Your GPS to Health: Greens, Dried Plums and Squash

by Lisa Silberg, Personal Chef and Co-Director of Camp Delicious!

The holidays are here and for many of us that means finding the willpower to avoid all those delicious temptations – like when a co-worker brings in a plate of home-made cookies, or when your Aunt Rita bakes her scrumptious pecan pie for the family gathering. Let’s face it, this season is all about family and food! So how do you enjoy without overindulging? The key is eating healthy before, during and after holiday festivities and portion control.

And to help you stay on track, Lisa Silberg, Camp Delicious! Co-director and chef, offers her mouthwatering and healthy Greens, Dried Plums and Squash recipe. Enjoy!!

Ingredients:

• 2 cups butternut squash cut into 1-inch cubes
• 4 cups mixed greens: kale, Swiss chard, spinach, collards, chopped and stems removed
• 3 TBSP olive oil
• Freshly grated turmeric - 1 teaspoon or ground turmeric- ½ teaspoon
• 1/3 cup leeks, chopped
• 1 teaspoon red pepper flakes
• 1/3 cup coarsely chopped dried plums
• Juice of ½ orange
• Sea salt to taste

Heat 2 TBSP olive oil in a pan and add ½ teaspoon fresh or ¼ teaspoon ground turmeric, half of the leeks , ½ teaspoon red pepper flakes and a few dashes of sea salt.  Add the squash and cook for several minutes until tender. Remove from pan and set aside.

Add 1 TBSP olive oil to the pan, the remainder of the leeks, turmeric, red pepper flakes and add the greens and dried plums. Saute for 3-4 minutes and add a few dashes of sea salt. Add the squash, toss together and finish with the juice of ½ orange.

Servings: 4- serving is ½ cup

Per serving: 198 calories

Total Fat: 11 grams

Total Carbohydrate: 26.1 grams

Fiber: 3.95 grams

Sugar: 7.8 grams

Protein: 3.35 grams

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Butternut Squash, Brussel Sprouts and Apple Recipe
Recipe Courtesy Leslie Bonci

• 1 pound butternut squash, cubed with skin on
• 1 pound brussel sprouts, halved
• 1 medium apple, cut into a ½ inch dice
• 2 shallots, thinly sliced
• 3 tablespoons olive oil, divided
• 1 ½  cup onion, diced
• 1 ½  cup celery, diced

10 slices bread of choice: crusty sourdough, dry cornbread, whole grain, or gluten free.Prior to preparing the recipe, leave bread out for a day to become slightly dry, and then cut into cubes.

• 1 ½  cups vegetable broth (plus extra as needed)
• 2 teaspoons fresh rosemary, chopped
• 1 teaspoon fresh thyme
• 1 teaspoon chopped fresh sage
• ⅓  cup dried cranberries
• ⅓ cup pecans or walnuts
• Sea salt/pepper to taste

Serves 5-6

Heat the oven to 400 degrees.

Toss the squash, brussel sprouts, apples, and shallots in 2 tbsp. oil and season well with salt/pepper. Roast till vegetables are very tender (I actually like my sprouts a bit singed) and remove from oven. Reduce oven heat to 350. Heat other 1 tbsp. oil in a large pot. Sautee the onion and celery till translucent (about 5-8 min). Add the bread cubes and allow them to get golden brown with the veggies in the oil. Add a dash of salt and pepper. Add the roasted vegetables, vegetable broth, cranberries, pecans, and seasonings. Stir the mix till the broth has almost entirely absorbed in the toasted bread. Transfer to a baking sheet and bake at 350 for about 20 minutes. Serve hot.

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Lisa Silberg is a dedicated health coach and talented personal chef offering specialized food services in the Greater Pittsburgh area. She is passionate about cooking and sharing her knowledge to help others develop lifelong, healthy habits. Lisa recently launched her own consultation and catering business, Intellectual Nutrition.

Lisa holds a Health Coaching Certification from the Institute for Integrative Nutrition and a culinary degree from the Art Institute of Pittsburgh where she received the President’s Award for excellence. She is also a member of the American Association of Drugless Practitioners. Her consultation services and classes can be arranged by contacting her through www.IntellectualNutrition.net or via her email at Intellectualnutrition@comcast.net.