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Issue 108: Fiber-licious!

Savory Stuffed Squash 
Serves 6

Ingredients:
3 medium acorn squash, halved and seeded
3/4 cup chopped onion
2 cloves of garlic, minced
2 Tablespoons extra virgin coconut oil
2 Tablespoons extra virgin olive oil
4 Tablespoons tomato sauce
10 cups of chopped spinach leaves
1 15-ounce can of white beans, drained
½ cup of sliced black olives
1 cup of mozzarella cheese, shredded
sea salt, to taste
black pepper, to taste

Directions:
Preheat oven to 400 degrees Fahrenheit. Cut the squash in half, lengthwise, from stem to end and remove the seeds and stringy insides. In a baking pan, add about ¼ inch of water to the bottom of the pan and place each squash half in the baking pan, cut side up. Brush the insides of the squash with the olive oil and sprinkle with some salt and pepper. Bake for about 1 hour and 15 minutes or until the squash is soft and tops are slightly browned.

While the squash is baking, heat the coconut oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes. Stir in tomato sauce as well as a dash of salt and pepper. Stir in the chopped spinach and cook until tender—about 3 to 5 minutes. Add the beans and black olives. Stir gently and heat through, then remove from heat. When squash is done, remove from the oven and fill the squash with the bean mixture. Top with shredded mozzarella cheese. Broil filled squash until cheese melts—about 1-2 minutes. Serve.

Perfect Pizza
Serves 6-8

Ingredients:
One 12-inch pizza crust (You can make your own crust or find healthy fiber-filled crusts at your local health food store.)
dab of extra virgin coconut oil
½ cup of your favorite healthy tomato sauce or pesto
1 cup of broccoli florets
¼ cup of fresh mushrooms, sliced
½ cup of fresh tomatoes, sliced
¾ cup of whole fat, organic mozzarella cheese, shredded
½ cup crumbled feta cheese
¼ cup of raw slivered almonds

Directions:
Preheat oven to 400 degrees Fahrenheit. Place crust on coconut oil-coated pizza pan. Spread tomato sauce or pesto evenly over the pizza crust. Top with the broccoli florets, mushrooms and tomatoes. Sprinkle with mozzarella, feta and almonds. Bake for 20 minutes or until crust is golden brown. Serve.

Note: This recipe can be changed to include your favorite healthy toppings.

Monster Muffins
Makes about 12-18 large muffins

Ingredients:
2 cups whole grain flour
1 cup ground flaxseeds
1 cup pecans, chopped
1 cup raisins
1 cup oat bran
1 cup sucanat
1 ½ teaspoons baking powder
1 ½ teaspoons sea salt
1 ½ Tablespoons cinnamon
1 cup organic whole milk
3 omega-3 eggs, beaten
1 teaspoon vanilla extract
3 Tablespoons extra virgin coconut oil
1 cup canned pumpkin
2 cups shredded carrots
3 Granny Smith apples, peeled and shredded

Directions:
Preheat oven to 350 degrees Fahrenheit. Grease large muffin pan with coconut oil. In a large mixing bowl, mix the flour, flaxseeds, pecans, raisins, oat brain, sucanat, baking powder, sea salt, cinnamon, whole milk, eggs and vanilla. Mix until just blended. Stir in the pumpkin, shredded carrots, and apples. Mix thoroughly. Fill each large muffin cup 2/3 full of batter. Bake at 350 degrees for 20-30 minutes or until a toothpick inserted into the center of the muffin comes out clean. Cool.

Recipes courtesy of Extraordinary Health team

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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