Spaghetti Squash Chow Mein

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Spaghetti Squash Chow Mein

Ingredients

    • 1 large spaghetti squash
    • 4 tablespoons low-sodium soy sauce (or tamari or coconut aminos)
    • 2-4 cloves garlic, minced
    • 1 tablespoon honey or maple syrup
    • 1.5 teaspoons fresh ginger, grated
    • 1/4 teaspoon black pepper
    • 1 onion, diced
    • 3 stalks celery, sliced diagonally
    • 1 cups cabbage, shredded
    • 1 cup carrot, julienned

 

  • Optional: 1 boneless, skinless chicken breast, cut into 1” cubes

 

Instructions

  1. Preheat your oven to 400 degrees. Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Lay the squash halves skin side down/cut side up in a baking dish. Bake for 30-40 minutes, until tender. Let cool for 20 minutes, then scoop out flesh with a fork so it breaks apart into strings, and set aside.
  2. In a small bowl, whisk together soy sauce, garlic, honey, ginger, and black pepper. Set aside.
  3. If cooking with chicken, heat a high-heat cooking oil in the pan over medium-high heat. Add chicken cubes and stir-fry for 4-5 minutes or until lightly brown. If not cooking with chicken, skip to step 4.
  4. Add onion, celery, and carrot to a large pan and cook, stirring often and adding a splash of water as needed to keep the ingredients from sticking to the pan, about 3-4 minutes. (You do not need oil if cooking with just veggies).
  5. Stir in cabbage until heated through, about 1 minute.
  6. Stir in spaghetti squash and sauce mixture until well combined, about 2 minutes.

Nutrition fact: The fiber content of spaghetti squash and enriched spaghetti is very similar, yielding about two grams of fiber per cup. In other words, spaghetti squash yields the same fiber content for less calories compared to enriched spaghetti, helping you feel just as full without the extra calories.

Tip: Save the scraps (tops, bottom, and skins) from the carrot, celery, garlic, and onion and freeze them until you have saved up enough to make vegetable stock.

Visit these IWFM vendors to for this week’s ingredients:

Becker Farms, Full Hand Farm, Funny Be Farm, Grace and Truth Farms, IN Season, Maple Farms, Redwine Family Farms, Simpson’s Farm Market, Wildflower Ridge

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Vegetable Stock

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Vegetable Stock Recipe by HealthyMe Colleen Kincius

  • 4 cups vegetable trimmings
    • See examples below. This includes skins, root ends, stems, etc.
  • 3 cloves garlic, crushed
  • 12 whole peppercorns
  • 2 bay leaves
  • Optional – trimmings and bones from chicken carcasses

Save these example vegetable trimmings: asparagus, beet greens, bell peppers, carrots, celery, chard, collards, corn cobs, eggplant, fennel, garlic, green beans, kale, lettuce, mushrooms, onion, parsley, parsnips, pea pods, potatoes, turnips, winter squash, zucchini and other squash. Avoid vegetables like Brussels sprouts, broccoli, or cauliflower as they will add a bitter taste to your stock.

Save these example herb trimmings: basil, dill, cilantro, oregano, parsley, thyme. Use no more than 3 – 4 herbs so the flavors don’t compete, producing undesirable results.

Instructions:

*Store scraps in a ziplock bag or freezer safe container in the freezer until you have about 4 cups worth of scraps. They will last up to 6 months. Once you have saved enough scraps, proceed with the following instructions:

  1. Place the vegetable trimmings (plus optional chicken carcass, if using) in a large stock pot or dutch oven. Fill the pot an inch or two above the trimmings with cold water and add crushed garlic cloves (skins and all), peppercorns and bay leaves.  
  2. Cover and bring to a boil. Reduce heat to a simmer and cook for 25 – 30 minutes. (Increase to 90 – 180 minutes if using chicken carcass.)
  3. Strain the broth through a sieve into a large bowl. Once it has cooled down enough to touch safely, press down on the solids to squeeze out any extra liquid.  

The broth will last 4 – 7 days in the refrigerator or three months frozen.

Tip: Portion out the broth into one-cup containers (leaving room for expansion) and freeze. These portions will be handy to use in future recipes. You can also measure and freeze the broth in ziplock baggies – just be sure to wait until it has cooled completely before pouring into the plastic bags.
Nutrition: Stock is great to drink when you have a common cold. It can help keep you hydrated, provide nutrients from the vegetables, and assists with opening up your nasal passages and sinuses via steam. Further benefits are found in the flavorful ingredients, such as garlic, onions, ginger, and herbs, which contain powerful antiviral, antibacterial, and antifungal properties. When you make your own stock, you not only save money and reduce waste by not buying store-bought varieties, you also avoid consuming unnecessary and unhealthy ingredients, such as added sugar and salt.

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Moroccan Butternut Squash Stew Recipe

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Moroccan Butternut Squash Stew

Adapted by Healthy Me Colleen Kincius from www.bowlofdelicious.com

INGREDIENTS

  • 1 onion, diced
  • 2 tablespoons fresh ginger, chopped
  • 5 cloves garlic, chopped
  • 1.5 teaspoon cumin
  • 1 teaspoon coriander
  • 1/4 teaspoon allspice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper (omit and increase cumin to taste if you do not like heat)
  • salt and pepper, to taste
  • 1 cup low/no-sodium vegetable stock (or water)
  • 4 cups diced butternut squash (yield of about one 2 lb. squash)
  • 2.5 cups (2 15 oz. cans) cooked chickpeas, drained and rinsed
  • 2 cups packed spinach, roughly chopped
  • juice of one lime (about 2 tablespoons)
  • 3 tablespoons chopped fresh cilantro, plus more for garnish (optional)
  • Cooked whole grain brown rice or quinoa, to serve (optional)

INSTRUCTIONS

  1. If serving over rice or quinoa, begin cooking that first and according to package directions.
  2. In a large pot, saute onion and ginger over medium heat until softened. The onion will naturally release its own juices, but if you notice it sticking to the pan, just add a few splashes of water as needed (cooking oil is not necessary).
  3. Add garlic and saute until fragrant (about one minute).
  4. Add stock, spices, and squash. Bring to a boil, turn heat down to low, cover, and simmer until squash is fork-tender (about 15 minutes).
  5. Add chickpeas and spinach, turn heat up to medium, and cover. Cook just long enough to wilt the spinach and heat the chickpeas through.
  6. Stir in the lime juice and cilantro.
  7. Serve over rice or quinoa, if desired.

Tip: To cube the squash, simply chop of the ends, cut in half lengthwise, peel with a vegetable peeler, scoop out the seeds with a spoon, then cube. We are making a recipe with the seeds next week, so be sure to clean and save them! You can easily remove the fleshy parts from the seeds by placing them in a bowl of water and separating them with your hands.

 

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Celeriac, Carrot and Apple Salad Recipe

Recipe created by HealthyMe Colleen Kincius

Celeriac, Carrot, and Apple Salad

Ingredients:

  • 2 sweet-tart apples, such as Gala or Fuji, cored and cut into matchsticks
  • 1 celeriac (aka celery root), cut into matchsticks
  • 2 medium carrots, cut into matchsticks
  • ¼ cup golden raisins
  • 1.5 Tablespoons lemon juice
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon Dijon mustard
  • ½ Tablespoon extra virgin olive oil
  • Salt & pepper, to taste

Instructions:

  1. In a large bowl, toss the apples and celeriac with the lemon juice and let stand for 5 minutes. This helps to keep them from browning.
  2. Add the raisins and carrots. Toss to combine.
  3. In a small bowl, whisk together vinegar, mustard, and oil. Pour over the salad, season with salt and pepper, and toss until evenly coated.

Nutrition – Celeriac is contains vitamins C, E, K, selenium lutein, zeaxanthin, and omega-3 fatty acids which work together to keep the heart healthy.

Tip – To peel celeriac, first start by chopping the ends off. If it comes with green stalks on one end, save them along with other kitchen scraps to make stock. Cut the remaining peel off in vertical strips from top to bottom.

2018 Plant Start Sale!

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