Help! I Want to Roast a Squash!



Butternut squash, uncut!

Fall is near, and I thought I would take a moment to address one of the season's most difficult yet easiest cooking skills! Aren't those the most frustrating things -- the easiest yet hardest? Drinking lots of water when you're trying to lose weight, going to sleep an hour eaerlier when you want to do better at work, etc.? Those things always trip me up. It's like the harder the obstacle, the easier it is to focus, and the easier the requirements, the more I underestimate them and therefore the harder of a time I have achieving them. Crazy how that works. Anyways, back to the topic at hand.

One of the best ways to eat this fall includes taking advantage of SQUASH. You know, those weird looking gourds of things in baskets at the supermarket for ridiculously cheap prices (y'all know I'm all about the cheap eats.) Once I learned to cook and eat them -- I loved them and have never looked back (and neither has my wallet.) Never again will I pay $4.99 for 2 cups of pre-cubed butternut squash -- when a whole squash makes about 5 cups and costs about $2! Proposterous. I guess they think we're stupid -- or don't have access to a blog post such as this. Since when does using a knife bring about more costs? I'll wait.

Anyways, the possibilities for squash are endless. I thought I would take a break from #THApplefest to answer this question I received via twitter (check us out -- @tablehaven!) -- How can I break down a squash and cook it? Well, here we go.

1. At the grocery store, pick a squash (any squash, even though I used a butternut squash for this post) that is firm to the touch.
2. Preheat your oven to 400 degrees F.
3. Lie the squash on its side on a hard surface, such as a clean kitchen counter or a cutting board if you have one.
4. With a large knife, cut the squash in half, from top to bottom.
5. Use a spoon to scoop out the seeds.
6. Now that you have two large (and seedless) halves, keep cutting each piece in half until you have chunks similar to the picture above.
7. Spray a pan with cooking spray and place the chunks on the pan. Then spray each chunk with cooking spray (If you have olive oil, feel free to drizzle some on the chunks.)
8. Sprinkle some salt and pepper on the chunks (optional: cinnamon! yum!!) and bake for 30-40 minutes.
9. Enjoy!!!

When you bake a squash, you can eat it as is, or cut it into smaller cubes and add it to a salad or soup for some depth. You could also heat some on the stove with spinach and garlic for a great (hearty!) side dish. It's also very filling for the "price" -- Butternut squash (pictured) has only 82 calories per cup!

I hope this answered your question!
Readers -- if you have any questions (ever,) feel free to shoot me an email at thehaventable@gmail.com or tweet me at @tablehaven!

 

Great Rule of Thumb

Follow the rainbow ~ if a food has a strong color, it's good for you! As you can see from the picture above, butternut squash is a deep orange, and is a great way to get in your vitamins and nutrients!

xoxo n

Easy Apple Cinnamon Oats

My obsession with apples this season continues!

This apple oatmeal was super easy to make (only 5 minutes of hands-on time) -- and steel cut oats are incredbily good for you, a great whole grain that's full of fiber and perfect for starting your morning. If you don't have steel cut, regular oats work great too -- just make sure you follow the instructions on the package.

Servings: Two

What You'll Need:

• 1/2 cup uncooked steel-cut oats
• 1 cup water
• 1 individual portion of unsweetened applesauce
• 1 tablespoon cinnamon
• Optional: 1/2 an apple

Step-by-Step:

1. Heat water on the stove until it starts to bubble/boil.
2. Add oats -- lower heat and let cook for about 5 minutes.
3. Stir, then let cook for 5 more minutes until water level has lowered significantly.
4. Stir again -- when there is barely any water left in the pot -- turn off the heat.
5. Stir in the applesauce and cinnamon. (If you have no applesauce, chop up some apple and mix it in the oatmeal with the cinnamon and 1 tablespoon of sugar.)
6. Top with apple slices.

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Totally make-beforeable (I made that up,) this dish is perfect for evenings where you know your morning will be crazy, but still want something tasty and nutritious. Simply put it in some tuppleware in your fridge, and grab it on the go. Enjoy :)

xoxo n

Honey Apple Parfaits

This weekend I couldn't keep myself from making another vat of my homemade applesauce. Quite honestly, Austin wasn't complaining. I left the slow cooker on, bubbling with apple juices -- and headed straight to the thrift store for an afternoon with friends. I don't thrift often, but when I do (stay thirsty my friends?) I always find the greatest things. I ran across two great martini glasses --  and being who I am -- I immediately thought of how wonderful they would show off a parfait.

I used my applesauce for this -- but feel free to used store-bought (go unsweetened! you'll never turn back!) to make a quick, filling, and simple breakfast. I served mine with orange slices. Again, Austin wasn't complaining. Yum!

Servings: 1 (ingredient amounts below are for each individual parfait -- If you have company, just repeat!)

What You'll Need:

• 1 Individual Greek Yogurt (whatever flavor you have -- I used honey -- but I find that most yogurt flavors pair beautifully with applesauce -- think Mango Apple or Pineapple Apple, for instance.)
• 1/2 cup applesauce
• 1/2 cup granola (I used Special K's Low Fat Granola in 'Touch of Honey')

The Step-by-Step

1. I won't insult you guys with the step-by-step :) Just layer the three ingredients until you reach the top of the glass. Top with more granola.

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This doesn't keep very long -- so unfortunately, you can't really make it the night before or in advance. The moisture from the granola and the applesauce will make the granola soggy with time -- so I recommend this for weekend breakfasts when you're not in a rush -- and you can pair this with a steaming cup of coffee and a morning paper :)

xoxo n

Sweet Potato & Roasted Apple Soup

Please forgive my kitchen table with things on it.... I'm 23 and normal.

 

A couple of weeks ago, I went to happy hour with some work friends here in DC. Being that every restaurant seems to adopt "seasonal is cool" fad once October rolls around, their soup of the day was Pumpkin. Of course, I HAD to try some with my Sam Adams Seasonal Ale. It was pretty good, as most of the dishes at that restaurant are, but two weeks later, I was still thinking about it. Finally, after much back and forth, I decided to muster up my own kitchen confidence and put my own spin on it. It's not just for chef's right?

Creamy and filling, this Sweet Potato soup literally takes 2 minutes to come together on the stove once you have all the ingredients, and as corny (catch the seasonal pun) as it sounds, it "tastes like fall." When I poured myself a bowl and tasted it, the world literally faded away. Best part -- I did the math, and this has like 200 calories for a bowl. Amen.

Servings: 2 (1 & 1/2 cups each)

What You'll Need:

• 1 can sweet potato puree (or canned pumpkin if you can't find sweet potato)
• 1 can fat free low sodium chicken broth (such as Swanson brand)
• 1/2 cup fat free half and half
• 2 medium-sized apples (you want sweet ones, so don't use green ones!)
• 1 tablespoon cinnamon (or pumpkin pie spice)
• Salt/Pepper to taste
• OPTIONAL: Plain Lowfat yogurt for topping

The Step-by-Step:

1. Preheat oven to 400 degrees, and line an oven pan with foil. Slice apples and place on pan. Roast apples for 25 minutes.
2. While roasting, do something else, such as cleaning your apartment (ahem.)
3. When apples are done (you can smell them wafting through the air while, say, cleaning your apartment) take them out of the oven and let cool while....
4. On the stove, combine chicken broth with sweet potato puree over medium high heat. Stir with a whisk until combined. Let heat for 5 minutes.
5. Place apple slices and half & half in a blender, and blend until combined (about 20 seconds.)
6. Add apple mixture to sweet potato mixture, and stir. Add the cinnamon, and stir some more!
7. To serve -- spoon into some bowls, and top with a spoonful of yogurt. Sprinkle some cinnamon or pie spice on top for decoration.

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Oh, did you think #AppleFest was a game?
Shame on you! I have tons of apples to use up, and like I said, I'm more than willing to get creative. I hope in the spur of my creativity, that I can inspire you too!

Based on how easy and delicious this soup was, I can tell I'm going to make lots more soup when it gets colder in the upcoming weeks. It keeps well in the fridge, and reheating is a no-brainer. Plus, I'm a sucker for things that make me feel like I'm wrapped in a blanket. Plus, its seasonal and healthy. What more could a girl want?

Remember -- I want to know what you're thinking! #THAppleFest

xoxo n

AppleFest! Spiced Applesauce

So -- after writing the last post..... I caught the case of apple-blog-mania.
I'd like to call it: AppleFest 2013, actually.

In the next month, I will be sharing wonderful recipes that have inspired me, everywhere from the cafeteria at work, to old cookbooks, to even my own imagination in the kitchen on a random Thursday. Look out for:

• Israeli CousCous with Cranberries & Apples
• Easy Apple Cinnamon Oats
• Personal Apple Pies
• Sweet Potato & Roasted Apple Soup

To start off, I decided to venture into making my own applesauce! First of all, its not only delcious, but it's so "school lunch" -- remember those sweet days? Plus, applesauce is so versatile -- in the past couple of days, I've eaten it plain, mixed it into some smoothies, or even topped it on some oatmeal! Not only that, but with my recipe, nothing artificial is added -- and if you're like me -- you'll be hooked on the purity of this recipe and taste, and never want to buy store applesauce again!

Servings: 4-8 (1 cup or half cup)

What You'll Need:

• 8 small apples (preferably pink or light red)
• A Slow Cooker! (can find them for $15 -- best thing you can buy for yourself)
• 1/2 cup water
• 2tbsp Cinnamon
• Optional: Pumpkin Pie Spice (sold this time of year, its cinnamon, ginger, cloves, etc. bottled together in one)

Step by Step:

1. Cut the apples into slices and make sure to cut the peels off.
2. Put the apple slices into the slow cooker and add water and just a pinch of cinnamon.
3. Stir, cover, and turn the slow cooker to "Low." Let cook 6-8 hours while you sleep, you busy world-changer!
4. When the time is up, turn the slow cooker off and use a wooden spoon to mash the apples until the sauce is chunky. Add the remaining cinnamon and a dash of pumpkin pie spice and stir.
5. Let sit for 30 minutes, stir, then put the dish into the fridge. Let cool before serving.

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Who's excited for AppleFest? Instagram me at @natalieneilson with the hastag #THAppleFest to show me how you are engaging in the apple bounty this fall! Can't wait to hear from you guys!

xoxo n

Writer's Note: For those wondering "Where's the Sugar??" -- Many of the recipes I found online for applesauce required you to add sugar (sometimes up to a cup!) I decided to go against adding sugar, since apples are naturally sweet -- and I decided if I tasted my applesauce and it wasn't sweet enough, I would direct you readers to another sugar-adding recipe. However, my natural applesauce was just sweet enough :)

Maple-Glazed Salmon with Baked Apples

We all know the phrase "An Apple a Day..," but as soon as you decide that you want to attempt eating seasonally, you realize in that this is a serious phrase in October! Fall brings more apples than you can imagine, and if you don't act fast, they get brusied and gross in your fruit basket, despite your good intentions. Therefore -- you realize (like I did this week) that you gotta get creative. When i told my boyfriend (who is a self-proclaimed salmon hater) that I was thinking of incorporating apples into a salmon dish -- he looked at me (with a clear "I'm trusting you..." smirk) then asked "so will the apples be dessert?".

Less than an hour later, he was wolfing down the entire meal and commenting on how the apples complimented the salmon "unexpectedly and perfectly." He was right -- With the honey beautifully pairing with the apple's natural flavors, the fruit just melts in your mouth. I served mine over brown rice -- Try it out!

 

Servings: 4

What You'll Need: 

• Four (5-ounce) salmon filets (Target just launched a new collection of healthy foods called 'Simply Balanced' -- I got a bag of wild-caught Alaskan salmon filets for $10! --winning!)
• 4 tablespoons light maple syrup
• 1 cup microwave-in-the-bag brown rice (pick your battles!)
• Salt/Pepper
• 2 apples (any kind that's not green-- who wants sour roasted apples?)
• 1 tablespoon honey (or brown sugar)
• 1 tablespoon water
• Cooking Spray or foil
• Baking pan
• Optional: Slice some spinach leaves for garnish
• Optional: Marinade (see below)

For the Salmon:

Quick way: Take the salmon filets and season with salt and pepper (if you bought them frozen, let them thaw first.) Place the filets on the pan and let bake for 15 min at 400 degrees. After removing from oven, spread maple syrup over filets.

Optional "long" way: Place salmon filets in a plastic bag. Add olive oil, a little soy sauce, garlic powder, salt pepper, brown sugar, and honey to the bag and shake to coat. Let sit in the fridge for two hours. Take salmon out of bag and bake as instructed above. (This method allows the salmon to marinate and have deeper flavors-- but don't fret -- the quick version is also tasty!)

For the Apples:
Turn each apple on its side. With a good knife, slice off the top (the stem) and the bottom (the stub.) Then, with the apple still on its side, slice the apple into rings. Cut out a small circle in the middle of each ring (taking out the seeds/core.) Place on a pan with cooking spray. Mix together the honey and water in small bowl, and using your fingers, spread on the apple rings. Bake for 25 minutes at 400 degrees. (You can do this on a separate pan, but for the sake of the dishes I would have to wash, I baked these for 5-10 minutes then took them out of the oven. I spread some more honey water on the rings, moved them to the side of the pan, then added more cooking spray and the salmon to the pan. I put the one pan back in the oven for the salmon's 15 minutes -- genius, right?)

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Crisp apples, moist apples, juicy apples -- you name it, fall brings them. You can also use these same baked apples, adding some cinnamon -- and compliment some oatmeal in the morning, or even serve them warm with some whipped cream on top for a healthy dessert. It's apple season, so expect a multitude of apple recipes on Table Haven this month. Let's get crackin! err, slicing?

xoxo n

Bok Choy with Red Pepper & Ginger

Imagine a veggie that is stalky like celery, but white -- and has leaves so green, but doesn't taste like lettuce? Enter into the realm of Bok Choy -- a vegetable used for hundreds of years in China with a slightly sweet, yet light and crisp taste. (best part? low in calories -- holla!) 

A fresh head of bok choy came in my From the Farmer produce delivery this week, and I honestly had couldn't delay using it. This vegetable is actually a favorite of my father's -- but instead of boiling it (i'm not a fan of the texture) -- I sautéed it with some fresh ginger and red peppers for a fresh and colorful twist. Absolutely scrumptious. I packed it up for my lunch all this week -- after making myself stop reaching into the pot.

Servings: 4 (about 1 cup each)

What You'll Need:

• 1 head of fresh bok choy
• 1 small onion (or 2 tbsp onion powder)
• 2 red bell peppers
• 2 tbsp fresh ginger (or ginger powder)
• Cooking Spray
• Salt/Pepper

The Step-by-Step:

1. Chop up the onion and red peppers into small pieces.
2. Heat a large pan on the stove over medium heat and spray with cooking spray.
3. Add peppers and onion, and let cook for 5 minutes. Every minute or so, give it a good stir.
4. While the peppers and onion are cooking, break a stalk off the bok choy head and cut it into slices (starting with the green side and working your way to the white.)
5. Add in the bok choy slices as you go.
6. Keep stirring :)
7. Take your ginger and grate it directly into the pan until you see the equivalent of about 2 big spoonfuls. (If you don't have a grater, cut the ginger into very small pieces then add.)
8. Add a pinch of salt and pepper, and stir.
9. Serve immediately.

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Good on its own, or as a side dish -- and including the chopping and slicing, this bok choy only takes 20 minutes to prepare. Perfect for a fall day when you're rushing to get things done. Not to mention, its chock full of Vitamins A and C, as well as calcium. I think my dad would be proud. Sounds fantastic to me.

xoxo n