- \n
- Butternut Squash<\/li>\n
- Acorn Squash<\/li>\n
- Coconut Oil<\/li>\n
- Rosemary Leaf<\/li>\n
- Sprouted Quinoa<\/li>\n
- Avocado<\/li>\n
- Alfalfa Sprouts<\/li>\n
- Extra Virgin Olive Oil<\/li>\n
- Basil<\/li>\n
- Garlic<\/li>\n
- Pink Himalayan Salt<\/li>\n
- Black Pepper<\/li>\n<\/ul>\n
Directions<\/strong><\/p>\n
Sprouted Quinoa<\/strong><\/p>\n
The first part of the recipe began the night before \u2013 you may also buy sprouted quinoa. \u00a0I like to soak quinoa the night before I cook it. This allows the quinoa to sprout and also deactivate the enzyme inhibitors.\u00a0Sprouting quinoa can be achieved very easily by placing raw quinoa in a bowl of clean, non-chlorinated water at room temperature, overnight. Once done, the grains will be noticeably softer and make an excellent addition to salads or other cold meals. You can put it in a cheese cloth or a nut milk bag to drain the water and leave it in the sunlight for a day to allow the quinoa to sprout even more. \u00a0If you wish to let the sprouts go wild, this process can be repeated for several days. \u00a0Just remember to rinse the quinoa twice per day and leave in the cheesecloth or nut milk bag.<\/p>\n
The science behind the sprouting process and its effect on the seed and the human digestive system is fascinating. \u00a0Humans do not have the digestive enzymes necessary to break down the fibers contained in grains, nuts, seeds and legumes.\u00a0Through the sprouting process, gases are released which activate the natural enzymes and release the nutrients, making them available and easier for human digestion. Germinated seeds are easier to digest and the large intestine does not need to produce bacteria to break down the fiber, avoiding the fermentation process which turns the large intestine acid, when it should be alkaline.<\/p>\n
All grains and seeds contain enzyme inhibitors that interfere with the absorption of proteins, cause gastric distress, and deficiencies in amino acids. They also contain\u00a0phytates (phytic acid)\u00a0which block the intestinal absorption of minerals such as calcium, magnesium, iron, copper and zinc which are necessary for strong bones, teeth and for overall health.<\/p>\n
The sprouting process allows enzymes, lactobacilli and other helpful organisms neutralize phytic acid, remove enzyme inhibitors and break down complex starches.<\/p>\n
The quinoa will cook quickly since it has been sprouted overnight. \u00a0Add a little bit of coconut oil to a pan with rosemary. \u00a0Let the rosemary slowly cook in the oil. \u00a0Once it appears to be lightly browning, add in chopped garlic and let cook for 3 mins in the coconut oil. Add the sprouted quinoa and just enough water to cover the bottom of the pan, the quinoa should not be covered. Heat is still medium. Keep stirring throughout and add in chopped basil, pink Himalayan salt and black pepper. \u00a0Fluff to finish.<\/p>\n
Butternut Squash<\/strong><\/p>\n
Next step in the recipe is to cut the tips off the butternut squash, chop\u00a0in half the long way, then remove seeds. Take the skin off, easiest with a peeler. Chop into small cubes and place into a large pan. \u00a0 Add a small amount of Coconut oil to the pan. \u00a0Next, add in rosemary leaf and cook on medium for 10 mins, stirring every couple of minutes. \u00a0Once the squash is close to being done, or soft, \u00a0toss in chopped garlic. \u00a0The garlic will cook in 5 mins or less at medium heat, which will allow the flavor to be released into the squash without overcooking it.<\/p>\n
Acorn Squash<\/strong><\/p>\n
While the butternut squash is cooking, preheat the oven to 350.\u00a0 Chop the tips off the acorn squash, just enough so that it sits flat on a baking tray. \u00a0Halve the acorn squash and clean out the seeds.\u00a0 Add a small amount of coconut oil to each half. \u00a0 Put the Squash in the oven for approx. 20 \u2013 30 mins. \u00a0If you like, finish them off in the broiler to brown the tops.<\/p>\n
Wilted Kale<\/strong><\/p>\n
Add chopped purple kale to another pan and put on light heat to wilt. Lightly salt and pepper.<\/p>\n
Plating<\/strong><\/p>\n
Butternut Squash<\/strong><\/p>\n
To plate the butternut squash dish, you can achieve a simple and beautiful layering effect by using a small bowl. \u00a0Start with the butternut squash on the bottom. \u00a0Next put the kale, followed by the quinoa. \u00a0Press the quinoa down so that all the ingredients are pressed tightly into the bowl. \u00a0Cover the bowl with a plate and flip upside down, give it a few taps on the bottom of the bowl to release and remove. \u00a0Garnish with avocado and sprouts. \u00a0Finish off with light salt, pepper and extra virgin olive oil.<\/p>\n
Acorn Squash<\/strong><\/p>\n
Once the acorn squash is done, remove from oven and fill with the cooked quinoa. \u00a0Top with sliced avocado and add light salt and pepper. \u00a0Finish with a light drizzle of Extra Virgin Olive Oil.<\/p>\n
Vallaha, there you have it, all squashed up. \u00a0Buen Provecho.<\/p>\n
Health Benefits<\/strong><\/p>\n
Butternut Squash<\/strong><\/p>\n
When shopping for butternut squash (technically a fruit), look for a matte color on the skin. \u00a0A squash with a shiny skin indicates that it was picked to early. \u00a0No need to refrigerate the squash, just place in a well-ventilated area and it will keep for up to 3 months. \u00a0Up to a week if cut up and covered in the fridge<\/p>\n
The most notable befits of butternut squash are in it\u2019s color.\u00a0The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body converts to vitamin A) and one cup of butternut squash contains 50% of the recommended daily dose of antioxidant rich vitamin C.<\/p>\n
And in case you aren\u2019t already sold,\u00a0butternut squash has been shown to be a very powerful anti-inflammatory, making this fruit great for athletes as well as people suffering from disorders like\u00a0rheumatoid arthritis and asthma.<\/p>\n
Acorn Squash<\/strong><\/p>\n
Acorn squash contains vitamin A, niacin, folate, thiamine and vitamin B-6, but it is an especially good source of vitamin C. One half cup of cooked acorn squash provides about 20 percent of the recommended daily intake of vitamin C. Adequate vitamin C promotes the health of the immune and skeletal systems and may help prevent hypertension, heart disease, cancer and osteoarthritis. The vitamin C content of foods is degraded by exposure to air, light, heat and water. To maximize the amount of vitamin C you receive from acorn squash, use the fruit three to four days after purchase and cut immediately before cooking. Steam or bake the squash instead of boiling it to keep vitamin C from being lost in the cooking water.<\/p>\n
Each half-cup serving of acorn squash contains 13 percent of the recommended daily intake of potassium and 11 percent of that for magnesium. As both a mineral and an electrolyte, potassium plays a vital role in muscle contraction and in maintaining the body\u2019s water balance. Magnesium regulates potassium levels, strengthens bones and teeth, and aids in proper energy metabolism. Regularly eating potassium- and magnesium-rich foods like acorn squash, can lessen your chance of stroke, osteoporosis, depression and diabetes. Acorn squash also contains small amounts of iron, calcium, zinc and phosphorus.<\/p>\n
By Adam Kenworthy<\/p>\n
Adam\u2019s passion and appreciation for cooking arose from his love for extreme sports. Having participated in many tests of physical and mental endurance he quickly realized the impact a healthy and well balanced diet played on his overall performance. Adam began to study various aspects of plant based diets, holistic remedies, and culinary techniques from around the world. Through the use of organic, farm-to-table ingredients, Adam hopes to inspire many to reconsider their current eating habits and direct them toward a more sustainable lifestyle. \u00a0He believes that conscious eating is the key to living a more healthy and vibrant co-existence with Mother Nature.<\/p>\n
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