The Recipe Issue~ 3 Winter Warmers With Protein And Fiber You Need

Hello my friends~

Do you get enough protein? It isn’t easy finding smart, delicious protein sources. Take a look at your diet to determine whether you need more protein (and leucine) in meals and through the day for muscle synthesis and repair.

Athletes through menopause and beyond need more protein and leucine than premenopause. In this article, Selene Yeager of Feisty Menopause “calls in” a respected sports nutritionist who supports the need for more protein for women athletes “over 50”, but depicts them as looking like the Golden Girls. We still have work to do to change those antiquated perceptions of mid-life women, but the science was right.

Selene and this nutritionist sort of came to an agreement about the imagery of masters women athletes, and they concur that highly active, menopausal women need a lot of protein—about 30 grams per meal and 15 to 20 grams per snack—spread throughout the day to support their training and maintain healthy muscle mass.

Get your protein and fiber in these 3 delicious recipes.

Butternut squash is low in calories but high in many nutrients, including fiber, vitamin A, vitamin C, magnesium, and potassium.

We love this stuffed acorn squash recipe. Easy, and another yummy way to get your protein. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Acorn squash is an excellent source of fiber, vitamin A (in the form of beta-carotene), potassium, and a good source of magnesium.

Lentils are a great source of protein and fiber. Lentils are an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.

Enjoy these recipes and let me know if you try them!

Butternut-Sausage Breakfast Casserole

This casserole was our family New Years Day brunch. Absolutely delicious and easy. We used more eggs, cheese and milk to serve a larger group.

Butternut Sausage Breakfast Casserole

Ingredients

  • 2 pounds (907g) butternut squash cubes
  • 1 tablespoon olive oil
  • 1 medium yellow onion, vertically sliced
  • 8 ounces (227g) lean turkey breakfast sausage
  • 5 ounces (142g) fresh baby spinach
  • 1 cup (237ml) 2% reduced-fat milk
  • 1/2 cup (57g) grated aged Gruyere
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 8 large eggs
  • 1/4 cup (28g) shredded Parmesan

Directions

Preheat the oven to 375°F (190ºC). Lightly coat a 13-by-9-inch baking dish with cooking spray.

Place butternut squash in a large microwave-safe bowl; cover with plastic wrap and pierce once to vent. Microwave on high for 5 minutes. Uncover bowl.

Meanwhile, heat a large (12–14-inch) non-stick skillet over medium-high heat. Add oil to the pan and swirl to coat. Add onion; saute until onion begins to brown, about 6 minutes. Crumble sausage into the pan; cook until browned, about 3 minutes. Add squash to pan; saute until squash is almost tender, about 5 minutes. Gradually add spinach, stirring until spinach wilts. Pour mixture into the prepared baking dish.

In a large bowl, whisk together milk, Gruyere, salt, pepper and eggs. Drizzle egg mixture over squash mixture. Sprinkle evenly with Parmesan. Bake until set, about 30 minutes. Broil 2 minutes to brown the top, if desired. Cut the casserole into 8 equal pieces.

Serves: 8 | Serving Size: 1 piece

Quinoa Stuffed Acorn Squash with Maple Cinnamon Vinaigrette

I made this last night, and it was delicious. I added more kale and onions because the squashes were large, and also jazzed up the quinoa with a cheesy sauce that I had leftover in the fridge. I like recipes that are adaptable, allowing changes and additions.

Acorn Squash Picture 1024x683 1

Ingredients

Squash:

2 acorn squash
1-2 tsp butter, melted
1-2 tsp maple syrup
Filling:
1 cup quinoa
1 tsp extra virgin olive oil
1/2 red onion, chopped small
2 cups kale, chopped, stems removed
1/4 cup dried cranberries
2-4 tbsp goat cheese, crumbled
Salt and pepper to taste
Dressing:
3 tbsp virgin olive oil
3 tbsp vinegar
1-2 tsp syrup
1/2 tsp cinnamon
pinch sea salt

Directions

Prep Time: 10 minutes   Cook Time: 50 minutes   Yield: 4 servings

For the squash:

Preheat oven to 400 degrees Fahrenheit.

Cut acorn squash in half lengthwise, remove seeds and place flesh side down on a baking dish with 1 cm water. Bake for 30 minutes.

After 30 minutes – remove the water from the baking dish in the oven and turn the squash so it’s flesh side up (carefully using oven mitts as it will be hot). Melt the butter and mix with 1 tsp maple syrup. Brush each squash half with the mixture. Return to oven and bake face up for another 20 minutes – until it’s soft enough for a fork to poke through.

For the filling:

Cook quinoa in water according to the directions on the package.

Heat a medium-size skillet with 1 tsp extra virgin olive oil and sauté the chopped red onion and kale until soft.

Once quinoa is cooked – add kale and onion mixture along with dried cranberries.

Reserve goats cheese for the assembly stage.

For the dressing:

Mix all ingredients in a bowl.

Assembly:

Slowly add the dressing to the quinoa mix to ensure it doesn’t get too wet.

Divide the quinoa filling evenly into each half of the acorn squash once the squash is fully cooked.

Crumble goats cheese on top and add an extra sprinkle of cinnamon if desired.

Serve warm or cold and enjoy!

Lentil Bolognese (Vegan + Gluten Free)

This tomato lentil sauce over pasta was a huge hit with my big family. Easy to make, and we added seitan sausage too for more protein. If you do add seitan, it is not gluten-free.

Lentil Bolognese Recipe 1 5

Ingredients

.75 lb. favorite gluten free pasta

½ cup yellow onion diced

3 garlic cloves minced

1 cup white mushrooms diced

1 teaspoon oregano

½ teaspoon red pepper flakes

pinch of salt and pepper

14 oz. fire roasted diced tomatoes

24 oz. favorite pasta sauce*

1 cup lentils (green or brown) rinsed

2 cups water or more

Directions

Cook the pasta over the stove as you normally would.
In a large skillet, add the onion, garlic, mushrooms, oregano, red pepper, salt and pepper, along with 1 tablespoon olive oil, and sauté for 3-5 minutes until the onion and mushrooms are soft.
Next, add the diced tomatoes, tomato sauce, lentils and water and stir to combine. Place a lid on the skillet, bring mixture to a boil, then reduce heat to low and simmer it for 18-25 minutes, or until lentils are cooked, stirring occasionally.
Serve lentil bolognese over pasta, sprinkle with additional red pepper flakes (+ parmesan cheese if not vegan).
Onward to a healthy 2023!
Polli

 

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