Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon

Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon

Fresh sage has high antioxidant abilities, and you don’t want to miss out. Because it can help protect your body’s cells from damage caused by free radicals, which most often results in cell death, impaired immunity, and chronic disease (Link here to consider: Helping Your Immune System Function Smarter).

Medical studies using sage extract with Alzheimer suffers, showed an improvement in cognition as well as less agitation compared to the placebo group. Other studies have reported that sage can improve memory in young, healthy adults also.

Another medical study using forty volunteers who had diabetes and high cholesterol. The patients were given sage leaf extract for 3 months, and at the finish of the study, the participants had lower fasting glucose, HbA1c, total cholesterol, triglyceride and LDL (bad cholesterol), and the HDL (good cholesterol) had risen.

Sage, as well as many other herbs, has anti-inflammatory, anti-fungal and antimicrobial effects.

Those are just some of the great reasons to enjoy making: Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon, which involves fresh sage. This meal cooks in about 30 to 40 minutes.

Here is what you will need:

2 cups butternut squash (about a 1 3/4 pound squash), peeled, seeded and cut into 1/2-inch dice

1/4 cup extra-virgin olive oil

gluten free penne rigate12 oz. Penne Rigate, gluten-free pasta (our favorite brand to use is Jovial – bought at Whole Foods Market)

4 to 5 thick sliced Apple Wood smoked bacon, cut into 1/4-inch slices

2 shallots, thinly sliced

12 fresh sage leaves, torn

1/4 teaspoon cayenne pepper

black pepper

1/2 cup freshly grated Pecorino cheese, plus more for serving

In a pot of boiling water, cook the gluten free pasta according to package instructions. Drain the pasta and rinse, reserving 1 cup of the pasta water. Most Jovial pasta instructions do not say to rinse, but we do, so the pasta will not stick, while it sits waiting to be used.

roasting butternut squash on the BBQ

Now you can roast the butternut squash coated with olive oil in a preheated 425 degree oven (that’s great for colder weather) or you can do what we did and roast the diced squash coated with olive oil (1 tablespoon) on a hot BBQ grill using a BBQ basket. Just add the squash to the basket and close the lid for about 15 minutes or until the squash is browned and tender (but not to soft or mushy).

roasted butternut squash

When butternut squash is brown and tender, remove and set aside.

adding fresh sage

Heat on the grill remaining 3 tablespoons of olive oil in a large ceramic coated skillet (or skillet of your choice), and add the smoked bacon and cook until lightly browned, about 5 minutes.

Next add the shallots, crushed red pepper and a generous pinch of black pepper and mix in. Next add the sage, mix in and cook until the shallots are soft, about 4 minutes.

a large ceramic coated pan on the BBQ  making Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon

Next add the squash, rigate, and the reserved cooking water and cook over heat, tossing gently, until the sauce is thickened, about 2 to 3 minutes.

adding Pecorino chesse to Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon

Next add and mix in the 1/2 cup of Pecorino cheese.

sitting and enjoying Gluten Free Rigate with Roasted Butternut Squash and Smoked Bacon - Topped with some more Pecorino cheese

Plate and serve, passing extra Pecorino cheese at the dinner table, or enjoy out on your back patio during a warm summer evening.

 

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Satay Lima Beans in Peanut Sauce

Growing Lima Beans and Enjoying the Benefits

Satay Lima Beans in Peanut Sauce

Now is the time to plant lima beans. They are easy to grow, and they provide an excellent source of many different nutrients. They are a starchy vegetable that are sometimes known as butter beans because of their smooth, buttery texture.

You can buy lima beans dried or canned, but fresh lima beans are harder to come by, and therefore a great vegetable to grow in your garden.

Lima bean podsAs the lima bean grows it looks a lot like a green bean, although the pods are flatter, much like a sweet pea.

They ripen and are ready for harvest in the late summer and autumn.

When you harvest the beans, you will need to shuck the beans out of the pods, and each pod will yield between 3 to 4 fresh lima beans.

Christmas or ChestNut lima beans

Christmas or ChestNut lima beans

 

 

 

The color of the bean you may be familiar with is usually green or cream colored, but there are other colors, which include red, purple, black, brown, and white.

Health Benefits of Lima Beans

Lima beans are one of the few vegetables that contain molybdenum about 141 mcg, which is a part of an enzyme called sulfite oxidase. Sulfites are commonly found in wine, pickles, processed meats and dried fruit.

Sulfite oxidase helps to eradicate and detoxify our bodies of sulfites. A person can be sensitive to sulfites if there is not have enough sulfite oxidase enzymes in the body. As was noted earlier, this enzyme is essential for detoxifying sulfites.

When sulfites are not properly broken down in the body, a person may experience rapid heart rate, headache and confusion.

Lima beans would be a great addition to your vegetable garden as the bean can help control and eradicate sulfites from the body.

The butter bean or lima bean is a source of minerals and B-vitamins, they help to control blood sugar levels and help to lower blood cholesterol levels.

If you are vegetable gardener that is diabetic or has high cholesterol, the lima bean would be a great addition to your garden.

Dietary Fiber and Lima Beans

Lima bean plants in a vegetable gardenLima beans are a starchy vegetable, and are also a great source of soluble fiber, which as we noted helps to lower blood cholesterol, sweeping away any excess buildup of cholesterol.

Because of the fiber, there is no need to worry a lot about the starch. Fibrous vegetables digest slower and do not spike blood glucose.

That is why it is encouraged to eat a potato with its fibrous skin, if not the starch can cause a spike in your sugar levels.

Fiber also binds with the bile acids in the duodenum. It is bile acids that process and make cholesterol.

This is why it is important to consume fiber on a daily basis. Not eating enough fiber can cause your cholesterol to rise to a dangerous level.

Therefore as fiber binds with the bile acids, it passes right through the digestive system without being absorbed and made into cholesterol.

Lima beans are also rich in insoluble fiber, meaning that it bulks up the stool and allows for regular bowel movements and less constipation. Insoluble fiber is excellent for people who suffer with diverticulosis or irritable bowel syndrome.

Lima Beans Can Reduce the Risk of Heart Problems

Lima beans can help reduce your risk of cardiovascular problems. Lima beans also provide a complete protein if you combine them with whole grains, such as whole grain rice.

Lima beans are a type of legume and legumes have been extensively studied as sources of heart disease protection. One 25 year study involved over 16,000 male participants across the world that was at risk for heart disease. The study found that those who ate more legumes had a reduced risk of heart disease.

Another 19 year study in the U.S.A involved male participants who ate high fiber foods, including lima beans. The study noted that those who ate 21 grams of fiber per day had a 12% lesser chance of coming down with heart disease when compared to people who ate less than 5 grams of fiber per day.

Water-soluble fiber was determined to have the best protection against heart disease, and legumes, including lima beans alone decreased the risk of dying from heart disease by 82%.

Magnesium And Folate

Lima beans contain high amounts of magnesium, manganese, iron, and folate per serving. The folate is a vitamin that lowers the quantity of homocysteine in the bloodstream, which is a risk factor for all forms of heart disease, including stroke, heart attack, and peripheral vascular disease.

The magnesium in lima beans acts as calcium channel blockers, which lowers blood pressure and improves the flow of nutrients and oxygen within the bloodstream. A lack of magnesium in the diet can lead to heart problems and the liberation of oxygen free radicals in the body, which are dangerous to all cells of the body.

The Best Way To Eat Lima Beans

You can eat them alone, salted, or incorporate them into soups and casseroles.

With their buttery flavor, lima beans are a great addition to soups, stews, casseroles. Cooked, cooled  lima beans are an excellent addition to green salads.  You can eat lima beans fresh in their pods in the summer, but only if you have a vegetable garden.

Try this great recipe with your fresh harvested lima beans.

Satay Lima Beans in Peanut SauceSatay Lima Beans in Peanut Sauce

Sauce:

1 (10 ounce) can coconut milk

1/2 cup crunchy peanut butter

1/2 small onion, grated

1 tablespoon dark soy sauce

2 teaspoons brown sugar

1/2 teaspoon red pepper flakes

In a medium saucepan over medium heat, combine coconut milk, peanut butter, onion, soy sauce, brown sugar, and pepper flakes. Bring to a boil, stirring frequently. Remove from heat, and keep warm.

If you are allergic to peanuts, use almond butter instead.

Next dice up one each of a green and red sweet pepper, and one small white onion, and set aside. Chop a bunch of  your choice of chard or kale, and mix with the sweet peppers, white onion, and 16 ounces of cooked lima beans in a large bowl. Next add the warm satay sauce, mix until well coated. Plate and serve.

Enjoy this recipe as a warm salad, side dish, main protein dish, and even as a vegan dish.

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