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Support Heart Health With Squash

Nutrition

Saturday, October 26, 2013 at 12:00:00 am Comments (0)

Support Heart Health With Squash

According to the Mayo Clinic, eating squash as part of a balanced diet and exercise routine may help promote heart health. Here are a couple of yummy recipes for incorporating squash into snacks and meals throughout your day:

Spaghetti Squash With Roasted Veggies
Note: If you haven’t heard of spaghetti squash, it’s time to try this fun alternative to pasta. Spaghetti squash is a specific variety of the fruit with stringy pulp that resembles noodles, and can be used as a replacement in many pasta dishes.

Ingredients
1 spaghetti squash, cut lengthwise
1 package (about 14 oz) mushrooms, sliced
2 medium peppers, 1 red, 1 green, diced
1 large onion, sliced thinly
4 C fresh spinach leaves, chopped
2 cloves garlic, minced
2 tbsp olive oil
1/2 C feta cheese, crumbled

Instructions
To prepare the spaghetti squash, cut it in half lengthwise and remove the seeds. Place the halves cut-side facing down in a baking pan filled with about half an inch of water, and then set the pan in an oven preheated to 350 °F. While the squash is baking, heat the olive oil in a saucepan over medium heat. Add the sliced onions and cook, stirring frequently until translucent, then add the diced peppers. Cover the pan and let it cook for about 10 minutes, stirring occasionally. Uncover the pan and add the minced garlic, then follow with the mushrooms. Cover again and let cook for about 5 minutes, stirring frequently, then add the spinach leaves and cook entire mixture until spinach is wilted. After about 30 minutes, remove the squash from the oven; it should be tender, but not too soft. Remove the vegetables from the heat and scoop out the cooked squash’s stringy pulp, then combine the squash and vegetables, tossing with a light garnish of olive oil and salt and pepper to taste. Serve the dish warm, sprinkled with the crumbled feta cheese.

Squash Chips
Ingredients
3 yellow squash
garlic salt
cooking spray

Instructions
Preheat an oven to 225° F. Wash and thinly slice the yellow squash, then place the slices between two clean towels or pieces of paper towel to remove excess moisture. Place the slices onto a baking sheet lined with baking paper or foil, and mist them lightly with cooking spray. Lightly salt the slices, then flip them over and repeat with the spray and garlic salt on the other side. Bake the chips for about 2 hours, pausing to turn them over after an hour. This tasty snack is best eaten fresh out of the oven, after letting them cool for a few minutes.

Happy eating!

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