ALL MATERIAL FOR Zen Food Plan is SUBJECT TO copyright with

THE ZEN BRAND LLC

CHERRY SMOOTHIES
Coming SPRING 2020
Instagram-cutout.png
facebook-cutout.png

Austin, TX, & South  Florida | zenfoodplan@gmail.com

IMG_5709.jpg

All Designs by Michelle Lynn

FOOD FORECAST: IT’S RAINING ACORN SQUASH!

September 20, 2015

It’s no longer shining with peaches and an overcast of watermelons, but the food forecast this fall is raining with acorn squash!  Get ready to embrace puddles of potassium and raindrops of antioxidants with this nutrient rich fruit! Toss your umbrellas, and whip out your aprons, baskets, and chef’s knives to make the most of this splashing fruit and for so many health reasons:

 

  • Rich in Potassium which helps regulate blood pressure

  • Has high levels of vitamin A which protects eye health

  • Anti- Inflammatory fruit

  • Great source of fiber, which aids in digestion.  Acorn squash provides 5 grams of dietary fiber in every 1/2-cup serving.

  • Full of antioxidants to keep you looking young and to ward of chronic illness

  • Anti-inflammatory- Good to treat Asthma, Arthritis, and other diseases

  • Great for maintaining skin health

  • Promotes strong bones

  • Great food for weight loss in that it has zero fat, zero cholesterol, and one cup of cube acorn squash is 56 calories

  • Anti- Viral

  • Blood sugar regulation for diabetes

  • Fantastic source of vitamin c which is important in immunity

  • Prevents the onset of cataracts

  • Good source of magnesium

 

 

 

FIBBERIFIC LEAN AND MEAN RECIPE

 

 

ACORN STUFFED WITH QUINOA, BLACK BEAN, CORN, AND AVOCADO MIX

 

 

3-4 small acorn squash, sliced in half

OLIVE OIL

1 medium onion (Cut and dice)

2-3 cloves of garlic, minced

1 teaspoon cumin

2  teaspoons coriander

2  4-oz. can of green chilies ( Cut up in small cubes)

1.5 cups cooked  gluten free quinoa ( Cook the Quinoa the night before)

1 can black beans ( drain and rinse)

¼ cup chopped scallions

¼ cup feta cheese OR ALMOND CHEESE,

¼ cup of corn

2 avocados, diced

2 limes squeezed, 1 lime for garnish

Sea salt

Arugula

 

Instructions

Preheat oven to 400 degrees F.

Cut acorn squash in half and scoop out the insides. Drizzle with olive oil and sprinkle with salt and pepper.  Oil the baking tray so the acorn squash doesn’t stick to it. Bake the  cut side up of the squashes for about  45-50 minutes or until your squash is tender in the middle and browned around the edges.  

 

Add olive oil in a large skillet over medium heat. Add the onion and a few pinches of salt and pepper. Cook the onion until soft and brown, and then add the garlic, cumin,  1 teaspoon of coriander and save the other teaspoon of coriander for once everything is added. Add the green chilies and stir again, then add the quinoa, black beans, scallions, feta or vegan cheese, squeeze two limes and then add another teaspoon or coriander and more  salt and pepper, to taste.

 

Remove skillet from the heat, then stir in the diced avocado. Taste and adjust seasonings.

 

Notes

 Make the gluten free quinoa a day before and store it in the fridge. Wait to add the avocado until ready to stuff & serve. Add some greens like arugula or baby spinach on the bottom of the plate with sliced lime. To make vegan don’t use feta, but use almond cheese.

 

 YIELDS 5-6 SERVINGS 

 

ALWAYS FOCUS ON COUNTING MACROS WITH HEALTHY PORTIONS

 

FAT: AVOCADO, OLIVE OIL, FETA

CARB: SQUASH, AND THE BLACK BEANS, QUINOA

FIBER: SQUASH AND BLACK BEANS

PROTEIN: BLACK BEANS AND QUINOA

 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

 

Please reload

Please reload

Tag Cloud