Meatless Monday: Enjoy All Colors of Squash

One Step At a Time...

You Can Go Meatless

For All Three Meals

Bent on Yellow Crookneck Squash

The folklore. The sunny burst of ubiquitous yellow crookneck squash in gardens and farmers markets is a welcome sign of summer. Named for its curved neck, the yellow crookneck squash, which originated in Mexico, has been pleasing palates for over 10,000 years. It is a staple food for Native American tribes, and is among the oldest and most cultivated crops. Of the many varieties of squash, the yellow crookneck squash is especially loaded with healthy nutrients.

The facts. Yellow crookneck squash is part of the gourd family, a variety of Cucurbita pepo, which includes both winter and summer squash, such as zucchini, pattypan, and pumpkin. The slight curve in its neck distinguishes it from its very close relative, the yellow summer squash, which has a straight neck. Light in calories—a one-cup serving has only 36—the yellow crookneck is hefty in dietary fiber and antioxidants. One serving packs in 10% DV (Daily Value) of satisfying dietary fiber, 16% DV of vitamin C, and eye-healthy beta-carotene, lutein and zeaxanthin.

The findings. Yellow crookneck squash has been the focus of ample research, focused on its antioxidant benefits. Beyond vitamin C and manganese, yellow crooknecks are a strong source of the carotenoids beta-carotene, lutein and zeaxanthin, known for protecting against cataracts and age-related macular degeneration. A study in a 2013 issue of Investigative Ophthalmology & Visual Science found a 25 percent reduced risk of progression of age-related macular degeneration with beta-carotene, vitamins C and E, zinc and copper supplementation. Replacing beta-carotene with lutein and zeaxanthin increased the benefits even more. As many of the antioxidants are concentrated in the skin and seeds, it’s important to eat the entire squash. Studies, such as one published in a 2008 issue of Journal of Food Science, show that steaming fresh and frozen summer squash retains the most antioxidants compared with boiling and microwave cooking.

The finer points. Late spring and early summer are peak season for yellow crookneck squash, but it’s available year round. Choose small- to medium-sized squash that are firm and heavy for their size, with a bright, smooth or slightly warted skin, clean of nicks, scratches or bruising. Interchangeable with other summer squashes in recipes, try yellow crooknecks raw—sliced into ribbons in salads or sandwiches—or grated into breads or fritters, sliced and sautéed, pureed into soups or smoothies and stuffed with whole grain bread crumbs and cheese.

Healthy Meatless Recipe:

EGGPLANT BURGER

(Adapted from One Green Planet )

INGREDIENTS:

• 2 teaspoons olive oil, plus more to brush on eggplant before roasting
• 1 red onion, diced
• 1 14 ounce can cannellini beans
• 1/4 cup diced green bell pepper
• 1/2 an eggplant (should equal about 1 cup)
• 1/4 cup chopped fresh parsley
• 1 tablespoon pine nuts
• 1 clove of garlic, crushed
• 1 teaspoon sea salt
• 1 teaspoon ground cumin
• 1/2 cup classic hummus (or your favorite flavor hummus)
• 1 cup panko breadcrumbs
• tomato, sliced for topping (optional)
• lettuce, for topping (optional)

Directions:

• To make the burgers, preheat your oven to 450 degrees Fahrenheit.
• Roast the eggplant by cutting it into 1/4″ slices and brushing each side with olive oil.
• Bake for 10 minutes on one side, then flip the slices and bake for another 5 minutes.
• Once the eggplant is done and you remove it from the oven, turn the oven down to 400 degrees Fahrenheit.
• While the eggplant is roasting, place the diced red onion and 2 teaspoons of olive oil in a skillet and cook over medium heat for 15-20 minutes, stirring often, until the onions soften.
• Place the eggplant, onion, beans, bell pepper, parsley, pine nuts, garlic, sea salt and cumin into a large bowl.
• Add the hummus and stir.
• Place the mixture into a food processor and blend everything together. It should only take about 15 seconds.
• Pour the mixture back into a bowl, stir in the breadcrumbs, and use your hands to make four large patties.
• Line a baking sheet with aluminum foil and spray the foil with olive oil or nonstick cooking spray.
• Place the patties on the foil and bake for 45 minutes, turning once halfway through.
• Remove the burgers from the oven, add your preferred toppings.
  
  
  
  
  
  
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Healthy Goals

When you’re about to make a lifestyle change, you should get excited and embrace your goal wholeheartedly, but be prepared to do some serious work. Setting and attaining wellness goals can be challenging, so it is important to garner all the support you can. Your friends and family can be a wonderful inspiration and can help to hold you accountable to your commitment. Another tool that will help increase your chance for success is a wellness journal.

Remember Green Goes With Everything

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Have a great week and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.”

~ Greg Anderson ~