I always consider this time of year to be kind of a good news/bad news season. Bad in that summer is coming to an end and I’m not even remotely ready to go back to 9 months of gray skies and rain. But good because it’s also the time where squash and pumpkins are coming into season, and these may be one of my favorite foods!
Winter squash is very nutritious. Here is a site that goes into great depth on the nutritional value of winter squash, plus you can even find a few additional recipies there.
This week, we’ll look at two winter squash recipes from the archives.
Delicata Squash Salad
Time: 40 minutes
• 1 Delicata squash, halved, seeded, and diced
• 2 Tbsp olive oil
• sea salt
• black pepper
• 2 tsp fresh squeezed lemon juice
• 1 tsp lemon peel (dried)
• 2 tsp balsamic vinegar
• 2 Tbsp olive oil
• fresh ground black pepper
• 4 cups mixed greens
• 4 Tbsp currants
• 4 Tbsp pine nuts
Preheat the oven to 375 degrees. Cut the squash lengthwise in half, then scoop out the seeds and pulp. Chop into small cubes, then place on a baking sheet. Drizzle with 2 Tbsp olive oil, then season with the salt and pepper. Toss well to coat, then place the pan in the oven on the middle rack. Roast for 20 minutes; toss well again. Continue to roast for 10 to 15 minutes more, until the squash begins to brown lightly. Remove and allow to cool.
Meanwhile, prepare the salad. In a small bowl,whisk together the dressing ingredients. Place the greens in a large bowl, coat with the dressing and toss well.
Divide the greens between two plates, top with the squash. Add 2 Tbsp of currants and 2 Tbsp pine nuts to each salad, then serve.
Zone info: 2 servings at 33g carb, 33g fat. Note: adjust the quantity of oil used to meet your needs
If you are taking in carbs post workout, here is a simple way to do it without having to cook or make a shake.
Avoid cans usually labeled as “Pumpkin Pie Mix”, as these have lots of added sugar or corn syrup. The ingredients should simply be “Pumpkin”.
Time: 2 minutes
• can of pumpkin, butternut squash, or sweet potato puree
• Leftover lean meat such as chicken breast, or in a pinch – canned chicken
• cinnamon to taste
Dice the meat if needed, mix in a bowl with the desired quantity of pumpkin. Mix in the cinnamon or other spices. Eat and recover.
Notes: You’ll need to check your can to determine the carb content. Depending on the quantity of carbohydrate desired, you can choose between pumpkin (about 25g net carbs/can), butternut squash (about 40g net carbs/can), or sweet potato (about 105g net carbs/can). Cooked chicken = about 7g carbs per ounce. Build your meal as needed.
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