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veggies

Roasted Delicata Squash

By Jen

Fair warning: I will be obsessing about delicata squash this squash season. And rightfully so, because not only is it perfectly sweet and tender, it is also super easy to prepare. Unlike any other types of squash, it is a breeze to slice before cooking, and there’s no need to peel the edible, thin skin. And, as usual, it’s a good idea to make a big batch so you can leverage one cooking sesh into multiple meals.

   
Give roasted delicata squash a go if you want to add a true taste of fall to your plate.  Are you a delicata fan, too? Who’s adding it to their meal prep this weekend?

Print Recipe
Roasted Delicata Squash
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
  • delicata squash
  • coconut oil (melted) (or avocado oil or extra virgin olive oil)
  • salt and pepper
  • spices of your choice (cumin and chili powder are my favorite on squash)
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
  • delicata squash
  • coconut oil (melted) (or avocado oil or extra virgin olive oil)
  • salt and pepper
  • spices of your choice (cumin and chili powder are my favorite on squash)
Instructions
  1. Slice off ends, and then slice squash in half lengthwise. Scoop out seeds (and save for roasting for snacks or salad topping!).
  2. Slice into 1/4"-1/2" thick slices. Toss (directly on baking sheet) with some oil, spices, salt & pepper. My favorite combo for delicata squash is melted coconut oil, chili powder, cumin, and a little bit of salt. .
  3. Cook at 425 degrees for 20-30 minutes, turning over once halfway through. Timing will vary, so watch carefully.

Filed Under: Recipes Tagged With: fall, roasted, squash, veggies

Grilled Veggie Party Platter

By Jen

Headed to a party or barbeque this weekend? Stack the deck in your favor by bringing something loaded with veggies, good fats, and legumes, like this grilled veggie platter with lentils and Bitchin’ Sauce (recipe deets below).

Weekends are a vulnerable time for getting off track, so boost your odds for success by piling your plate with real food. This will help crowd out the junk, and also will nip cravings in the bud.

This summer party platter is pretty straightforward to make. I grilled a veggie combination of zucchini, summer squash, and eggplant, then piled some cooked french lentils* on top of the veggies, and drizzled it all with Bitchin’ Sauce, recipe courtesy The Faux Martha. The sauce is super easy – just dump all ingredients into blender and you’re good to go! (As an alternative, you could top with a different sauce of your choice.) Finally, I topped it all with some fresh chopped herbs from the garden – basil, parsley, and oregano.

*I like French lentils versus regular brown lentils because I prefer their flavor and they are firmer than brown lentils. To make, combine 1 cup French lentils, 1 bay leaf, and 3 cups broth. Bring to a boil, then simmer, uncovered for approx. 20 minutes (check to avoid overcooking). Drain before serving.

To make the grilled veggies, I cut zucchini, summer squash, and eggplant into 1/2″ slices lengthwise, and red onion about 1″ thick. I sprayed both sides with avocado oil, and sprinkled with salt, pepper, and garlic powder. I grilled the veggies over medium heat, flipping halfway (maybe 5-8 minutes each side??).

So, yes, enjoy that party, dig in, and stay on track.  You got this!

Print Recipe
Grilled Veggie Party Platter
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
  • zucchini (cut into 1/2" slices lengthwise)
  • eggplant (cut into 1/2" slices lengthwise)
  • summer squash (cut into 1/2" slices lengthwise)
  • red onion (cut into 1" slices)
  • avocado oil or extra virgin olive oil (I like to use the kind that comes in the spray bottle for convenience.)
  • salt and pepper
  • garlic powder
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
  • zucchini (cut into 1/2" slices lengthwise)
  • eggplant (cut into 1/2" slices lengthwise)
  • summer squash (cut into 1/2" slices lengthwise)
  • red onion (cut into 1" slices)
  • avocado oil or extra virgin olive oil (I like to use the kind that comes in the spray bottle for convenience.)
  • salt and pepper
  • garlic powder
Instructions
  1. Preheat grill to medium heat. Spray both sides of each veggie slice with avocado oil (or, instead, brush with oil), and sprinkle with salt, pepper, and garlic powder. Grill the veggies over medium heat, flipping halfway (cook approximately 5-8 minutes each side). 

Filed Under: Recipes Tagged With: beans, grilled, lentils, summer, vegan, vegetarian, veggies

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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😆 Truth, right? Let's be real, grocery shopping 😆 Truth, right? Let's be real, grocery shopping isn't all that fun, but if you already have a clear plan in place *before* you shop, it feels a lot less overwhelming. And by "have a plan", I mean:
👉 Figure out *what* you (and your household?) are going to eat for meals in the coming days. Nope, it doesn't need to be perfect. 
(🎉I've broken that down for you into 6 bite-sized steps to help you get it done.🙂 Hit link in bio @nourished.not.famished to see it now on my blog!)
👉Then, make your shopping list based on your plan. 

I promise you . . . if you start with a plan before shopping, you will probably end up spending less, eating better, and reducing #foodwaste .
#winning 🙌🙌

❓So, what kind of grocery shopper are you? A planner? Just-wing-it? A little bit of both??

❓What's on your meal plan this week? 
❓How are you showing your Future Self (who *really* wants to make good choices) some love & support by planning ahead?

📷 photo by Suzanna Kreiter of The Boston Globe

#mealplan #mealprep #groceries #groceryshopping #adulting #simplenutrition #feedingmyfamily #ditchthediet #healthyhabits #healthymom #healthymoms 
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😍 Feelin' the #leftoverslove today! By Friday, 😍 Feelin' the #leftoverslove today! By Friday, who wants to think about actually cooking something, amirite?? 😩 
Making intentional leftovers whenever possible and/or batch cooking a few things is one of the BEST gifts you can give *your future self*. 

You know, that Future Self who had all sorts of intentions this week to eat delicious, nourishing, balanced meals that leave you feeling satisfied and energized? Yeah, that self. 😀 

I get it. You're probably a lot like I used to be.
👉 You have a good-enough sense of what you want to do/need to do.
👉 You often start out with a bang, but you quickly fizzle out. Life gets in the way. The changes you're making don't fit your life and your needs.
👉 You wonder if your problem is lack of willpower, that maybe you're just sucky at this "being healthy" stuff.

Yeah, I used to be that person who thought:
✴️ "I really should be eating more vegetables regularly, I mean I actually even like vegetables 🤷‍♀️."
✴️ "I know that I'm not regularly eating the amount of protein my body needs to thrive. I should do something about that."
✴️ "Ugh, why didn't I have any plan in place, anything at all! Now it's 6pm and WTF are we going to eat for dinner. I hate this feeling!"

I'm not that person anymore.
But that change didn't happen overnight, it didn't happen in a few weeks, it didn't happen in just a few short months.

And, no, everything's not perfect now. I don't always know what we're eating for dinner. I don't always have the most wonderful, prepped foods ready & waiting in the fridge. 

But I am prepared more often than not. And that's enough to make it work for me and my household. #youdoyou 

Instead of wishing for change then failing, I started taking tiny actions that, when done consistently, resulted in better choices most of the time. I worked on skillpower, not willpower.
Like:

👉 writing down a simple plan for at least some*of the meals for the week. 
👉 making intentional extras here and there
👉 batch cooking one or two items weekly, things we almost always eat (steel-cut oats, chicken, veggies- raw, roasted, quick-pickled, or in a soup)

❓How do you support your Future Self?
❓What's one thing you could try
West African inspired comfort food for dinner toni West African inspired comfort food for dinner tonight! 😍 This peanut-y, veggie-packed sweet potato stew was super quick to make, and totally satisfied. And the whole fam agreed that we should add it to the dinner recipe "bank". 🎉 It was fun to try something that was new-to-us, yet easy to make!

You can grab the recipe for this stew (known as "Mafe") over at @oldways_pt , along with plenty of other inspiring recipes & meal ideas centered on delicious, healthy, nourishing "old ways" of eating found in heritage-based diets and shared cultural food traditions from around the world. 

I added some spiced lamb meatballs to the stew, too. They're a good batch-cooking item, because we can use the extras in bowl meals or a soup or stew this weekend! 

✳️Here's my recipe for Spiced Lamb Meatballs✳️
I cooked in #instantpot but oven would work well too (at 375F or so)

Combine in a bowl:
👉 ground lamb
👉 diced onion (I used red, use what you've got.)
👉 minced garlic
👉 ground cumin
👉 ground coriander
👉 fresh parsley, chopped

Roll into small meatball size (I used a small 1.5 tbsp or so cookie/muffin scoop to portion out, and then rolled by hand).

Place trivet in Instant Pot. Pour in 1/2 cup water.

Place meatballs on trivet. Gently stack if necessary.

Close with lid, set to sealing, and cook at high pressure for 7 minutes. Wait for 2 minutes and then release remaining pressure using Quick Release method.

Would love to know if you try it, or if perhaps you're already a fan of this stew.🙂

#ilovefood #honoryourhunger #africanheritagerecipe #inspired #eeeats #whatsfordinner #feedingmyfamily #nutritiousisdelicious #simplenutrition #nourished #nourishednotfamished #omnivore #plantforward #veggies #slowcarbs
My "If-Then" plan saves dinner . . . again! 😀 W My "If-Then" plan saves dinner . . . again! 😀 What do you keep on hand in your fridge, freezer, and pantry that you know you can almost always throw together to get dinner on the table in a pinch? What's your back-pocket dinner that gets you through when you are one step from throwing the towel in and ordering takeout?

Tonight's back-pocket-dinner here is turkey meatballs, lentil pasta, marinara, and arugula salad. I also had some kale on hand that I washed and stored earlier in the week, so I shredded that and added it into the sauce. #moreveggies 😀

Your If-Then plans are your ready-to-go steps to take "if" life throws you a curveball (hello, like happens all the time, right?🤷‍♀️). 

✴️*If* a challenge gets in your way of following through on your healthy intentions, like:
-your meeting runs late
-your kids' practice wrapped up a half hour later than planned
-you don't have the foods on hand to make the dinner you planned on
-or maybe you're just plain ol' out of gas.

✳️*Then*, what is your backup plan that still helps you stay relatively on-target with your goals? 

I just about always have the pictured foods on hand, so I know I can easily throw together a tasty, nourishing meal without overthinking it and without a lot of fuss. 
👉frozen turkey meatballs
👉 marinara
👉 lentil pasta
👉 tub of greens
👉 frozen veggies (easy to add into the sauce!)
👉 olive oil and vinegar (or lemon) for a quick dressing

What's your If-Then back-pocket plan that works for you?

#simplenutrition #whatsfordinner #nutritiousisdelicious #healthymadeeasier #healthyhabits #shapethepath #tinyhabits #behaviorchange #nourished #nourishednotfamished #balancedplate #plantforward #omnivore #slowcarbs #ifthen
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