Butternut Squash, Date & Feta Salad

 I am a firm believer that salads shouldn’t be boring. I may be a dietitian but that doesn’t mean that munching through a big pile of kale with a few sad shreds of carrot is my idea of a good time. Those kind of salads are the ones that give veggies a bad wrap.

 Butternut Squash, Date and Feta Salad

This delicious salad recipe is anything but boring. It’s vibrant, full of spunk, and offers a balance of sweet, salty and refreshing. In my mind this is the way that all salads should be. Happy munching!

 

Ingredients:

  • 2 cups butternut squash
  • 2 tsp extra virgin olive oil
  • ⅛ tsp salt
  • ¼ tsp cumin
  • ⅛ tsp cinnamon

 

  • 4 cup baby spinach
  • 3-4 medjool dates
  • ¼ cup red onion
  • 2 tbsp unsalted almonds
  • 1 tbsp balsamic vinegar
  • 1 tsp extra virgin olive oil
  • 3 tbsp feta

 

Directions:

  1. Preheat the oven to 425℉/220℃ and line a sheet pan with parchment paper.
  2. Chop the butternut squash into ½ inch (1 cm) cubes. Add the butternut squash to a medium mixing bowl.
  3. Add the olive oil, salt, cumin and cinnamon to the mixing bowl. Stir until the butternut squash is coated in olive oil and spices. 
  4. Pour the butternut squash onto the parchment-lined sheet pan, and insert the pan into the oven. Cook for 20-30 minutes, until the squash is tender but not mushy. Allow the squash to cool before adding it to the other salad ingredients.
  5. Remove the pits from the dates. Finely slice the dates, and the red onion.
  6. Finely chops the almonds.
  7. Add the baby spinach, dates, red onion, almonds, and squash to a medium salad bowl.
  8. Before serving, drizzle the olive oil and balsamic vinegar over the salad. Gently toss the salad with tongs or salad servers.
  9. Sprinkle the feta on top of the salad, and serve. 

Serves 2.

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Golden Milk Overnight Oats

Embrace the golden milk trend and fuel up with this aromatic, fiber-filled overnight oats recipe. Packed with anti-inflammatory turmeric, low-fat milk and oats, this easy, prep-ahead brekkie will keep you going for hours on busy weekdays (and weekends)!

 Easy Golden Milk Overnight Oats

On Sundays, I meal prep. I spend about 3 hours a day commuting during the week so Sundays are my opportunity to get ahead of the meal game, and fill my fridge with dishes that can be repurposed in many recipes throughout the week.

Ever since I developed this recipe for Wild Blueberries, overnight oats have become a popular addition to my Sunday culinary extravaganza. This version draws on the flavors of golden milk; a creamy, turmeric-infused drink that has been used in Ayurvedic medicine for centuries.

We still have much to learn about the health benefits of turmeric however early research suggests that consuming turmeric may be helpful for joint pain, type II diabetes, cognitive health, mood, fighting colorectal cancer and more [1]. Turmeric has strong inflammation-fighting properties, and functions as an antioxidant.

If you're like me, and queuing-up another Sunday meal prep session later today, this recipe is a must on your menu. 

 

Ingredients

  • 1 tsp turmeric
  • ½ tsp cinnamon
  • 1 tsp vanilla
  • 2 tbsp maple syrup
  • 2 tbsp unsweetened shredded coconut
  • 1 cup old-fashioned oats
  • 1 cup low-fat milk

 

Directions:

  1. Combine the turmeric, cinnamon, vanilla and maple syrup in a medium mixing bowl. Stir together with a spoon.
  2. Add the shredded coconut, old-fashioned oats, and low-fat milk to the bowl. Stir until all the ingredients are thoroughly combined.
  3. Spoon the oat mixture into two serving bowls, or glasses, cover, and refrigerate overnight. Top with Greek yogurt, and fresh fruit before serving.

Serves 2.


References:

[1] Curcumin. Higdon, J. Linus Pauling Institute Micronutrient Information Center. Updated 2016. Accessed on April 1, 2017.