Don’tcha wish your salad looked this delicata-licous? Cue Jay-Z because I’m officially onto the next one – the next gourd that is. If you haven’t discovered delicata squash yet, Imma ’bout to drop some knowledge on ya because this gourd is the ish! Not only am I serving up how to make the quintessential fall salad, but also the most delectable maple tahini dressing that you’ll be drizzling on all the things! Bonus: a few tips for a healthy Thanksgiving before, during and after the big feasting. Because it doesn’t have to be all downhill from here. Read on for the dEATs!

After the candy-palooza that is Halloween it can be pretty darn tempting to just throw in the towel for the rest of the year. Amiright? But you can have your Thanksgiving feast…and eat it too, without calling 2019 a lost cause. I’ve certainly fallen victim to a mountainous plate at Thanksgiving, and the mountain of guilt that ensues after, but I’ve also learned a healthy habit or two over the years. And I’m here to drop summa dat wisdom on ya. Here goes my non-exhaustive, but hopefully helpful tips for a happy and healthy Thanksgiving!

How to Thanksgiving Like a (Health) Pro:

1.) Makes Moves…Your Body Move, That Is: For the first time, I’m signing up for a 5-mile Turkey Trot this Thanksgiving! I’ve always wanted to in the past, but generally have been traveling. While I’ll miss the fam this year, I’m swapping time in the car for time on my feet! While a Turkey Trot may not be for everyone, I also make an effort to take a long, brisk fall walk after the main feast. This can keep the metabolism revved up and help you step away from the table before grabbing seconds.

2.) The Old Adage Is True, An Apple a Day Keeps the Doctor Away: I know PLENTY of people who will skip breakfast or eating altogether before the big feast .This can spell…D-I-S-A-S-T-E-R for the waistline though. Breakfast is a jump start for the metabolism – it says to the body, “hey, you can rev up that engine because hibernation is over!”. We also tend to make poor choices when ravenous, so I always suggest an appropriate meal or snack before the big feast to enable good decision-making. An apple, is a perfect example of a light snack with plenty of fiber to keep the hunger at bay, while leaving plenty of room for that Thanksgiving spread.

3.) Hydrate, Hydrate, Hydrate!: With all the food and adult beverages at the Thanksgiving table, we often forget one critical element – water! When we’re dehydrated, it can send mixed signals to the body that we’re hungry. I like to start my day with a mug of hot water with lemon to rehydrate in the morning. And at the Thanksgiving get-together, sipping water can keep our hands and minds busy before we go for another plate or another drink. We especially need to balance all of the sodium with extra water after the big meal, so don’t be self-conscious about bringing a reusable water bottle to the feast!

4.) Bigger Is Not Better: I may live in Texas now, but there are some exceptions to “bigger is better” and that includes a Thanksgiving plate. Rule of thumb: no double stacking and there must be some plate visible beneath those piles! Be choiceful about not only what you put on the plate, but how much. Based on multiple conversations with nutritionists, the ideal breakdown of a plate should be:

5.) Live A Little: Finally, it is Thanksgiving, so give yourself a little slack. Plan your indulgences and feel free to break a rule…just not all of them. For me, I ALWAYS allow myself 2 slices of pie every Thanksgiving, but I’ll either ask for smaller slices so I can try both pumpkin AND apple, or I won’t eat the crust (since that’s where you’ll find a majority of the calories).

So now that you’re a pro at navigating Thanksgiving, let’s get down with delicata! What I love about this squash is that the skin is edible, so no peeling! It’s quick to slice up and bake in the oven in less than 30 minutes. And while this salad may have a lot of components, baking the delicata is the only real work, especially if you buy a bag of pre-shredded brussels sprouts and dinosaur (Tuscan) kale. This makes it not only super easy for last-minute Thanksgiving prep, but also an incredibly easy salad to prep for weekday lunches. Wanna learn more about the delicious delicata? Check out this post I wrote last fall with more delightful recipes.

And now onto the recipe we’ve all been waiting for!

FALL DELICATA, KALE and POMEGRANATE SALAD
Serves: 4-6

Ingredients:
– 1 delicata squash
– 1 bunch (or bag) of dinosaur (aka Tuscan) kale, ribs removed and loosely chopped
– 1 bag of shredded Brussels Sprouts
– 1 pomegranate, seeds removed
– 1 fennel bulb, thinly sliced
– 4-6 dates, pits removed and roughly chopped
– 1 C of marcona almonds
Maple Tahini Dressing
– 1/4 C tahini paste
– 2 T lemon juice
– 2 T maple syrup
– 1 T sesame oil
– 1/2 tsp salt
– 2 T water

Directions:
Step 1: Rinse the delicata squash and slice vertically into rounds, tossing the ends. Use a spoon to remove the interior seeds and pulp, then cut in half to create moon-shaped slices.
Step 2: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 3: While the delicata roasts, make the dressing by adding all of the ingredients to a mason jar. Cover and shake to combine, adding more water if you prefer a more fluid dressing.
Step 4: Remove the delicata from the oven and allow to cool. In a large salad bowl, add the kale and massage with your fingers. Then add the shaved Brussels sprouts, pomegranate seeds, shaved fennel, chopped dates and marcona almonds, tossing together. Top with the sliced delicata and as much of the dressing as you like!

Have other tips for a healthy and happy Thanksgiving! Comment below and share the wealth!

The post Cheers to a Delicata-licious Thanksgiving! appeared first on The Shooks Life.

I’m gaga for gourds, so it’s another delicata-licous day in the neighborhood. This week’s meal prep is a DELICATA KALE SALAD with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE SEEDS and GOAT CHEESE. I’m a huge fan of cook once, eat twice, so this week’s blog is a double header! Not only does delicata delight this salad, but it also makes for an easy Whole30-approved breakfast as DELICATA EGG SLIDERS. Find the dEATs on both, below!

Every year it seems like there’s another en vogue gourd. And guaranteed, I’ll gobble them all up. This year, it’s the Delicata, a winter squash that goes by a breadth of other names including sweet potato squash (for its sweet flavor) and peanut squash (for its shape only). “Delicata” actually means “delicate” in Italian, which is meant to describe the soft rind, which is also edible. It’s one of the reasons I’ve grown to love Delicata after far too many struggles peeling the butternut squashes of the world. And, these lovely halos of gold roast in 15 minutes!

To prep this pretty gourd, all you need is a sharp flat-edge knife, a spoon and a cutting board. Simply cut the gourd in half cross-wise, then lay the cut side of the cutting board. Then slice each half horizontally into 1″ slices. Once sliced into discs as shown above, use a spoon to remove the seeds. I like to press the tip of the spoon perpendicular to the squash around the edges of the center to cut out a small circle. Once you form an impression of a circle, the center should pop out with a little coaxing. No peeling and you’re ready to get your roast on!

The next component of this salad that is a bit tricky, but totally worthwhile, is de-seeding the pomegranate. There are oodles of methods on the interweb, but my preferred method is to submerge the entire pomegranate in a large bowl. Next, cut the pomegranate into quarters while holding it submerged in the water. This ensures that any juices go into the water and don’t stain your counter top or cutting board. Next, use your hands to gently peel the seeds away from the pith with the quarters still submerged. This has dual benefits: 1.) again, the juices won’t stain your kitchen or clothing when you accidentally burst a seed and 2.) the seeds will sink while the pith will float. This allows you to easily scoop up the pith from the surface of the water to throw it away. Afterwards, you can freely scoop up the seeds from the bottom of the water. The juicy seeds are ready to pop like candy into your mouth!

This week is all about simplification and maximizing your time. So, the hard parts are over and now you’re ready to make two amazing meals that are healthy, delicious and festive for holiday guests!

DELICATA KALE SALAD
with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE & GOAT CHEESE
Serves: 3-4 (if using 2 Delicata squash)

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-1 bunch of Lacinato kale, ribs removed & roughly torn
-1 pomegranate with seeds removed
-1 C of crumbled goat cheese
-1 package of roasted chickpeas like Biena brand (or 1 C of garbanzo beans if roasting your own, as noted below)
-1/2 C of quinoa, rinsed
-1 C of vegetable broth (or water)
-your favorite dressing

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: While the squash roasts, make the quinoa by adding the vegetable broth or water to a small sauce pan over medium heat on the stove top. Once boiling, add the rinsed quinoa, reduce the heat to low and allow to simmer covered for 15 minutes, or until the liquid is dissolved and the quinoa is light and fluffy. Remove the quinoa from the heat, sprinkle with salt and pepper and fluff with a fork.
Step 3: If roasting your own chickpeas, drain and rinse the can of garbanzo beans. Place the beans on a stack of paper towels and gently dab to remove as much moisture as possible. Once the Delicata is roasted, set the rounds of squash on another dish and re-use the sheet pan. Turn the heat up on the oven to 450 degrees Farenheit. Drizzle the pan with olive oil before placing the beans on the sheet pan in a single layer. Sprinkle with salt, pepper and optional cayenne pepper to taste. Toss to coat. Roast for 30-40 minutes or until browned and crunchy.
Step 4: Assemble the salad by placing the torn Lacinato kale in a large bowl. Toss with your favorite dressing if consuming immediately, like this Michigan Apple Balsamic from Here brand. Option to cut the squash rings in half. Add all of the remaining toppings to the salad (roasted chickpeas, cooked quinoa, pomegranate seeds and goat cheese).

DELICATA EGG SLIDERS
Serves: 6

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-12 pasture-raised eggs such as those from Vital Farms
-Salt, pepper and Extra Virgin Olive Oil
-optional fresh parsley and Parmesan*

*Recipe is both Whole30 and Low FODMAP if Parmesan is excluded.

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: Remove the squash from the oven and flip over the squash rounds. Crack an egg in the center of each ring and sprinkle with additional salt and pepper. Place back in the oven for 15-20 minutes, depending on how done you like your eggs.
Step 3: Remove the pan from the oven and option to garnish with fresh parsley and Parmesan. Serve two slices each on their own, with a grain such as quinoa or with additional roasted veggies like brussel sprouts.

I love the simplicity and veggie forward nature of both of these dishes! Roasting the squash in advance can also make these both quick weekday meals. Hope you enjoy!

The post Delicata-licious appeared first on The Shooks Life.

My favorite color is fall. If that’s cheating, then lock me away in a forest filled with leaves of every color and a year’s supply of squash, apples and pumpkin everything. As much as I love summer, there’s nothing like crispy, cool fall weather to get you in the mood for all the comfort foods. While the leaves haven’t hit their peak yet in Chicago, this squash is definitely picking up the slack with vibrant hues of greens, oranges and heaven-sent gold. Whether a special occasion or just a dinner in, this recipe isn’t nearly as complicated it looks and is sure to impress! Get toasty with this delightful Quinoa, Kale & Apple Stuffed Squash recipe below and get the lowdown on all the produce that fall has to offer.

Sunday nights I always like to try out new recipes. And this weekend, I was feeling extra fall. We visited Jack’s Pop-Up Pumpkin Saturday night – 2 acres of fall adventure on Goose Island in the heart of Chicago. I was skeptical about the corn maze, but it was pretty legit. The husks were strung together in dense clusters that came pretty close to the real deal. Loads of carved pumpkins, hot cider (with some adult additions) and carnival games filled the space. While the corn maze was impressive, the cover was still a bit atrocious for basically an outdoor-themed bar. We got our fall fill though without having to drive an hour out to the ‘burbs though.

I often get my inspiration from perusing the grocery story for what looks interesting and seasonal. This is also why Whole Foods is called “whole paycheck”. On this trip, the carnival squash caught my eye with all of the bright splattered colors. I’d never heard of a carnival squash, but I’m always up for trying new things, so assumed I’d figure out what to do with it – or use it as fall decor! Here’s what I learned about the plethora of winter squash after a little sleuthing:

According to Specialty Produce, Carnival Squash is actually a hybrid of sweet dumpling and acorn squash. The strips are due to seasonal temperature changes, with warmer temperatures resulting in more green striping. The flesh is slightly sweet and nutty, reminiscent of butternut squash. It’s ripe with nutrients like potassium, Vitamins A and C, calcium, magnesium, folate and both omega-3 and omega-6 fatty acids. Basically, a total powerhouse!

If you’re not able to find Carnival Squash, you can also sub Acorn Squash in this recipe. This squash is similarly small, but primarily deep green on the exterior and shaped like (surprise surprise) an acorn.  It has a mild nutty flavor that makes it highly versatile. It’s just as dense with nutrients like potassium, Vitamins A and C, thiamin, potassium, magnesium, manganese, iron, copper, phosphorous and calcium.

The other parental half of Carnival Squash is sweet Dumpling Squash, which is similar in size, but primarily pale yellow on the exterior with some green striping and a pale yellow interior flesh. It’s also milder in flavor than a butternut squash, but slightly sweet with a flavor most like a combination of sweet corn and sweet potatoes.  It contains a wealth of nutrients including Vitamin A, folate, riboflavin, thiamin and beta-carotene.

My mom loved to roast acorn squash with butter and brown sugar growing up. I wasn’t particularly adventurous as a kid though, so I never really picked up on this. Also, I’ve been trying to cut back on sugar since it’s so addictive in nature and wreaks havoc on blood sugar. So for this recipe, I went savory with some of my other favorite fall produce: honey crisp apples. For a little protein, I added quinoa to this stuffing (which I always cook in broth to add more flavor) and chicken sausage, which is a bit leaner than standard pork sausage. You can certainly forgo the chicken sausage if you’re vegetarian or vegan, but I’d suggest adding some pecans for crunch and added protein (otherwise the stuffing paired with the squash can be a bit soft all around in texture and not very interesting to the palette). Whenever I make a recipe, I like it to be flavorful, full of texture and to draw you in with delicious scents. The fresh herbs stir all the senses and will your home with all the fall smells, so I’d encourage you not to skip out!

Quinoa, Kale & Apple Stuffed Squash
Serves: 4

Ingredients:
– 2 carnival, acorn, delicata or dumpling squash (carnival shown)
– 1 C of quinoa
– 1 1/2 C of water or broth of choice
– 1 lb  of chicken sausage (or sub for pecans if vegetarian)
– 2 cloves of garlic, minced
– 1 onion, small diced
– 1 C of chopped apple (1-2 apples)
– 1 bunch of Lacinato kale, torn (or sub for spinach)
– 1 T of fresh rosemary, chopped
– 1 tsp of fresh thyme, chopped
– 2-4 tsp olive oil or ghee
– salt and pepper to taste

Directions:
Step 1: Preheat the oven to 400 degrees Farenheit. Cut the squash in half and use a spoon to scoop out the seeds. Rub the flesh of each half with a bit of olive oil or ghee and sprinkle with salt and pepper. Spray a sheet pan or baking dish with oil of choice or lay parchment paper over the sheet. Place the squash on the pan flesh side down and bake until tender, approximately 20-30 minutes, or until you can easily pierce it with a fork. Remove from the oven.
Step 2: While the squash cooks, make the quinoa. Rinse the quinoa and add to a small sauce pan along with the water or broth (broth will add more flavor). Turn the heat to medium and bring to a boil. Once boiling, reduce the heat, cover and allow to simmer for 10-15 minutes, or until the water is absorbed and the quinoa fluffs up.
Step 3: While the quinoa cooks, add a teaspoon or two of olive oil or ghee to a frying pan.  Turn the heat to medium and add the diced onion. Cook until browned and translucent. Add the garlic to the pan, cooking for 30 seconds to a minute until fragrant, stirring frequently so you don’t burn it. Add the chicken sausage. Use a spatula to break up the sausage into crumbles, cooking until just browned. Scoop the chicken sausage from the pan into a medium bowl. In the same pan, add another teaspoon of olive oil or ghee. Place the chopped apples and herbs in the pan and allow to cook a few minutes until the apples are softened, stirring occasionally. Add the kale, cooking for a few minutes until slightly wilted.
Step 4: Turn your oven broiler on high. Add the apple, kale and herb mixture to the medium bowl, mixing with the chicken sausage and onions. Add the quinoa to the bowl, mixing until combined. Place a heaping scoop or two of the mixture into the cavity of each of the squash halves (you likely will have extra). Put back in the oven and cook for 5-10 minutes or until the top gets nice and toasty.

Now go out and impress your friends with something that looks super fancy, but is actually super easy!

The post Fall-ing for Fall Foods & Festivities appeared first on The Shooks Life.