Energizing with Greg
Happy November!
Hope everyone is keeping active and not too full on
Halloween candy greatness. I for one can say the amount of candy I ate can be
measured in pounds. I definitely had to step up my exercising a notch this
week. Instead of focusing on
quick portable foods, I am going recommend something that is a favorite food of
mine that is neither quick or portable but highly nutritious and great
post-exercise re-fueler…the winter squash!
I was reading the USA triathlon (USAT) blogs and I was drawn
to a post on winter squash. According to the USAT article, Boost
Your Immunity with Nutrient-Rich Winter Squash, winter squash has these health
benefits:
·
Hunger
control: 6 grams of fiber and a 90-percent water content which means you
get the “full feeling” by eating less and not be tempted to snack on candy.
·
Muscle
repair and rebuild: 900 milligrams of potassium (twice the amount found in
bananas), 22% of daily value of manganese and small doses of B vitamins and
omega-3 fatty acids. All nutrients necessary for recovery post-work out.
·
Immune
boosting abilities: With flu season in full force we need all the immune
boosters that we can get. Winter squash has 145% of daily value per cup of
beta-carotene which converts to Vitamin A and 30% of daily value of Vitamin C all
which are vitamins that are potent antioxidants.
Of course, after reading this article, I ran straight to Eastern
Market and bought some delicious winter squash from the outside market venders.
For the quality and taste, there is no better place to buy squash. As you can see from the
pictures, squash comes in all shapes and sizes. I will admit some kinds of squash
have an endearing ugly quality about them. I have two plans for my recently
acquired squash. First, I am going to make spaghetti squash
since it is all the rage this year. Second, I am going to make Turkey and
Butternut Squash Soup using the recipe from the USAT article. All the veggies
and turkey can be found at Eastern Market!
Hope the squash serves you well and till next time, keep
Energizing with Eastern Market
Turkey
and Butternut Squash Soup
Cooking
Time: 45 minutes
Serves: 4
Serves: 4
2 teaspoons canola oil
3 leeks, rinsed, chopped and trimmed
2 small red bell peppers, minced
3 cloves garlic, minced
4 cups reduced sodium vegetable broth
1 medium butternut squash, peeled, seeded and cut into one-inch cubes
1 1/2 teaspoons cumin
2 teaspoons dried rosemary
1 pound of turkey breast cutlets, cut into small bit sized strips
Juice from one lime
1/2 teaspoon crushed red pepper
3 leeks, rinsed, chopped and trimmed
2 small red bell peppers, minced
3 cloves garlic, minced
4 cups reduced sodium vegetable broth
1 medium butternut squash, peeled, seeded and cut into one-inch cubes
1 1/2 teaspoons cumin
2 teaspoons dried rosemary
1 pound of turkey breast cutlets, cut into small bit sized strips
Juice from one lime
1/2 teaspoon crushed red pepper
Cut
squash in half, discard seeds, peel and cut into cubes. Heat oil in a large
soup pot. Add leeks and bell peppers, and cook for about 3 to 4 minutes,
stirring often until the vegetables soften. Add garlic and cook for another
minute. Stir in the broth, rosemary, cumin and squash; cover and bring to a
boil. Reduce heat and cook until vegetables are tender. Add turkey and return
to a simmer until the turkey is cooked, about 5 minutes. Add lime juice and
crushed red pepper.
Calories: 235, Total Fat: 4.5g, Saturated Fat:
0.8g, Trans Fat: 0g, Cholesterol: 51mg, Sodium: 159mg, Total Carbohydrate 20g,
Dietary Fiber: 3.4g, Sugars: 6.9g , Protein: 29g, Iron: 2.7, Omega-3 Fats:
0.4mg
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