Category Archives for Whole Foods Recipes

Sweet and Tasty, Roasted Delicata Squash Recipe

Delicata squash is my all time favorite squash, and it's only available in October in the Northeast. I just stocked up on delicata squash at Trader Joe's and I'm in heaven!

It's chock full of goodness with loads of vitamin A and C, it's fat free, cholesterol free and sodium free. If you're a vegan or a vegetarian it's a great source of essential nutrients and it's SO easy to make. You don't even have to peel the squash, just wash, prep and bake.

When picking your squash make sure it's firm and has an even cream color. A ripe delicata squash will be yellow with green striations on its rind. This recipe is easy! The only other ingredients are olive oil and salt. I use Trader Joe's Pink Himalayan Salt.

Here's my go to recipe for this golden goodness . . .

Sweet and Tasty, Roasted Delicata Squash
Serves 4
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
40 calories
10 g
0 g
0 g
1 g
0 g
116 g
43 g
3 g
0 g
0 g
Nutrition Facts
Serving Size
116g
Servings
4
Amount Per Serving
Calories 40
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 43mg
2%
Total Carbohydrates 10g
3%
Dietary Fiber 2g
7%
Sugars 3g
Protein 1g
Vitamin A
32%
Vitamin C
24%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups Delicata Squash (2 medium)
  2. Olive Oil
  3. Trader Joe's Himalayan Pink Salt
Instructions
  1. Take a cookie sheet, line it with aluminum foil and spray olive oil.
  2. Wash your squash, cut off ends and slice into rings. Remove the seeds.
  3. Place delicata squash rings on cookie sheet. Sprinkle with olive oil and Himalayan Pink Salt
  4. Bake for 10 minutes on one side, then flip delicata squash rings and cook other side for 10 minutes.
  5. Serve with your favorite greens.
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calories
40
fat
0g
protein
1g
carbs
10g
more
Self Care Mastery http://selfcaremastery.com/

Yummy Mango Banana Green Smoothie

This is a daily staple in my home… wherever I roam!

When I lived with my daughter and her husband, for about a year after the fire, I made sure we ALL started the day with a green smoothie. I'm often told those smoothies are missed the most (and the french braiding services for my daughter). Ha!

These days I've got my daughter-in-law and two grandkiddies drinking green smoothies. At first they weren't too sure about the green drink, but once they had a taste we had a hit! 

The Mango Banana Green Smoothie is delicious, nutritious and a GREAT way to jumpstart your morning self care ritual. Even better, it's easy peasy!

Of course, it always helps to have the best tools to work with. My favorite smoothie blender – for the past 8 years – has been a Vitamix. I was at an Argentine Tango Festival in Chicago when I was seriously turned on to raw foods. But … that's a story for another day.

Enjoy the delicious Mango Banana Green Smoothie and let me know what you think below.

Later lovelies …
adelasig-102x48

 

 

p.s. And the grandkiddies earn points for drinking a green smoothie so there's a built in health incentive.

Mango Banana Green Smoothie
Serves 4
Perfectly delicious way to break your fast, or boost your energy throughout the day.
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Prep Time
8 min
Total Time
10 min
Prep Time
8 min
Total Time
10 min
213 calories
35 g
0 g
9 g
3 g
6 g
258 g
17 g
22 g
0 g
2 g
Nutrition Facts
Serving Size
258g
Servings
4
Amount Per Serving
Calories 213
Calories from Fat 76
% Daily Value *
Total Fat 9g
14%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 17mg
1%
Total Carbohydrates 35g
12%
Dietary Fiber 6g
22%
Sugars 22g
Protein 3g
Vitamin A
47%
Vitamin C
71%
Calcium
6%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Cups Fresh Spinach
  2. 3 Medium Bananas
  3. 1 Mango
  4. 2 Tbsp Coconut Oil
  5. 2 Tbsp Chia Seeds
  6. Water
Instructions
  1. Wash spinach and place in blender.
  2. Add banana and mango to blender.
  3. Add Coconut Oil and Chia Seeds.
  4. Add water and ice to taste.
  5. Blend on low till fully mixed.
Notes
  1. You can adjust the thickness of your green smoothie by adding more water to thin, or ice to thicken. Enjoy!
  2. (In my household the grownups like it thicker and the kids like it thinner. Here's how I cater to different tastes: I serve the grownups first, then I prepare for the kiddies by adding more water, blending and serving. Everybody's happy!)
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calories
213
fat
9g
protein
3g
carbs
35g
more
Self Care Mastery http://selfcaremastery.com/