How to Roast Winter Squash

I love the fall. A great time to eat winter squash. Roasted is my favorite way to eat them. Butternut makes a great soup and is wonderful for pies too. Here I will share my best way to roast a winter squash be it butternut, delicatta, small sugar pumpkins or acorn, and/or any other thick skinned starchy yellow to orange squash you happen upon.

Ingredients

1 medium winter squash cut in half
4 Tbs maple syrup
salt
freshly groundwhite pepper
freshly ground whole nutmeg
ground cinnamon

Method

Preheat oven to 450 degrees. In an oven proof dish to fit the squash, place the squash cut side up.
Drizzle the maple syrup equally over both halves. Sprinkle the salt, freshly ground white pepper, the fresh nutmeg and the cinnamon evenly over the maple syrup.
Place the squash in the hot oven for 50 minutes to 1 hour until the squash is tender.
Serve with your favorite fall dinner.

Recipe, writing and photos by Karen Pickus 2011

Courtesy Karen Pickus 2011

A Great Snack!

ROASTED GARLIC WITH BAKED POTATO

I first wash the potatoes...russets or Idahos work well but you can get a sweeter taste by baking a red bliss or white boiling potato, they are great too! Set the temperature in your oven to 450 degrees. Bake a potato by cutting slits into the potatoes,  put them right on the oven rack and roast them for about an hour until they give when you press against the skin firmly with your finger.
Roast the garlic by cuting the top 3rd off of a bulb of garlic. Place the bulb of garlic in a small piece of aluminum foil. Place into the hot oven and roast for about an hour until the cloves are golden and have softened.
When they are ready. Place the potato on a plate, cut it open and (experience the tableside sauna) then season with coarse grain sea salt and freshly ground black pepper. Separate 2-3 cloves and squeeze the garlic from the peels. Top with Dijon mustard and sour cream and you have a great mid afternoon snack ( I sometimes do this with a small boiling potato if I have them on hand) that will definately hold you for dinner or serve with dinner to accompany the entree and veg.
These are also great without the garlic, if you prefer.

Writing, recipe and photo, by Karen Pickus, 2011
Courtesy Karen Pickus, 2011

Breakfast of Champions

This is an amazing breakfast! It holds you. Loaded with protien, complex carbos and fiber and omega 3's. No refined sugar, or carbs and very hearty.

1/2 cup organic rolled oats
1/2 cup organic quinoa
2 cups water
2 cups fresh blueberries (you can use any fresh fruit here).
2 Tbs. ground flax seeds
Sprinkle of cinnamon on each serving

Bring the water to a boil in a 2 quart pot.
Rinse the quinoa in a strainer. When the water comes to a boil add the oats and the quinoa to the pot.
Lower the heat to simmer and cover. Cook for 10 minutes until all of the water is nearly absorbed. Let the grains steap in the pot for another 10 minutes.
Place the berries in the bottom of 4 bowls. Divide the cereal into 4 portions over the berries. Top with the ground flax seeds and finish with the cinnamon.
Serves 4.

Tip: Dedicate a coffee grinder to flax seeds and grind a container full and keep in an airtight container in the freezer and use on your whole grains, yogurt, soups and smoothies.

Recipe, writing and Tips and photos, by Karen Pickus 2011
Courtesy Karen Pickus, 2011

Quick and Easy Bakes

Simple Refreshing Cabbage Slaw

This slaw is a delicious accompaniment to grilled or out door fare. Excellent with Asian accented ingredients, a refreshing summer slaw.

 For the dressing:

2 Tbs. brown rice vinegar or rice vinegar

1 Tbs. agave, or honey 

2 tsps. fresh minced ginger

1 Tbs. toasted sesame oil

I/2 head cabbage, sliced thin
2 stalks broccoli sliced thin and the stem schredded with a box grater
3 stalks bok choy sliced thin
pinch of salt to taste

2 Tbs. sesame seeds for garnish

Method

Combine the dressing ingredients in a bowl. Toss in the prepared vegetables until completely coated with the dressing. Serve immediately or chill in the refrigerator for 1 hour before serving.

Recipe, photos and writing by Karen Pickus 2011
Courtesy Karen Pickus 2011

The Entree Soup, money saving and nutritious

This soup has been a staple for dinner in our house for sometime. It is so quick and easy to make, so nutritious and very satisfying to eat. The varied textures and tantalizing flavors make it so. It is a take-off from an Asian style soup basically, and we love it. I vary the vegetables a bit depending on whats on hand and you can too! Make sure the vegetables do not overcook.

Ingredients

4 oz. beef sliced  very thin, either flank steak or tenderloin

3-4 TBS. Soy sauce
1Tbs. toasted sesame oil
2 carrots, sliced thin on the bias
3-4 inch piece of dikon Radish sliced thin on the bias
2 oz fresh Shitaki mushrooms
4 cups water
1 inch piece of fresh ginger peeled and grated or minced

3 cloves of garlic grated or minced

2 broccoli stems, sliced thin and florets (2 cups total)
2 scallion
1 cup baby spinach leaves

In a small bowl combine the beef with 2 TBS. of the soy sauce and toasted sesame oil. Then prepare the rest of the ingredients.
Place the marinated meat, the carrots, the dikon, and the mushrooms in a soup pot or Dutch oven.

 Add the water and remaining soy sauce, ginger and garlic. Over high heat bring to a boil and cook for 2-3 minutes until meat is cooked through. Add the remaining ingredients and cook for 1 minute. Vegetables should be emerald green, crisp and hot. Serve immediately.

Recipe, writing and photos by Karen Pickus 2011

Courtesy Karen Pickus 2011

Some of my favorite things this time of year

Photos and Writing by Karen Pickus 2011

Courtesy Karen Pickus 2011

New England Boiled Dinner

This hits the spot even in summer, on a cool day in New England. It's hard to believe we might get a respite given the heat spell throughout the country this week. So when the heat subsides this might be a welcome change to salads and seafood. The rich beefy broth and tender meat enriched with carrots and potatoes are a robust meal all year round.

1 Lb. brisket
2 shallots sliced thin
2 yellow onions cut into rings
4 cloves garlic sliced thin
4 ribs of celery cut in thirds
1 bay leaf
4 sprigs fresh thyme

2 cups good quality beef broth

6 carrots sliced in half then cut in half lengthwise
6 small red potatoes quartered

1 cup broccoli florets

Preheat the oven to 375 degrees.
In a 3 quart pot, season the brisket with salt and pepper add the shallots, onions, garlic and celery, the bay leaf and thyme. Pour in the broth and bring to a boil.

 When the brisket comes to a boil add the carrot and potatoes. Cover the pot and place it into the preheated oven. Cook for 1-1 1/2 hours until the meat is tender. Add the broccoli, stir and serve. Serves 3-4.

Recipe, writing and photos by Karen Pickus 2011
Courtesy Karen Pickus 2011

Breakfast Omelet Open Faced Sandwich... under 300 calories

Here I go again...on my quest for low cal high nutrition, high flavor natural food.
This was an omelet I made for my husband one hungry morning this week when we got fresh eggs from the farm around the road.

Ingredients

2 slices of the bread I told you about  Alvarado flax bread 50 calories a slice, toasted
1 cup washed baby spinach leaves
2 oz. Soy Kass, Monterrey Jack, sliced
2 large egg whites

Method

Spray a cast iron skillet with olive oil cooking spray. Place the skillet over medium low heat.
Separate the eggs letting the egg whites fall directly into the pan, don't stir. Spread the spinach leaves over the whites. Put the cheese to one side on top of the spinach.

 Cover the pan for 2 minutes, lower heat to low. Remove cover to check for melted cheese. Flip the "uncheese" side over the cheese.

 Serve with the toast or cut the omelet in half and serve each half on each slice of toast.

Recipes, photos, and writing by Karen Pickus 2011
Courtesy Karen Pickus 2011

Refreshing Lunch Salad

This is an entree salad for one or share the salad for two and serve with a shared sandwich.

1/4 cup imported feta crumbled
2 radishes sliced thin
1 plum tomato cut into12 pieces
2 scallion sliced thin
2 ribs celery sliced
2 sprigs of mint leaves only, torn
a pinch of salt
juice of 1/2 lemon
a few grinds of black pepper
a splash of olive oil

Method

Combine all ingredients in a medium bowl, toss and serve.

Recipe,writing and photos by Karen Pickus 2011
Courtesy Karen Pickus 2011