Sauteed Squash with Sunflower Seeds

Sunflower seeds are rich in vitamin E, selenium, and healthy fat.  Jazz up your squash with this surprisingly satisfying, antioxidant-rich addition.

 2 tablespoons extra virgin olive oil

6 cloves garlic, sliced

1 teaspoon red pepper flakes

3 pounds assorted summer squash (such as zucchini, yellow crookneck), thinly sliced into disks

1/2 teaspoon salt

1 cup sunflower seeds

In a large nonstick skillet set over medium heat, combine the oil, garlic, and pepper flakes. Cook, stirring occasionally, for 2 to 3 minutes, or until the garlic begins to turn golden. Add the squash and salt. Toss to coat. Cover, reduce the heat to medium-low, and cook for 30 minutes, stirring occasionally, until the squash begins to break apart.

Uncover the pan and increase the heat to medium. Cook 10 to 12 minutes longer or until the liquid is almost gone. Divide evenly onto 8 plates, sprinkle on the sunflower seeds.

Serves 8

adapted from www. rodale.com

Flax, Almond, and Date Muffins

These gluten-free muffins are made primarily from nut and seed meal instead of refined flours, giving them a boost of vitamins, minerals, healthy fats, and fiber.  Grab one of these muffins along with a piece of string cheese or a hard boiled egg for a quick and healthy breakfast or snack.

Flour Mix:

½ cup (2 ½ ounces) brown flax seeds, ground (makes about ¾ cup meal)

½ cup (1 ¾ ounces) almond meal

1 tablespoon potato or tapioca starch

4 tablespoons (1 ½ ounces) dark brown sugar

1 teaspoon baking powder

1/4 teaspoon sea salt

1 teaspoon ground cinnamon

whole golden flax seeds for tops of muffins, optional

Liquid Ingredients:

3 large eggs

1 tablespoon molasses

3 tablespoons water

3 ounces medjool dates, pitted and chopped

finely grated zest of a ½ lemon

Heat the oven to 350° F.  Arrange nine fluted foil baking cups on a baking sheet, or grease a muffin pan with gutter or gluten-free nonstick cooking spray, or line with paper baking cups. 

Combine the dry ingredients (except whole flax seeds) in a large bowl and stir with a whisk to break up any clumps.  Whisk the eggs to mix, then whisk in the molasses and water.  Stir in the dates, grate the lemon zest on top, and mix well.  Pour over the dry ingredients and stir until smooth.

Divide the batter among the muffin cups.  Bake for 20 minutes until springy to a light finger touch.  Let cool for 5 minutes, then transfer the muffins to a wire rack.  Serve warm or at room temperature.  Refrigerate or freeze any extras.

Makes 9 muffins

Preparations time: about 40 minutes

Adapted from Gluten-Free Living Magazine

Baked Basmati and Currant Stuffed Trout

4 small butterflied trout, heads intact

1 small zucchini, diced

1 red or yellow bell pepper, diced

1 carrot, diced

1 small onion, diced

1/2 cup currants

Extra virgin olive oil

Fresh herbs of your choice

1 cup brown basmati rice

2 cups chicken, fish, or veggie stock

3 tablespoons dry wild rice

1 lemon

Sea salt, to taste

Ground black pepper, to taste

Make stuffing by sautéing zucchini, bell peppers, carrots, and onion in a little olive oil; season with fresh herbs of your choice. When barely cooked, add currants, brown basmati, and wild rice and stir for a few minutes until fragrant and toasty. Add stock, stirring, bring to a boil. Cover and reduce heat to a very low; let simmer 40 to 45 minutes.

Preheat oven to 350°F.

When stuffing is ready, prepare trout by rubbing inside flesh and outside of fish with olive oil. Rub inside with a piece of lemon, and season with salt and pepper. Arrange one trout per person in an oiled baking dish and stuff with 1/2 cup or so of the rice. Bake 20 minutes

Serves 4

 

adapted from Wholefoodsmarket.com

Roasted Cauliflower with Fresh Herbs and Parmesan

Cauliflower is a humble vegetable that is passed over for its sister crucifer: broccoli.  But cauliflower is actually packed with detoxifying phytochemicals!   For an extra punch of calcium, add any tender greens that surround the base of the head at the end of the roasting time.  Serve this tasty dish alongside a piece of salmon or chicken breast and some sautéed greens.

6 cups cauliflower florets (about 1 head)

1 ½ tablespoons olive oil

½ tablespoon chopped fresh parsley

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh tarragon

2 garlic cloves, minced

¼ cup (about 1 oz) grated fresh Parmesan cheese

1 tablespoon fresh lemon juice

salt and freshly ground pepper

Preheat oven to 450°F.  

Place florets on a large roasting pan evenly spaced.  Drizzle with olive oil and roast about 15 minutes, tossing and stirring every 5 minutes or so.

Remove from oven and sprinkle with herbs and garlic.  Return to oven and continue roasting about 5 minutes more.  When done, cauliflower should be evenly browned and tender, not mushy.

Transfer to a large bowl and toss with Parmesan cheese, lemon juice, and season with salt and pepper.  Serve immediately.

Serves 4 as a side dish

Preparation time: about 30 minutes

Recipe by Full Circle Farms 

Pumpkin Shrimp Curry

This creamy and savory blend is spiced just right.  If you prefer a vegetarian option, simply replace the shrimp with hearty lentils!

2 tablespoons olive oil

1 cup sliced onion

1 tablespoon minced ginger

1 tablespoon minced garlic

1 chopped plum tomato

1 15-ounce can pumpkin purée

2 cups vegetable broth

1 cup unsweetened coconut milk

1 1/2 teaspoons curry powder

1/8 teaspoon cayenne pepper

1 cup roasted butternut squash, roasted and diced

1 pound shrimp, peeled and deveined

1 1/2 teaspoons fresh lime juice

Steamed rice

Cilantro

Lime zest

sauteed shallots

Heat olive oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Stir in plum tomato and pumpkin purée; cook, stirring frequently, until pumpkin is golden brown, about 10 minutes. Add vegetable broth, coconut milk, curry powder, and cayenne pepper; simmer for 20 minutes. Add butternut squash, shrimp, and lime juice. Simmer until shrimp are cooked and squash is warm. Serve with steamed rice. Top with cilantro, lime zest, and sauteed shallots.

Serves ~4

Recipe adapted from epicurious.com

Spicy Sardine Pate

This versatile and richly-flavored pate can be spread onto crackers and wraps.  Or skip adding dressing to your salad and instead, stir in a couple spoonfuls of this yummy protein, omega 3, and mineral-rich blend!

 

2 (3 3/4 ounce) cans water packed sardines, drained
2 hard-boiled eggs
1/4 cup olive oil or softened ghee  
1 1/2 tablespoons lemon juice
1 tablespoon Dijon mustard
1/4 celery, finely chopped
2 tablespoons scallions, finely chopped

Pinch of cayenne pepper (optional)

Blend or mash sardines, eggs, oil, lemon, mustard, and spice until smooth.  Stir in celery and scallions and chill.

Prep time ~ 20 mins
Servings ~ 6