Happy New Year! Time To Eat Healthy

More and more people are choosing to eat plant-based foods to sustain good health and perhaps even prevent future ailments.

Now that we have invested in a zoodle tool, (zoodles can be found in the vegetable section of some supermarkets) here’s a recipe for spiral cut butternut squash that’s very tasty and also considered a nutritional superstar, one that helps to fend off cancer and other chronic diseases. The superstars minimize the effects of aging like returning the shine to your hair and glowing skin!

Broccoli and caramelized onions in a quinoa crust will most likely become your go-to healthy one-dish meal for brunch or supper. If you lean toward a Keto centered diet, try heavy cream in the filling. It’s delicious!

Add an orange and avocado salad with microgreens to complete the menu with either main dish. Let’s “beef up” on vegetables this year. Bon Appetit!

Butternut Squash Noodles with Chard and Mushrooms

(Serves 4)

8 cups spiralized butternut squash (about 1 1/2 pounds)

3 tablespoons olive oil

2 tablespoons chopped roasted hazelnuts

Zest of one to two lemons

2 tablespoons fresh lemon juice or more to taste

2 to 3 ounces Parmesan cheese, finely shredded (About 3/4 cup)

2 teaspoons fresh thyme leaves

1 pound fresh cremini mushrooms, sliced

1 bunch (6 ounces) fresh Swiss chard, chopped

3 large cloves garlic, minced

1 tablespoon unsalted butter or coconut oil

Sea salt and freshly ground black pepper to taste

To prepare:

Preheat the oven to 400 degrees F and line a baking sheet with parchment paper. In a bowl toss butternut squash zoodles with only enough oil to coat and spread them in an even layer on the baking sheet. Roast until nearly tender, about 8 minutes. Set aside.

Meanwhile, in a small bowl add hazelnuts, lemon zest and half the cheese and half of thyme. Set aside.

In a large Dutch oven over medium-high heat, coat the bottom with oil. Add mushrooms, and cook undisturbed until they begin to brown, about 5 minutes, then continue cooking, stirring often until they are tender and golden brown, about 8 minutes longer. Add chard, garlic, and remaining thyme, cook, stirring constantly until the chard wilts, 2 to 3 minutes. Add salt and pepper. Add roasted squash, stir well and cook until all the vegetables are tender. Taste, add lemon juice, butter, and remaining Parmesan. Taste again and adjust the seasonings. Divide the mixture among four pasta bowls, sprinkle with hazelnut mixture and serve at once.

Broccoli & Caramelized Onion Quiche with Quinoa Crust

(Serves 6)

1/2 cup uncooked quinoa, rinsed, according to directions on the package

3/4 cup vegetable stock or water

5 large organic eggs

About 1/2 cup Parmesan cheese, freshly grated

2 tablespoons olive oil or coconut oil

2 cups small broccoli florets

2 large yellow onions, thinly sliced (about 4 generous cups)

2/3 cup milk, half and half, or heavy cream

Red pepper flakes to taste

2 tablespoons chopped fresh herbs, parsley, thyme, and mint or mixture of all according to taste

About 1/4 teaspoon freshly grated nutmeg

Sea salt and freshly ground black pepper to taste

1 to 2 ounces chèvre, crumbled

To prepare:

Preheat the oven to 350 degrees F. Lightly oil the inside of a 9-inch pie plate and set aside.

In a saucepan over high heat, add water or vegetable stock and bring to a boil, add quinoa. Reduce the heat to medium-low, cover, and cook until the liquid is absorbed and the quinoa is tender about 15 to 20 minutes. The cooking time depends on the variety of the quinoa. Remove from the heat and let stand covered for 15 minutes. Fluff with a fork and cool at least 10 minutes.

In a small bowl, whisk one egg with half the Parmesan cheese and using a fork, stir the mixture into the quinoa until blended. Transfer the mixture to a nine-inch pie plate. With damp fingers, press the quinoa evenly in the bottom and up the sides of the plate. Bake in preheated oven until light golden brown, 18 to 20 minutes. Set aside.

Meanwhile, in a non-stick skillet over moderate heat, coat the bottom with oil. Add broccoli, add salt and red pepper flakes, and cook stirring occasionally until crisp tender, about 6 to 8 minutes. Set aside. Add oil and onions to the skillet and cook stirring often until they begin to brown. Add herbs and black pepper, reduce the heat and cook stirring often, until tender and caramelized, about 20 to 30 minutes. Taste and adjust the seasonings. Spoon the onions into the quinoa crust and scatter broccoli on top.

In a bowl, whisk 4 eggs until smooth and frothy, stir in milk, nutmeg, and remaining Parmesan cheese and pour it over the onions and broccoli. Set the pie plate on a cookie sheet to catch any overflow. Sprinkle chèvre on top and bake until the custard is set a knife inserted into the center of the custard comes out clean and the top is light golden brown, about 25 to 30 minutes. Let rest for ten minutes before cutting into serving-sized pieces.

Orange and Avocado Salad with Microgreens

(Serves 4)

Scale up in direct proportions accommodate more servings

3 to 4 large seedless oranges, peeled and sliced

3 ripe Haas avocados, peeled and cut into slices

1 medium red onion, halved and cut into thin slices

Extra virgin olive oil, for drizzling

Freshly squeezed lemon juice, to taste

Flaky sea salt and freshly ground black pepper to taste

About 2 cups assorted microgreens

To prepare:

With a serrated edge knife, remove skin and pith from the oranges, and then cut into thin slices, reserving the juices, and set aside. Peel and cut avocado into slices, roll in orange juice and/or lemon juice to prevent discoloration.

Arrange orange, avocado, and red onion slices on a platter or individual salad plates, drizzle with olive oil, orange juice and lemon juice. Just before serving top with microgreens and drizzle with oil, sprinkle with salt and pepper to taste and serve at once.