Spring is almost here-time to use the winter squash cooling in the basement!  Bake the squash, puree in the food processor with cocoa and maple syrup  The result is a delicious nutrient dense treat with 5 grams of fiber. 

Butternut Squash Pudding

3 Servings (6 Tablespoon Each) 

Roast whole butternut squash for 1 hour at 425F. Cool slightly to handle. Peel and remove any seeds and strings.

 

Puree squash flesh with cocoa and sweetener. Add additional flavorings as desired. Mine has ground almonds.

 

1 cup squash

3 Tablespoon 100% Cacao powder

2 Tablespoon maple syrup

2 Tablespoon ground almonds

 

I serve mine with vanilla skyr (a cultured milk product similar to yogurt) to add protein. The parfait has 5 Tablespoon of skyr.

 

Nutrition Information of parfait per serving: 

Calories 118

5 grams fiber

7 grams protein

8 grams added sugar 

Eclectic Muesli and Yogurt to Power My Day

 

I call this roasted cereal Muesli 11 as it contains 11 prebiotic fibers:  4 nuts, 4 fruits, 2 seeds and 1 grain. Combining with yogurt or kefir (a fermented probiotic) can enhance immune and metabolic health.

Muesli 11

17 (1/3 cup) servings

Chop nuts to your desired consistency. Mix nuts and seeds. Toss on a wide rim baking sheet lined with parchment paper.  Toast in a 350 F. oven for 7 minutes.  Reduce oven to 275F.
1/3 cup pistachios
1/3 cup sliced almonds
1/4 cup pecans
1 tablespoon sesame seeds
2 teaspoon fennel seeds

Mix honey, peanut butter, oil, orange and vanilla until smooth.   
1/3 cup honey
3 tablespoon smooth peanut butter
2 tablespoon olive oil
1/2 teaspoon orange zest
1 tablespoon fresh orange juice
1 tablespoon vanilla

Toss peanut butter sauce with nuts and seeds and oats.  Mix until completely covered. 
2 cups old fashioned oats
Spread onto parchment lined rimmed baking sheet and bake for 15 minutes.  Stir.  

Chop apricots and berries in a food processor.  Mix with partially roasted oats.  Bake in oven for another 30 minutes. 
1/2 cup dried apricots

2 cups fresh cranberries (I buy several bags of these in December and freeze, as they are not available after the holiday season)

Alternate the ingredients in this recipe for a variety of nutrients. We pick wild black raspberries in the summer, freeze and use those in place of the cranberries. The nuts can be any on hand, as could the dried fruit.