There really are great winter season recipes that are nutritious and delicious!
There is nothing like starting your day with a warm bowl of oatmeal in your belly. We’ve all heard about the heart healthy benefits of oatmeal and when you add in cinnamon, almonds, sunflower seeds and the rest of the ingredients below, this ends turns out to be a powerhouse of health benefits to start your day.
Did you know that one cup of winter squash may provide up to 146% of your daily value of vitamin A since it is rich in beta carotene, the pre-cursor to vitamin A? Beta-carotene is one of the carotenoids found in winter squash that provides it with its deep orange color and has been shown to have powerful antioxidant and anti-inflammatory properties. Yay orange colored foods!
Swiss Breakfast Oatmeal
Breakfast is our most important meal and this Swiss Breakfast recipe is a nutritious and tasty way to start the day. It has a unique combination of sweetness and tartness and can be served hot or cold so it’s a great breakfast dish to include as part of your Healthiest Way of Eating year-round.
Prep and Cook Time: 10 minutes
- 1 cups rolled oats
- 1/4 tsp cinnamon
- 2 TBS cup raisins
- 2 TBS sliced almonds
- 2 TBS dried apricots, chopped
- 2 TBS sunflower seeds
- 1 dates, chopped
- 1 TBS dried cranberries
- Mix all ingredients together.
- Bring 2 cups water to a boil.
- Add mixed ingredients. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.
- Cover, and set for about 2 minutes before serving.
- Serve with low-fat milk or dairy-free milk.
Healthy Cooking Tips:
You can make a larger batch of this breakfast cereal to have on hand.
per serving: calories 325.56, protein 10.98, dietary fiber 7.42g
Recipe courtesy of George Mateljan www.whfoods.org
Southwestern Stuffed Acorn Squash
Active Time: 45 minutes
Total Time: 1 1/2 hours
- 3 acorn squash, (3/4-1 pound each)
- 5 ounces bulk turkey sausage
- 1 small onion, chopped
- 1/2 medium red bell pepper,chopped
- 1 clove garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 2 cups chopped cherry tomatoes
- 1 15-ounce can black beans, rinsed (see Tip)
- 1/2 teaspoon salt
- Several dashes hot red pepper sauce, to taste
- 1 cup shredded Swiss cheese
- Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
- Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
- Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
- When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Tips & Notes
- Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Per serving: 259 calories; 7 g fat (4 g sat, 1 g mono); 29 mg cholesterol; 38 g carbohydrates; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium.