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Baked Spinach & Artichoke Dip and Roasted Butternut Squash


With the holidays here, you’re likely going to be spending lots of time in your kitchen. To make entertaining more tasty and enjoyable without sabotaging your effort (or that of your guests) to eat nutritiously, here are two recipes featuring 3 superstar veggies–spinach, artichokes and butternut squash. Enjoy!

Baked Spinach & Artichoke Dip

Yield/Servings: Makes about 10 ¼ cup servings

Ingredients:

2 (14-ounce) cans water-packed artichokes, well drained
4 ounces firm silken tofu
3 large cloves garlic
½ cup grated Parmesan cheese
2/3 cup 0% plain Greek Yogurt
1 package (10 ounces) frozen chopped spinach, thawed, drained and squeezed dry
1/4 teaspoon sea salt

Directions:

1. Preheat oven to 350F degrees.

2. In a high-speed blender puree the artichokes, tofu, and garlic.

3. In a separate medium bowl whisk together the Parmesan cheese, yogurt, spinach, and salt.

4. Combine the two mixtures; then pour into a medium-sized baking dish.

5. Sprinkle the top with more Parmesan.

6. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes.

Nutritional Analysis per serving:

Calories: 65

Fat: 1.9 g

Saturated Fat: 0.9 g

Cholesterol: 4 mg

Sodium: 282 mg

Carbohydrate: 5.2 g

Fiber: 1.4 g

Sugar: 1.7 g

Protein: 5.9 g

Calcium: 120 mg

Source: Rebecca Scritchfield, MA, RD

 

bn puree

 

 

 

 

 

 Roasted Butternut Squash

According to Cheryl Harris, MPH, RD, “Some people avoid butternut squash because it seems daunting. That couldn’t be further from the truth! It’s one of the easiest veggies to prepare.” She considers roasted butternut squash to be a perfect Autumn side dish. “Nutritionally, it’s a nice trade up from mashed potatoes. We just had it with chicken breast and roasted broccoli the other night and it worked nicely,” says Harris. She also says it makes a great base for butternut squash soup.

Yield/Servings: 6 ½ cup servings

Ingredients:

1 whole butternut squash, 1.5-2 lbs

2 Tablespoons maple syrup

¼ teaspoon pumpkin pie spice

Directions:

1. Put the squash on a lined sheet and puncture 5-6 times.

2. Roast at 400 until browning.

3. Flip it every 30 min. It takes 1.5-2 hours. It’s done when a fork easily puctures the squash.

4. Cut it open and scoop out the seeds.

5. Puree in a food processor with 2 Tablespoons maple syrup and 1/4 tsp pumpkin pie spice.

6. Or, alternatively, use the roasted butternut squash in a soup.

Nutritional Analysis:

Calories: 58

Carbohydrates: 15g

Fat: 0g

Protein: 1g

Fiber: 0g

Cholesterol: 0g

Sodium: 5mg

Sugar: 5g

Source: Cheryl Harris, MPH, RD, Gluten-Free Goodness

 

 

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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