Nutrition Packed Winter Foods

Nutrition Packed Winter Foods

Fantastic and different twist on roasted butternut squash! The sweetness from the honey compliments nicely with the salty miso. 

Found this recipe on www.feastingathome.com the only modification: roasted my own head of garlic rather than using black fermented garlic and changed the quantities of some ingredients. 

Ingredients 

• 1 medium butternut squash
• 4-6 roasted garlic cloves 
• 2 Tbs of Organic Miso Paste
• 1 Tbs of Ontario honey 
• 3 Tbs of olive oil 
• sprinkling of salt and pepper
• fresh cilantro for garnish

Direction

Heat oven to 425F and line a baking sheet with parchment paper.

Leave skin on, but remove seeds from butternut squash and slice into long wedges.

Place squash, skin side down, on baking sheet

In a bowl place roasted garlic cloves and mash them to a paste consistency. 

Add miso, honey, salt, pepper and oil and stir until combined. 

Using a basting brush, paint the squash with miso mixture

Bake for approximately 1 hour, or until squash is fork tender. 

Serve with fresh chopped cilantro. 

Roasting Garlic 

Heat oven to 425F 

Chop the tip off the entire head of garlic and place root side down in a small cast iron ramekin 

Drizzel with oil, cover and place in oven for approximately 30-45 min. 

Once fragrant and soft to the touch remove and let cool.

Nutrition Facts
Servings 2.0
Amount Per Serving
calories 278
% Daily Value *
Total Fat 20 g	31 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 15 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 579 mg	24 %
Potassium 258 mg	7 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 1 g	6 %
Sugars 10 g
Protein 1 g	2 %
Vitamin A	151 %
Vitamin C	25 %
Calcium	4 %
Iron	3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Recipe reference : http://www.dollyandoatmeal.com

Modification ; in addition used fresh fennel sliced and roasted with carrots. Used large rainbow carrots, not baby carrots as recipe indicates

This salad can be served warm or at room temperature. 

Ingredients 

• 3 tsp fennel seeds
• 2 bunches of rainbow carrots (or 3/4 of a bag of carrots) 
• 1 large shallot
• Small fennel bulb, or half of a large fennel bulb
• 2 tsp olive oil
• 1 Fuji apple (cored)
• salt and pepper
• juice of 1/2 a blood orange
• 1 tbs sesame seed oil (optional)
• Fresh cilantro or parsley as garnish 

Direction

Heat oven to 375F and line a baking sheet with parchment paper, set aside. 

Using a small cast iron frying pan, heat fennel seeds for 4 minutes, or until lightly browned and fragment. Remove from heat and let cool. 

Slice carrots, fennel bulb and shallots and place on baking sheet. Drizzle with olive oil and sprinkle with roasted fennel seeds. 

Bake for 25 min or until lightly browned. Once finished set aside to cool to the touch. 

Thinly slice apple and combine in a bowl with roasted vegetables. Add chopped parsley, drizzle with sesame seed oil and orange juice. Toss until mixed and serve cold or at room temperature.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 140
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 1 g	3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 157 mg	7 %
Potassium 291 mg	8 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 6 g	25 %
Sugars 12 g
Protein 3 g	5 %
Vitamin A	107 %
Vitamin C	33 %
Calcium	8 %
Iron	8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

recipe from www.saltandlavender.com. Added additional beet, additional lemon juice

Ingredients

• 2 small beets
• 1 can of organic chickpeas, rinsed and drained.
• juice of 1 lemon 
• 2 Tbs of tahini 
• 1/2 cup of olive oil
• salt and pepper 
• fresh cliantro as garnish

Direction

Head oven to 450F

Wash beets and remove leaves and trim the stem to approximately 1 inch (leave the tail on the end to maintain moisture while roasting

Place beets in oven safe dish and cover. 

Cook for 45 min or until fork tender. 

In a food processor:

Combine chickpeas, lemon, tahini and blend until smooth. 

Slowly add oil while blending. 

Chop cooked and cooled beets into food processor and mix until smooth.

Sprinkle in salt and pepper to taste. 

Plate and drizzle with olive oil and fresh cilantro.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 704
% Daily Value *
Total Fat 58 g	90 %
Saturated Fat 9 g	43 %
Monounsaturated Fat 20 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 225 mg	9 %
Potassium 134 mg	4 %
Total Carbohydrate 31 g	10 %
Dietary Fiber 11 g	46 %
Sugars 4 g
Protein 18 g	36 %
Vitamin A	2 %
Vitamin C	23 %
Calcium	1 %
Iron	8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Ingredients 

• 1 large spaghetti squash
• 1 pound ground lamb
• 3 cloves of garlic, minced 
• 3 roma tomatoes , diced
• 1 Tbs tomato paste
• 2 shallots, diced
• 5 kalamata olives , pitted and chopped
• 4 sun-dried tomatoes , chopped
• 2 Tbs olive oil 
• salt pepper, to taste. 
• 2 tsp cumin
• 2 tsp paprika 
• 1 Tbs olive oil or coconut oil for cooking
• Fresh parsley for garnish 

Directions

Heat oven to 425F. 

Slice spaghetti squash in half and remove seeds. 

Drizzle squash with olive oil and 2 minced cloves (1 per half)

Place skin side down in oven and bake for 30 min or until squash can be scrapped out with fork 

Oil cast iron pan with 1 Tbs of olive oil or coconut oil and heat over medium high heat. 

Place lamb in pan and cook for 5 min until browned. Add salt, pepper, cumin and paprika. 

Decrease heat to medium and add shallots, roma tomatoes, olives, 1 minced garlic clove, sun-dried tomatoes and cook until onions translucent and meat is cooked through. 

Mash up roma tomatoes and add tomato paste. 

Stir to combine and spoon onto plated spaghetti squash. 

Garnish with fresh parsley

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 458
% Daily Value *
Total Fat 38 g	59 %
Saturated Fat 13 g	65 %
Monounsaturated Fat 19 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 83 mg	28 %
Sodium 221 mg	9 %
Potassium 572 mg	16 %
Total Carbohydrate 7 g	2 %
Dietary Fiber 2 g	8 %
Sugars 3 g
Protein 21 g	41 %
Vitamin A	48 %
Vitamin C	60 %
Calcium	6 %
Iron	25 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.