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Tag Archives: raisins
Some (huge) part of me loves hunkering down for the cooler months. This season mean more time by the fire, with a book, wearing cozy sweaters, and playing board games. Maybe this means I’m secretly an 85-year-old woman living in a millennial’s body, but maybe I’m OK with that.
One of my favorite parts of fall and winter is spending time in the kitchen creating wholesome, seasonal recipes. I love all of the winter vegetables and making “comfort food” that won’t ruin my wellness goals — like these fall comfort foods for vegetarians. My household tries to avoid excessive grain consumption, and increased veggies, the result being my favorite format of dinners: stuffed anything. Stuffed zucchini, butternut squash, these stuffed kale and bean sweet potatoes — name the veggie and I’ve packed it with goodies and served it as a meal.
So then I tried to include the much less popular cousin of the beloved butternut or spaghetti squash, and experimented with acorn squash. It is perfect for a foggy fall night and lasts forever to make GREAT leftovers — even served cold! Plus, acorn squash is more nutrient-dense than any of its other summer squash relatives. Score!
Acorn squash is loaded with vitamin C to boost the immune system, vitamin A for healthy vision and skin, and has more than 9 grams of dietary fiber! This is more than one-third of the daily requirement and helps to regulate blood sugar, diabetes, and digestion. Plus, hello, isn’t she so pretty?
To choose a ripe acorn squash, look for one with a dark green color, with a small patch of yellow or orange. The skin should be hard and the stem slightly withered.
For this recipe, slice the squash lengthwise, brush with olive oil and dust with nutmeg. Remember a little bit of this powerful autumnal spice goes a long way!
I chose to stuff the squash with ground turkey, as it is leaner than red meat and the subtler flavor lets the squash taste take center stage! Like all of my recipes, this is extremely forgiving in what you choose to throw in to the stuffing mixture. Consider adding red and green bell peppers, chopped onions, or sun-dried tomatoes. Those are some of my favorite bonus additions when I have them lying around the house.
But for the purposes of guiding you on a ready-to-follow recipes with little improvisation needed, I’ve literally stuffed this recipe with some of the best natural flavor agents around. Minced garlic and onion, sweet raisins, and a trio of fresh herbs like parsley, basil, and thyme. The aroma before you even start roasting will fill your senses and boost your anticipation of this meal.
As always, I’d suggest tossing any almost-moldy greens into the mixture right at the very end so they wilt slightly and blend in with the other flavors. I’m always looking for ways to hide any extra veggies!
If your tummy and nutritional choices allow, you may even want to top with crumbled feta cheese before drizzling with balsamic vinegar and serving for an extra flavor boost!
And one more favorite preparation tip? I’ve made this with sweet potato flesh combined with the turkey mixture. Having both acorn and sweet potato together makes it extra yummy!
Turkey and Herb Stuffed Acorn Squash
1 lb. ground turkey
3 cloves garlic, minced
1 small onion, minced
16 oz. baby spinach
3 celery stalks, chopped
1/4 cup raisins
1 tsp. parsley, chopped
1 tsp. thyme, chopped
1/2 tsp. basil, chopped
1/4 tsp. red pepper flakes
2+ tbsp. olive oil
1 tsp. salt
1/2 tsp. ground pepper
1 Tbsp. unsalted butter or coconut oil
2 Tbsp. balsamic vinegar
1. Preheat oven to 450 degrees F and adjust rack to middle position. While it warms, brush the squash lightly with olive oil and dust with nutmeg. Place squash, cut-side up, on a baking sheet. Roast for 25 minutes.
2. Meanwhile, heat 1 Tbsp. oil in a large saute pan over medium heat. Brown the ground turkey. Add the diced onion, garlic, and celery, stirring frequently for 5-7 minutes until soft.
3. Stir in herbs, spices, and raisins. Add spinach and wilt 2-3 minutes. Add in butter or coconut oil and combine over medium heat.
4. Spoon filling into acorn squash and roast for 20 minutes. Drizzle with balsamic vinegar and serve.
ALSO TRY THESE PERFECT FALL MEALS
Recipe by Katie McGrath; Photos by Kacy Meinecke for DietsInReview.com
By Janis Jibrin, M.S., R.D., Best Life lead nutritionist
I just dotted my opened-faced peanut butter sandwich with dried cherries (and a little bit of honey) and wondered, “How much nutrition is left in these cherries, or other dried fruit, for that matter?” Quite a lot, I discovered after consulting recent studies. While vitamins, like vitamin C, may dwindle with drying, phytonutrients—beneficial plant compounds—remain.
Here’s what I found:
I buy “sour” or “tart” cherries, and a study in the Journal of Food Science found that these dried fruits are rich in compounds that clobber two types of free radicals, harmful molecules that promote heart disease, cancer and neurological disorders.
Many endurance athletes, myself included, find ourselves stuck in ruts when it comes to recipes and meals. We tend to have our staples that provide the nutrients we need to sustain our training, but those staples can get boring and overdone. The challenge to seek out new recipes is good, but searching a foreign region’s menu, was an extra, albeit fun, challenge.
With the mission of choosing a recipe from a specific country in the Mediterranean, a small geography lesson was first required. I think many of us don’t realize that the Mediterranean is more than a portion of Italy and the country of Greece. There are 21 countries that comprise the region. They all share similar ingredients in their recipes, yet they all deliver a unique flair to the table. I got the joy of researching the recipes of Egypt.
The first step was just familiarizing myself with the cuisine of the country. True to Mediterranean food, there were many minced meats, shish kabobs with sides of tahini and pita. Some less common foods included grilled pigeon, fried perch and tuna, and stewed beans for breakfast. While runners need protein, pigeon was not a source I was opting for this time. (more…)
It finally felt like fall this weekend. I hope it did where you are, too! I spotted patches of red and orange in otherwise bright green trees. We lit a fire inside and even needed hoodies to go outside. For the first time since the official first day of fall, it felt crunchy. That’s my word to describe fall – crunchy. Which is appropriate, because one of my favorite fall snacks is popcorn.
My other favorite fall flavor is cinnamon. I don’t care if it’s on a cinnamon roll, toast, oatmeal, cookies, applesauce, topping my yogurt, or wafting from a candle, my nose simply cannot get enough of this scent. So on a recent trip to the McCormick spice headquarters, as part of the Fitbloggin’ conference, outside of Baltimore, Maryland, I found myself in cinnamon-loving heaven.
We went through some of their consumer research experiments, one of which had us tasting traditional ground cinnamon next to Saigon cinnamon. I would have said cinnamon is cinnamon before that afternoon. But the ground cinnamon that I add to French toast every Saturday morning suddenly tasted like red hots candies compared to the earthy, warm, woodsy flavor that came from the McCormick Saigon cinnamon. I fell in love with cinnamon all over again.
As soon as I returned home, making something with that cinnamon was all I could think about. With the fall season in full swing, and McCormick encouraging us to freshen up one of our recipes, the only logical choice was marrying cinnamon and popcorn. Maybe some raisins, too. Cinnamon Raisin Popcorn sounds like a pretty incredible fall snack, doesn’t it? (more…)
Now that it’s spring, mother nature is reminding us just how much power she can bring by hitting several states with tornados. Officials say this is only the beginning of what looks to be a very busy tornado season.
If you live in an area where tornado activity is possible and if you haven’t already, you must get a tornado survival pack prepared. It doesn’t take a lot of time and most items are around your house already. If you ever do find yourself in a severe storm with the potential of tornados, you’re going to be very thankful you prepared ahead of time.
Your list should include obvious things like a flashlight, radio, batteries and medical supplies. But you should also include nonperishable snacks and food. You may think tossing in some twinkies is good enough, but if you do find yourself dealing with a disaster your body is going to need good nutrition to maintain your immune system and health. So what are some healthy items to keep in your survival pack? I thought you would never ask. I have come up with seven healthy items you must include. (more…)
Jane Schwartz Harrison is a registered dietitian and lifestyle writer for www.myOptumHealth.com. She is also the editor of their Nutrition and Healthy Weight, Healthy Kids hubs, and provides nutrition expertise through writing articles, developing menu plans and recipes, and supporting a nutrition column. Working in the nutrition field for the past 20 years, Jane has maintained a successful private practice and lectures regionally.
Feeling blue? In nutrition circles, this would be considered a good thing! Blue and purple fruits and veggies are colored by natural plant pigments called “anthocyanins.” Anthocyanins, part of the flavonoid family, are powerful antioxidants.
A recent survey found that adults who eat purple and blue fruits and vegetables have reduced risk for both high blood pressure and low HDL cholesterol (the “good” kind); they are also less likely to be overweight.
Joining us in March as the Featured Guest Blogger of the Month is California Raisins. They’ve got a team of nutrition professionals who want to ensure all of us are living as healthy as possible, providing information about healthy, natural snacks. See last week’s article about the benefits of Raisins and Walking.
We all know California Raisins are good for your diet and taste buds, but did you know they offer benefits for maintaining healthy choppers, too? A recent study conducted at the College of Dentistry, University of Illinois – Chicago (UIC), and published in the journal, Phytochemistry Letters, reveals raisins may benefit oral health. The fruit possesses antimicrobial phytochemicals that repress growth of some oral bacteria associated with dental cavities and gum disease! (more…)
Filling the Featured Guest Blogger of the Month for March is Julie Miller Jones, Ph.D., L.N., CNS, a professor emeritus of The College of St. Catherine in St. Paul, Minnesota. She also serves as the national nutrition advisor for the California Raisin Marketing Board.
On the heels of national Heart Health Month, there’s good news for older Americans. A new University of Connecticut study, published in the journal Metabolism: Clinical and Experimental, finds eating raisins and walking may reduce the risk of cardiovascular disease for both women and men in the 50 to 70 year-old age range. Raisins are not only fat and cholesterol-free, they also contribute heart-healthy components, such as fiber, potassium, and antioxidants. (more…)
Who isn’t worried about money these days? With job insecurity, stock market tumbles and rising energy costs, most of us don’t have the money to spend on expensive ways to get in shape. Well, thanks to celebrity fitness trainer Valerie Waters and the California Raisins, you can learn tips on how to trim both your body and your budget in 2009.
“Getting in shape requires will power, not spending power,” said Waters. “There are many simple ways to attain fitness goals through diet, exercise and simple planning that will slim your waistline without slimming your wallet.” (more…)