Food Friday: Spaghetti squash and marinara sauce

Happy Halloween! Any tiny monsters coming to your door tonight? 

Halloween also means it is squash season and if you are looking for new ways to get the nutritious fall vegetable in your diet look no further! There are an abundance of squash varieties and many ways to cook them. Roasted, mashed, diced, in soups, stews etc. I am partial to acorn, spaghetti and the hard to find delicata squash. 

Here's a little something about spaghetti squash. This vegetable is a great source of the antioxidants, vitamin A and C, and also B vitamins. It is easy to make, and acts just like spaghetti if cooked properly, hence the name! This squash has been daunting to me in the past and after one failed attempt (in the wrong season), I wrote it off until now. If you lean toward pastas for dinner, this is a great alternative and a good way to add more veggies to your diet and eat less carbs. The key is to make it when it is in season. This will ensure it cooks well and tastes great. 

As for sauce, I tend to make everything homemade lately, since it almost always turns out better, especially spaghetti sauce. Marinara sauce is quick and easy to make and can be used in many dishes, even on top of chicken or eggs. I still need a recipe to ensure a delicious dish so this one is from Buddy Valastro (a little TLC for you!) and Rachael Ray. Note: Skip this dish if you suffer from inflammatory arthritis, such as rheumatoid arthritis. Tomatoes are part of the nightshade family, vegetables that can worsen the joint inflammation. 

Top it off with homemade meatballs or veggie balls to create a festive dish for this Hallows-Eve!

Spaghetti Squash and Homemade Marinara Sauce

www.steamykitchen.com

Ingredients:

1 medium sized spaghetti squash

2 tbsp extra virgin olive oil

1 14 1/2 oz can diced tomatoes

1 28 oz can crushed tomatoes

1 large garlic clove

1/2 tsp sea salt

1 sprig fresh basil plus 1/4 cup loosely packed fresh basil, torn into small pieces

Directions:

• Pre-heat oven to 400 degrees. Halve the squash and place cut side down on a baking sheet. Roast for 1 hour, or until tender. You don't want to cook it too long that it is on the mushy side.

• While the squash is roasting, heat a large, heavy pot over medium-high heat. Add the oil and heat until shimmering, almost smoking.

• Add the garlic and cook, stirring, until golden and fragrant, about 30 seconds. 

• Stir in the tomatoes, salt and basil sprig.

• Keep cooking and stirring until the sauce comes to a boil then lower the heat and simmer, stirring occasionally, until the sauce is thickened and richly flavoured, around 15-20 minutes.

• Adjust the seasoning with more salt, if necessary, and stir in the basil leaves.

• Once cooked, remove the squash from the oven, turn cut side up and shred the squash into spaghetti-like strands with a fork; season with salt and pepper.

• Top with marinara sauce and voila! An easy weekday meal!

In health and happiness,

Dr. Karen

Food Friday: Summer Turkey Burger

Although it has been a little colder this past week, however not as cold as what my family has had in Ontario, summer is not over yet! The BBQ is still calling our name and what better way to enjoy the patio than with these healthy and light Mediterranean Turkey Burgers. They are so easy to make and delicious. The recipe is from Fraiche Nutrition. 

A few health benefits of these burgers:

• Turkey - A good protein alternative to red meat. We tend to eat more red meat in the summer due to BBQ season. According to whfoods.com, turkey has recently been shown to help keep post-meal insulin levels within a healthy range. It is also a source of B vitamins. Try to buy organic when possible.
• Parsley - Not just a garnish! It is a good source of antioxidants and vitamin C. It is also good for our poor livers. 
• Garlic - This pungent spice is a great immune booster and good for the heart. Think allicin (the active component in garlic) = immune.  

Ingredients:

• 1 lb. of ground turkey

• The zest of one lemon

• 1 clove crushed garlic

• 1 tsp. dijon mustard

• 1/2 cup chopped parsley

• 2 tbsp. olive oil

• salt and pepper to taste

• tzatziki and parsley to garnish (I made my own tzatziki with plain yogurt, garlic, grated cucumber, lemon zest, and salt and pepper...yum!)

Recipe:

• Mix all of the ingredients, except the tzatziki and parsley for garnish, together in a bowl (don't over mix). Form into patties and place covered in refrigerator for a few minutes. 
• Place the burger on a preheated BBQ and cook until done, about 3-4 minutes per side.
• Garnish with a dollop of tzatziki and some fresh chopped parsley and serve with a tomato slice and either a lettuce burger or bun. Serve with your favourite salad. 

I hope you enjoy these as much as I did!

In health and happiness,

Dr. Karen

(Photo credit: www.jillianharris.com/blog - Yes...from the bachelorette)

Food Friday: Scrumptious veggie burgers

If you follow me on Facebook, Twitter, Instagram and so on (wait...I think that's it for me!) you may have picked up on my new favourite thing...the OhSheGlows cookbook. This talented women is from my hometown of Oakville, ON, and was first introduced to me by my mom's personal trainer. It's great how people can be in different provinces, or even different countries, and connect through a certain passion (healthy delicious food in this case).

Although I always recommend The Whole Life Nutrition Cookbook to friends, family and patients, this new cookbook is definitely going to be a go to as well. I am not a vegan, and probably never will be, but I've come to the conclusion that meat is not my forte to cook, which is one reason why this vegan cookbook (yes vegan!) is perfect for me. These recipes are easy to prepare and oh so delicious. There are a few new ingredients that you may have to start stocking in your pantry but not many. 

So far in a week, I have made curry lentil cauliflower soup, cocoa zucchini muffins, buckwheat porridge and these delicious veggie burgers. I wasn't slaving away in the kitchen either! Burgers are a favourite of mine when going out to eat (and no, not the fast food kind), however it is always nice to change it up once and awhile. Put off by veggie burgers? I had a taste tester and he was pleasantly surprised!

Photo from OhSheGlows.com

So whats in them?

Ingredients:

• 1 tbsp ground flaxseed
• 1 medium can black beans, drained and rinsed (a source of iron)
• 1 cup grated carrots or sweet potato (I used sweet potato)
• 1/3 cup finely chopped fresh parsley or cilantro leaves (great for the liver remember!)
• 2 large cloves garlic, minced
• 1/2 cup finely chopped red or yellow onions
• 1/2 cup sunflower seeds, toasted if preferred 
• 3/4 gluten-free rolled oats, processed into a flour (Any blender/grinder/food processor will work)
• 1/2 cup spelt bread crumbs or sprouted-grain brain crumbs, optional (I used rice bread crumbs)
• 1/2 tbsp extra-virgin olive oil
• 1-2 tbsp tamari or coconut aminos (Something I'm still not familiar with!), to taste 
• 1 tsp chili powder
• 1 tsp dried oregano
• 1 tsp ground cumin
• 3/4-1 tsp fine-grain sea salt
• Freshly ground black pepper

Instructions:  

• Preheat oven to 350F. Line a baking sheet with parchment paper.
• Mix flaxseed with 3 tbsp of warm water and let sit.
• In a large bowl, mash the black beans into a paste, leaving a few beans intact for texture. Stir in the rest of the ingredients and the flaxseed mixture. Adjust the seasonings to taste, if desired. Mix well until combined.
• With slightly wet hands, shape the dough into 8 patties. Pack the dough tightly to help it hold together during cooking and place the patties on the prepared baking sheet.
• Bake the patties for 15 minutes, gently flip them, and bake for 15-20 minutes more, until the patties are firm and golden. 
• Serve in a bun, in leafy green lettuce or crumbled over a salad with avocado, mustard, tomato or any topping you prefer. 

Enjoy and tell me what you think! 

Happy Friday!

In health and happiness,

Dr. Karen