup to freeze for later in the week when my fresh options are running low.

6. Move your body.

Whether you go to a gym or work out at home, find a type of exercise that you enjoy and works for your life. Make sure you are combining both cardio and strength training. If you would like to try out some options, I can provide you for FREE a 30 Day access to Beachbody on Demand to try dozens of different options to find what works best for you.

7. Accountability to another human.

Do not skip this step. Whether it is a best friend, mom, spouse, neighbor, a personal trainer, or online health & fitness coach (ME :)) to make sure you stay on track. You are motivated now, but that motivation is likely to fall by the way side when life takes over...that is unless you have someone to answer to so that you stay on track. It would be my pleasure to be that daily accountability partner for you.

8. Track Your Progress.

Take beginning weight, measurements, and pictures to establish a starting point. DO NOT weigh yourself frequently. In fact, I recommend that you put the scale in the back of a closet and only pull it out every 2-3 weeks to check your progress. Do not get on the scale unless you are committed to also checking your measurements. It is normal to only lose a few pounds yet drop drastically in inches especially when you are strength training and putting on muscle as you are losing fat.

9. CELEBRATE YOUR SUCCESS.

Once a week I recommend ONE (1) “treat” meal or other small treat to celebrate sticking to clean eating throughout the week. This is NOT a “cheat meal.” This is a celebration of you successfully sticking to clean eating throughout the week and fitting in your workouts on most days.

10. Share your success.

This is where the magic happens. When you share with your family and friends the steps you have taken to be healthier they in turn become healthier. When the student becomes the teacher...this is when your journey is secured and you know that even if you have a slight hiccup that you can get right back on track because you know the process :).

GOOD LUCK! I would love to help you through this process in one of my online healthy lifestyle accountability groups that I host monthly.