Gluten Free Penne with Smoked Bacon and Butternut Squash

Gluten Free Penne with Roasted Butternut Squash and Smoked Bacon

Butternut squash and also refereed to butternut pumpkin in Australia and New Zealand, is a winter squash. It has a sweet, nutty taste similar to pumpkin.

Butternut_squash

The value of the nutrient content increases when cooked

According to Specialty Produce the butternut squash was developed in Stow, Massachusetts in 1940 by Charles A. Leggette.

The squash is a member of the gourd family and is the most widely grown winter squash. In the United States, Florida is the largest squash-producer with California ranking second.

Butternut is rich in fiber, and low in calories. It also is a good source of minerals, including magnesium and potassium. Those who have asthma or breathing problems, this squash can help, because of its magnesium, and vitamins A and C content.

Medical studies since 1994 have reported that low magnesium intake is linked to asthma and chronic obstructive airways. Many studies also have noted that drugs used in the treatment of asthma causes loss of magnesium in the body (The Link Between An Asthma Attack and Magnesium).

Dr. Carolyn Dean, MD, who authored the book, “The Magnesium Miracle,” states that magnesium has a calming effect on the muscles of the bronchial airways, as well as the whole body (Treating Asthma With Nutrition).

Let’s breath easier, and get that all over calming effect as we present our featured recipe: Gluten Free Penne with Smoked Bacon and Butternut Squash, and here is what you will need.

1 medium butternut squash, peeled, seeded, cut into 1-inch pieces, cooked in a steamer (optional to roast)

1 tablespoon olive oil

1 pound gluten-free penne pasta

1 large yellow onion, diced

1/4 teaspoon red pepper flakes

1/2 teaspoon fresh ground pepper corns

1/2 pound smoked bacon, cooked, but not crispy, your preference in flavor, we used a apple-bourbon smoked bacon

1/2 cup Parmesan cheese, grated

Cook pasta according to package instruction. Save one cup of the pasta water before draining pasta. Set aside.

sauteing onions Over medium heat in a large ceramic coated frying pain, add oil and diced onion, red pepper flakes and crushed pepper corns, and saute until onion are slightly browned, about 6 to 7 minutes.

adding squash and pastaNext add past, squash, and bacon. Mix until well incorporated. Next add cheese, and slowly add the reserved pasta water. The amount you add determines if you want the dish creamy or not.

Gluten Free Penne with Roasted Butternut Squash and Smoked BaconPlate and serve.

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Baked Garlic and Broccoli

Baked Garlic and Broccoli

Broccoli is a cruciferous vegetable, capable of irradiating cells from your body that would otherwise become cancerous. It is a vegetable among others in its class that stimulates the lymphatic system to detox your body as well.

As for garlic, it’s your digestive aid, antibacterial, and anti-inflammation friend. If you don’t like garlic, maybe you should get to know it better, because it fights off cancer as well.

Let’s get started with our featured recipe: Baked Garlic and Broccoli. It’s a very simple and tasty recipe, as well as a nice way to enjoy broccoli with the pure flavor of fresh garlic.

Here are the few ingredients you will need.

Ingredients for - Baked Garlic Broccoli1 cup broccoli florets

6-8 garlic cloves

2 tbsp. olive oil

Salt and pepper to taste

This recipe makes two (2) servings. Double it to serve four (4) servings or triple it to serve six (6).

Tenderizing the Broccoli Marinate the broccoli florets for 30 minutes with the olive oil and salt, so that they become tender.

Garlic and Broccoli on a baking sheetPreheat the oven to 350 F for 5 minutes. Spread out evenly the broccoli florets and garlic cloves onto a baking sheet.

Place the baking sheet in the oven, and bake for 10 minutes. Toss the broccoli and garlic, then continue to bake for for another 10-15 minutes or until broccoli browned a little but not burnt.

Baked Garlic and BroccoliRemove from oven and let cool about 3 to 5 minutes. Place into a serving bowl, and make it a side with your favorite meat dish.

If you wish you can add other vegetables to the baking sheet, like carrots or zucchini. Enjoy!

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First Step to Being Healthy

First Step to Being Healthy

Many will say family comes first over anything. That is a positive statement and a well intended one. Look at this picture and put the signs in order, the order you wish to

in-what-oder-do-you-put-these-signsput them. These are priorities of life, which one should come first?

1.

2.

3.

4.

5.

6.

I personally would put Health in the number one (1) spot. Why you may ask? Without good health it would be impossible to give your full attention to the other five, which includes Family. If you have good health, then you can put the family first.

How do you choose to eat?  How do you choose to eat? There are so many choices today on what to eat. Most of the time when we choose something to eat, we don’t think how that food correlates to a health us. At the Health News Library website that is their model: Learn How Food Correlates to a Healthy You.

We asked them if we could share some of their info-graphics about different foods and how they effect your health. There is also a small portion of an article and a link to the website to completely read the article.

Here is the first info-graph:

Benefits of water first thing in the morning

Water Is Our Body’s Lifeblood

The human body can last weeks without food, but only days without water. The male body is made up of approximately 60 percent water and the female is 50 percent. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces.

Water is needed to maintain the health and integrity of every cell in the body, keep the bloodstream liquid enough to flow through blood vessels, help eliminate the by products of the body’s metabolism, helps to flush out toxins, regulate body temperature through sweating, lubricate and cushion joints and carry nutrients and oxygen to the body’s cells, just to name a few….Read More

Broccoli and cancer

Broccoli – Why It’s Good for You

Broccoli is a member of the cruciferous vegetable family, which also includes cabbage, cauliflower and cress to name a few. All cruciferous vegetables are highly nutritional value, eating 4 servings of this vegetable group per week keeps cancer away.

More Great Reasons to Include Broccoli in Your Diet

Broccoli’s has a list of 8 different vitamins are: Vitamin A, Vitamin B-1, Vitamin B-2, Vitamin B-5, Vitamin B-6, Folic Acid (B-12), Vitamin C, and Vitamin K.

The mineral content of broccoli makes this vegetable a supporter of heart health. The minerals are Potassium, Magnesium, and Calcium. Other minerals include: Manganese, Choline, Iron and Selenium…Read More

 

5 Diabetes Busters

Natural Supplements for Controlling Diabetes

Food is always the best source for good nutrition. Many times though our bodies need extra help towards continued surviving. Natural supplements can help meet your goal to being healthy.

The usefulness of natural supplements depends on your sex, age and the stress factors in your life. Also natural supplements are derived from food sources that are readily recognized by the body for up-take.

Natural Supplements and Diabetes

Alpha-lipoic acid: Can improve glucose uptake and prevent glycosylation, which causes sugars to abnormally attach to proteins. It can also improve eye and nerve health. Good place to start is 100 mg to 600 mg a day. Higher doses are effective treatment diabetic neurophathy, which causes nerve damage…Read More

Also read: Exercise and Diabetes 

Benefits of raspberry leaf tea

As children or young adults you might have been told laughing is good for the heart. But have you ever been told what crying really does for you?

Crying releives stress and depression

Also if your interested they have a Family Fitness Page, which states:  Family Fitness is just as important as health eating. As parents and care takers we should be and need to be role models for our children.

Children notice everything going on around them. That includes them seeing what we eat and how active we are as parents. Modeling in healthy eating habits is as important as modeling healthy activity (FREE e-books are also offered).

 

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How Important is Breakfast for You

How Important is Breakfast for You

coffee on the run

No time for Breafast

All of us have heard now and again that breakfast is the most important meal of the day. But knowing this doesn’t stop an individual from skipping this meal or choosing to only have coffee. Believe it or not, this happens in every corner of the earth.

We need to recognize the reality, which is, breakfast is very significant meal of the day, and by eating breakfast first thing, will actually help your overall diet and eating habits, by not skipping breakfast.

Breakfast is appropriately named: break-fast. People do not eat while they sleep, and 6 to 8 hours is a long time to go without food, and even longer if we had no meal the night before.

Therefore, breakfast is the first time a person will eat anything for a long period of time. Your body is fasting, and upon raising the fast should be broken.

There are a number of nutrients, such as proteins, that can’t be stored in the body, and need to be replenished as soon as possible.

Breakfast is similar to the match that lights the fire. It happens to be an essential source of energy that allows the body to function properly throughout the day, and this includes, both an increase in physical and mental capabilities.

Weight control with eating breakfast every day

Weight Control with Eating Breakfast Every Day

Studies have shown that those who eat breakfast weigh less than those who don’t. Many, who don’t eat breakfast, wind up starving at lunch, and overeating, or snacking several times before lunch. Usually the snacks are not nutrient dense, but rather non-nutritious or junk food as it is called.

Overeating can and will lead to obesity, with other side effects, including cardiovascular disease, and type II diabetes, too mention a few.

The gall-bladder is also affected. During the night the body repairs itself from the prior day. The liver makes bile and stores it in the gall-bladder. By morning the gall-bladder is waiting for food to enter the stomach, so it can release the bile.

When this does not happen, morning after morning, the vile will soon calcify, and the gall-bladder will become infected and will need to be removed. Of course, this takes years to happen, but once the gall-bladder is gone, weight problems will then set in.

Healthy foods, which are eaten at breakfast, such as whole grain toast, bagels, eggs, meat, bran cereals, and fruit will be a useful source of vitamins and minerals to provide energy for the rest of the day.

Usually when these are not obtained first thing in the morning, it will be difficult to compensate for them throughout the day. Keep in mind that without the appropriate levels of nutrients, the body will certainly not function properly.

Beside over eating, and not eating the right foods, our emotional well-being is also affected.

By consuming a healthy breakfast, it results in us choosing healthier foods throughout the rest of the day, so you consistently obtain the proper nutrition that your body needs.

If we only drink coffee before going to work, and once at work, our bodies are letting us know it needs fuel, and aside from feeling tired, we look for a energy drink, a small snack from the snack machine or a doughnut that might be in the break room. Do you see the vicious cycle from skipping breakfast?

Setting aside 15 minutes in the morning to enjoy breakfast, can really make a big difference in your life, and how you feel. When eating breakfast you should incorporate foods from at least three different food groups.

As an example, you could have a whole grain English muffin, smeared with cream cheese (a dairy food group) or almond butter (a protein food group), and an orange (a fruit group). Even a breakfast with an egg, 100% whole wheat toast, and fresh squeezed orange juice will do as well.

Link here for some breakfast ideas from Splendid Recipes and More.

FREE e-book for You -Breakfast for Your Health- Get it here:

download button green

Breakfast doesn’t need to be complicated.

 

 

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Leafy Green Salads as a Main Course

Different types of lettue greens

Summer is just around the corner and the leafy greens that were planted as seed in the early Spring are sprouting from the ground about now. Have you considered what you are going to do with all those fresh leafy greens that will soon hit the market?

leafy greens sproutingOr maybe you have a home vegetable garden, with leafy greens now sprouting?

Will here at Splendid Recipes and More we have some options. Making up a leafy green salad and adding chicken breast to it, and of course a dressing or vinaigrette.

Chicken breast is the lean meat of the poultry bird. A great choice for weight control. The method of cooking the chicken is either to Broil, grill or bake it. These methods offer good nutrition and flavor.

What is your knowledge of all those wonderful greens you see in your garden or in the produce department of your favorite market?

There’s: Kale, Spinach, Arugula, Red and Green leaf lettuce, Cabbage, Endive, Radicchio, even Cilantro, Mint, Fennel, and Basil.

They are all a nutrition powerhouses and excellent source’s of vitamins A C, and K, and some like kale are a good source of calcium, as well as folate and potassium.

The benefits of eating these greens are weight loss and control, as they are a high fiber food. Cuts your risk of high blood pressure plus heart disease. Eating any of these greens will reduce blood clotting, reduces calcium in arterial plaques, reduces inflammation, and you will get improved memory and eye sight as well.

Of course you can add some color to the salad, like red, orange or yellow bell peppers. Don’t forget the cherry tomatoes, red onions or even some wild carrots (they have varying colors as well).

Now that we are all salivating for a Salad as a Main Course, here are some recipes (follow the link for the written recipe with instructions)…

Kale Sweet Potato and Chicken Salad

 

Kale Sweet Potato and Chicken Salad

 
Chicken Curry with Mango and Spinach Salad...close up

 

Chicken Curry with Mango and Spinach Salad

 

 

Baja Citrus Chicken Bowl

 

Baja Citrus Chicken Bowl

 

 

 

Follow this link too more recipes, Salads as a Main Course.

 

 

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The Eternal Debate: Does Organic Living Require Supplements

supplementsThere’s an interesting trend happening in natural and organic living. People who tout the consumption of plenty of fresh fruits and vegetables, also seem to consume a lot of supplements. I’ve had many people ask me about this. If you’re living a healthy lifestyle, why do you need supplements?

It’s a very good question.

Many people living an organic lifestyle cite depleting soils, premature picking, cooking, processing and other factors as decreasing the nutritional value of our food. But here’s my take on it. If you’re eating healthfully, exercising regularly and unless you have specific health issues, supplementation may not be necessary.

Supplements are big business. Whether they’re synthetic or they’re natural (if you do take them, go natural), it’s a business that must convince the consumer they need their product. It’s a decision that each person needs to make for themselves and it’s important to remember that having too much of certain vitamins and minerals can actually be harmful.

And more importantly, supplements can be very expensive and you need to decide carefully if they need to be in your budget.

Many people claim they’ve never felt better when taking a specific natural supplement for a specific purpose. That’s absolutely wonderful and if you’re getting the results you are looking for, more power to you. Just realize that some supplements can create dependence and even though they’re natural, can harm you.

Recently Dr. Oz shared some tips for considering supplements:

researching– Choose single ingredient supplements
– Do your research thoroughly
– Beware of trendy supplements

And here’s how I approach it:

Eat more raw food: The more raw fruits and vegetables you eat, the more nutritional value you can pack in. Cooking strips food of vitamins and minerals, so while you may still eat the same amount of cooked food, you’re reducing the benefit you receive.

When you cook, eat real food, not pre-made processed food. Cooking your own food ensures you can use more wholesome ingredients and use cooking methods that retain the most nutritional value possible.

raw organic vegetables

Stay active. A lot of your health depends on staying active. You can take all the vitamin supplements in the world, but you still need to get moving. Exercising gives you more energy and can give the same type of boosts that supplements can, but exercise is truly natural.

Pay attention to your body. Eating and living healthy isn’t a foolproof way to stay healthy, unfortunately. So do pay attention to your body and seek medical advice, where needed.

Sleep well. A lot of the reason we feel run down is because we simply don’t get enough sleep. Make it a priority and organize your day, giving yourself plenty of wind down time so you can get a proper night’s rest.

And finally, if you’re concerned, you can get tested. There are blood tests that you can get to ensure your body is getting enough vitamins and minerals. Go ahead and get one. You might be surprised that you’re as healthy as a horse. And if, heaven forbid, you’re not, you can take action on those findings.

Next theme link here: No More Excuses: If You Want Organic Living, You Can Have It

What Others are Saying about Supplements

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Salad as a Main Course

Salad as a Main Course

According to whfoods.org website, chicken is rated as a very good source of protein, providing 67.6% of
the daily value for protein in 4 ounces. Protein can be important in reducing bone loss in older people.

One scientific study on the subject showed that men and women from 70 to 90 years old who had the
highest protein intake lost significantly less bone over a four-year period than those who consumed less
protein.

Animal protein, as well as overall protein intake, was shown to be associated with preserving
bone mass in our bodies. Chicken is also an excellent source of the cancer-protective B vitamin, niacin
and is also a very good source of the trace mineral, selenium. Selenium helps with the function of the
thyroid hormone metabolism, antioxidant defense systems, and immune function.

As for the leafy greens, they may help prevent cancer and heart disease, specially the dark greens. Leafy
greens are nutrient rich and full of vitamins. They are a healthy food choice as they contain no
cholesterol and are low in sodium. They are also rich in iron, calcium and phytonutrients.

Leafy greens are also good for vitamin K a fat soluble vitamin stored in the liver. Vitamin K is important
for blood clotting and wound healing. According to the FDA adults need 0.001 mg of vitamin K per 2.5
pounds of body weight per day. Vitamin K deficiency is rare and usually occurs when the body is unable
to absorb vitamins from the gastrointestinal tract. If you are low on vitamin K the sign will be easy
bruising or bleeding easily.

Prepare fresh chicken according to recipe, add vegetables, fruits, spinach and other leafy greens and
presto you have a “Main Course Salad.” Link here for some ideas for lunch tomorrow or dinner tonight!!

What Other’s are saying about Salads, Main Course Meals, or Food In General

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