Category: Nutritional Wellness

Thank you for sending in your squash recipes as part of the Fall Food Challenge!  Keep ’em coming and send in your recipes using root veggies for next week!  Here are two of the squash recipes you can try out:

Apple Squash Bake
from Barb Tomashek-Ditter

Roasted Winter Squash Seeds:

• 1 cup winter squash seeds
• 1 Tbsp olive oil
• 1/2 tsp Lawry’s season salt

1. Add all ingredients EXCEPT coconut milk to slow cooker and combine.
2. Cook for 6-8 hours on low or 3-4 hours on high or until the squash is tender and mashes with a fork.
3. Remove and discard sage.
4. Stir in coconut milk.
5. Transfer soup in 2 batches to a blender and puree until smooth (being careful not to fill the blender too full with the hot liquid).
6. Serve warm with roasted seeds on top.

1. Preheat oven to 275 degrees.
2. Line baking sheet with parchment paper.
3. After removing the seeds from the squash, rinse with water, and remove any strings or bits of squash. Pat dry, and place in bowl.
4. Stir the olive oil, and salt into the seeds until evenly coated.
5. Spread out in an even layer on the prepared baking sheet.
6. Bake for 15 minutes.
7. Remove from oven and cool on the baking sheet before serving.

Get a prize by participating in the UWGB Wellness Committee Fall Food Challenge!  

For the next five weeks, the Wellness committee challenges you to try some seasonal favorites. Here’s how to participate: Each week a seasonal ingredient will be featured, with Week 5 being a little different. Try a new recipe or make your own with the week’s highlighted ingredient. Submit the recipe and a picture of the finished product and get a prize!

Week 1 (Oct. 25-31): Winter Squash. Whether it be acorn, butternut, hubbard, delicata, or one of the many other winter squash varieties, winter squash brings fall flavors to the table. Unlike summer squash such as zucchini, winter squash are hard when ripe, store well through the colder months, and helped bring fresh vegetables to the table long before refrigeration was common. Good for stuffing, roasting (try removing the seeds, washing, and roasting those), stir-frying, or blending into creamy autumn soups, the category of winter squash can’t be beat for comfort with a hint of sweetness.

Week 2 (Nov. 1-7): Root vegetables. As the ground begins to freeze and harden, many gardeners and farmers prepare to dig up root vegetables, which often reach their flavor peak when frost first appears. Parsnips, kohlrabi, carrots, turnips, beets, and even a second or third planting of radishes are plentiful this time of year, meaning they are also less expensive than imported vegetables that come from other climates.

Week 3 (Nov. 8-14): Cole crops. Cole crops consist of vegetables such as Brussels sprout, cabbage, cauliflower, collards, kale, kohlrabi, mustard, broccoli, and turnips. “Cole” refers to anything from the Brassicaceae family, and as you can see there is crossover with other categories. These descendants of wild cabbage come in a variety of forms, and we eat parts that grow above and below ground depending on the plant. Do not get too worried about whether your recipe features a root vegetable or something that is also considered a Cole crop. Just eat your veggies, please!

Week 4 (Nov. 15-21): The Trusty Spud. Whether it be sweet potatoes or a standard cultivar, this starchy tuber is a mainstay of many midwestern dinner plates and a trusted friend in the root cellar. Indigenous to the Americas, the potato is one of the world’s main food crops, up there with corn, wheat, and rice. The orange-fleshed sweet potato is from a different plant family than the standard masher or baker, and while often called a yam, it is not truly from that family of plants either. Both are filling and can be prepared in a multitude of ways and in almost all cultures.

Week 5 (Nov. 22-28): Thanksgiving Dish Makeover! Want to cut back a few calories or fat grams from one dish so you can splurge on another without feeling guilty? We are asking you to makeover a dish to cut back on some calories, plump up the fiber, or in some way give it a health makeover. Submit your original recipe, the makeover, and a picture, along with any comments from family or friends who didn’t notice the difference or who appreciate your efforts.

For every entry, your name will be put in a weekly drawing. All entries will also be placed into a final drawing for kitchen and cooking gear! Please submit your recipes by Friday, December 4th. Submit entries at: https://uwgreenbay.ca1.qualtrics.com/jfe/form/SV_4NGL18xYPD6tyct

Lastly, all recipes will be made available through a digital cookbook so you can try lots of new recipes this fall and winter!

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Please view this flyer for information about organic produce delivery to your home through Garden to Doorstep Organics.

INGREDIENTS FOR MEAT MIXTURE

• Nonstick cooking spray
• 4 oz boneless, skinless chicken breast
• 8 oz extra lean ground beef (5 percent fat)
• 1 green pepper, seeded and chopped
• ¼ tsp ground black pepper
• ½ C raisins
• 2 tsp olives, chopped

FOR CORN TOPPING:

• ½ Tbsp canola oil
• ⅛ tsp paprika
• 1 medium onion, finely chopped
• 16 oz frozen yellow corn, thawed
• ½ C fat-free milk
• ¾ tsp ground cumin
• ¼ tsp ground black pepper
• 1 tsp dried basil

DIRECTIONS

1. Preheat oven to 400 °F.
2. Spray a skillet with cooking spray and warm over medium heat. Cook the chicken breast for 4 minutes on each side. Remove from skillet and shred the chicken with a fork. Set aside.
3. Put beef in the same skillet; cook, stirring constantly, until no longer pink.
4. Stir in the green pepper, black pepper, raisins, and olives.
5. Spoon the mixture into an 8” × 8” baking dish. (If you prefer, divide the mixture into four servings and bake in four small ovenproof bowls.) Arrange the chicken on top of the mixture in the dish.
6. Combine oil and paprika in the same skillet; warm over medium heat. Add onion and cook, stirring frequently, until soft and translucent, about 5 minutes. While the onion is cooking, combine the thawed corn, milk, cumin, salt, black pepper, and basil in a blender, and puree.
7. Add pureed corn mixture to the cooked onion in the skillet; mix well. Continue cooking for 5 minutes. Spoon the corn mixture over the meat mixture in the baking dish.
8. Bake until bubbly and nicely browned, 35 to 40 minutes.

• PREP TIME 10 Minutes
• YIELDS 4 Servings
• COOK TIME 1 Hour 15 Minutes
• SERVING SIZE 1 Square
• CALORIES 251
• TOTAL FAT 6 G
• SATURATED FAT 2 G
• CHOLESTEROL 48 MG
• SODIUM 69 MG
• TOTAL FIBER 3 G
• PROTEIN 21 G
• CARBOHYDRATES 31 G
• POTASSIUM 592 MG

Recipe from StayWell