Tag: squash

The BEST Roasted Veggies

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Every Monday, I plan to roast up a ton of veggies to have on hand for the week…or at least the beginning of the week because they don’t last long in our house! By the end of the week, the meal prep usually goes to the wayside and you’ll typically find me scrambling to get dinner on the table, in need of an easy, yummy (nutritious) side dish or two that I know my kids will eat. Below you’ll find my go-to’s for crunchy, salty, delicious roasted veggies that are so easy, you’ll make them weekly or daily, just like us!

The Best Root Veggies (Carrots, Squash, Tators, etc.)

In my opinion, you can’t go wrong with rosemary, I could eat it on anything…only problem with these roasted veggies is that they don’t last long around our house! These are the best veggie gone comfort food:

Set oven to bake at 400 degrees. Wash and cut your veggies into sticks/’fries,’ or discs (depending on the veg) and place them on a cookie sheet with parchment paper. Drizzle olive oil (or avocado oil) and season with dried rosemary, sea salt, and pepper. If you prefer sweet to savory, use coconut oil and cinnamon. I always thought that cooked carrots were a little “blah” but roasting them this way is a game changer! Trust me, they’re that good!

Crunchy Green Beans / Burnt Broccoli / Asparagus etc.

Who knew to roast your green beans? Well, you’ll never go back to steaming them after you taste this crunchy, savory goodness. Just put green beans/broccoli/broccolini/asparagus on a cookie sheet on top of some parchment paper and add olive oil, garlic powder, salt, and pepper. Roast at 375 for about 35-40 minutes. That’s it. You’re welcome!

One Healthy Breakdown: you’ll be poppin’ veggies like never before!

Vegan Pesto Zoodles with Fresh Tomatoes

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Zoodles are oodles of fun, especially during tomato season! Upgrade any pasta dish with veggie noodles for a healthier meal that’s low in carbs, calories, and high in fiber. This one just happens to be meatless, vegetarian, vegan, and you won’t even miss the meat or cheese one bit! I used the inspiralizer to make noodles out of zucchini and summer squash before adding fresh tomatoes and a vegan pesto that is out of this world. Ready to be inspiralized?

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Ingredients: (makes two servings)

  • 1 zucchini
  • 1 summer squash
  • 1 large tomato
  • 1/2 cup arugula
  • 1/2 cup fresh basil leaves
  • 1 tablespoon pine nuts
  • 1/3 avocado
  • 2 tablespoons olive oil
  • 1 teaspoon nutritional yeast (optional)
  • 1 lemon
  • 1 teaspoon sea salt

Instructions:

Use Inspiralizer (or your tool of choice) to make noodles out of the zucchini and squash. Put noodles aside on a plate, sprinkle sea salt over noodles, and let sit to drain some of the liquid. For pesto, in a Vitamix, blender, or food processor, combine arugula, basil, nuts, avocado, 1 tablespoon olive oil, nutritional  yeast, and the lemon (remove seeds, optional to use juice or peel as well like we do.) Add a few spoonfuls of water if needed, so that mixture blends together.

Put zoodles in a pan on the stove over low heat and add remaining olive oil. Once they start to cook and soften, add pesto and cubed tomato. (For added protein and creaminess, you can also add one egg to the pan at this time.)

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Mix over heat a few more minutes until noodles are all covered in pesto and tomatoes have softened. Remove from heat and serve in pasta bowl, garnish with basil leaves. Bon appetit!

One Healthy Breakdown: There’s nothin’ wrong with a little healthy Italian.

Hamptons Handpoured Holidays & Butternut Squash Soup

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Here’s how local superstar, Brittany Torres, owner and founder of Hamptons Handpoured candle company, spends the holiday season.btI love spending the holidays ice skating in Central Park, seeing the tree at Rockefeller Center, biking on the quiet roads of the Hamptons, walking my dog, Dahlia, decompressing with lots of yoga, and enjoying my homemade butternut squash soup! I’m addicted to butternut squash soup, but most delicious varieties are loaded with cream. Every fall leading up to Thanksgiving, I make homemade butternut squash soup and have it almost everyday! Here’s my recipe:

butternutsquashsoupBrittany’s Butternut Squash Soup:

2 tablespoons extra-virgin olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups cubed butternut squash, fresh or frozen
1/2 teaspoon chopped fresh thyme
4 cups low-sodium chicken broth
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper

Heat oil in a large soup pot. Add carrot, celery, and onion. Cook about 3-5 minutes until vegetables have begun to soften and onion turns translucent. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat, and simmer about 30 minutes until squash is fork-tender. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender. Enjoy and happy holidays!

One Healthy Breakdown: skate, yoga, eat, repeat!

*Until January, 2016, we’ll be spreading health through the holiday season here in the Hamptons! If you’d like to share your own holiday tip, trick, tradition, recipe, etc. as part of OHH’s #HealthyHolidays, email kiley@onehealthyhamptons.com.

One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

Workout. Eat. Repeat.

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Introducing “Workout. Eat. Repeat” with fitness and food expert, Anke Albert of Anke’s Fit Bakery. Anke is an expert in fitness and food to fuel your body. She’s going to be sharing a workout and recipe with us in this new segment, so get ready to workout, eat, and repeat!

WorkoutEatRepeatWorkout: Squats

Squat. Eat. Repeat. Squats are one of the most effective workouts for a number of reasons. Not only do squats work the largest muscle group, the glutes, the muscles that burn the most calories, they also engage the core, legs, back, and more. Squats are a basic exercise that you never grow out of, they are the fastest way to get from A to B, aka to get fast results. The more muscle you have in your legs, the more calories you burn overall. Start small with light weight or just your body weight and increase as you get stronger.

To squat properly, spread feet wider than hips with feet flat. Remember eyes up, chin up, chest out, butt out. If you can keep this position, you can squat. Inhale as you lower down and exhale to push up, squeezing your glutes and keeping your form. You should be able to do about 8-12 reps before exhausting yourself, so increase your weight accordingly. It’s best to hold the weight on your upper back, right where the tissue is thickest. That way, the weight will not make you lean forward and sacrifice form. If you’re just beginning, get the form down by holding a broomstick or very light barbell, this will force you to keep your chest and butt out.

Front squats, a bit more advanced, are done with the weight by the collarbone and heels elevated, which adds more of a challenge. Split squats (standing lunges) are another great exercise in the squat series that work numerous muscles, one leg at a time. It’s very important to ensure that your form is correct in order to gain benefits and avoid injury. If you’re not sure, ask a trainer at the gym or watch some squat videos online before you start squatting. When you do incorporate squats into your workout, you’ll feel and see the results before you know it!

In order for you to be strong and see results from your workouts, you must fuel your body properly. Here’s an easy seasonal recipe that is packed with protein, carbs, and taste!

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Recipe: Fall Turkey & Squash in One:

  • 1.5 lb boneless turkey breast
  • 3.5 lb butternut squash – peeled & cut into 1 inch pieces
  • 1 small onion, diced
  • 1/2 cup fresh cranberries
  • 1 tbsp fresh finely chopped rosemary
  • 1 tbsp oil
  • 1 tbsp maple syrup
  • 1/2 tsp salt

1. Preheat the oven to 375.
2. Season the turkey breast with salt & pepper.
3. Spray a large non stick pan with cooking spray.
4. Brown turkey breast on both sides.
5. In a bowl, mix the squash, onion, cranberries, maple syrup, rosemary, salt & oil.
6. Add the vegetable mix to the pan.
7. Place plan in the oven for approx. 40 min or until done. Makes 4 servings.

One Healthy Breakdown: Enjoy your meal, enjoy your workout, enjoy your results.

Things You Can Put in a Squash

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Squash. A fall favorite. So many things you can do with a squash! Pick a squash, any squash! Just bake your favorite squash, load it up, and call it a day!

  • MP900387902Salad
  • Quinoa
  • Steamed Veggies
  • Soup
  • Herbs/Spices
  • Coconut oil
  • Almond butter
  • Rice
  • Maple Syrup
  • Stir fry
  • Beans
  • Seeds
  • Greek Yogurt
  • Oatmeal
  • Sauteed veggies
  • Nuts
  • Fruit Salad
  • Garlic
  • Pasta
  • Mustard
  • Cheese
  • Frozen Yogurt
  • Whipped Cream
  • Peanut Butter
  • and Jelly!

One Healthy Breakdown: a whole meal in one, squash that!

Light Up the Grill, it’s BBQ Season!

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It’s barbecue season, baby! In addition to soaking up the sunshine, take advantage of grilling outside. Everything just tastes better on the grill, doesn’t it? Light it up and bring on the bbq’s!

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Burgers and dogs aren’t the only things to barbecue, there are so many yummy, healthy options. Grilled veggies taste amazing and are super easy too. All you need is a grill pan. Here’s how:

Eggplant: slice into thin round pieces. Drizzle with a little bit of olive oil and balsamic vinegar. Sprinkle with dried herbs for more flavor. Flip periodically. Grille about 10 minutes.

Zucchini/summer squash: slice into thin round pieces. Drizzle with olive oil and sprinkle with salt and pepper to taste. Use a grill pan.  Grille about 5-10 minutes each side.

Asparagus, broccoli, or brussels sprouts: cut if needed, drizzle with olive oil, and grill away. It’s that simple and SO delicious! Shake them up so that they grill evenly. These smaller veggies only take about 5-10 mins.

Lettuce or cabbage: drizzle with olive oil and lemon juice or red wine vinegar. Sprinkle with garlic powder, salt, and pepper. Romaine works great, it’s a simple delicacy! For cabbage, cut into four wedges and grille sides evenly for about 10 minutes. Lettuce only about five minutes.

Mushrooms: drizzle mushrooms with balsamic vinegar and a little oil. Grille for about eight minutes, flipping halfway through. Place over a salad or use whole grilled portobello mushrooms in place of burgers. Talk about a healthy upgrade!

Onions and peppers: slice onions and/or peppers. Drizzle olive oil and flavor with salt and pepper. Grille in tinfoil or on a grille pan. Great as a side with fish or sausage.

Corn on the cob: Brush with olive or coconut oil. Sprinkle with sea salt and pepper. If you like a little spice, add cayenne pepper and fresh lime juice. Grille for 15- 20 minutes total.

Garlic or scallions: Using whole bulbs, cut the root end off and brush bulb with olive oil. Grille for about 10 minutes until skin in brown. The perfect addition to flavor any dish.

One Healthy Breakdown: Grab a cold drink and light up the grill. No heavy sauces, no complicated recipes. Just fresh veggies meet grille, nothin’ better.