I’ve got news! In a week from today I start my journey West. I recently accepted a position in San Francisco… Time for a whole new adventure. I am super excited and nervous but I will channel that energy for something positive. About five months ago I set out to change my career and well, it finally happened, anything is possible.
Fall weather has me reaching for everything pumpkin when I have a sweet tooth but when I want something savory then I reach for butternut squash or sweet potatoes. I am over pumpkin at the moment; my savory taste buds have kicked in, hence this recipe was born.
Butternut squash is an excellent way to increase your dietary fiber as well as nourish your body with vitamins A & C. With the winter months upon us your skin needs these vitamins more than ever (#makeyourskinglow).
- 1# Brussels sprouts; quartered with roots removed
- 1# butternut squash; diced
- 1 tsp ground black pepper
- 3 tbsp olive oil
- 3 shredded pieces of proscuitto
- 3 tbsp crumbled goat cheese
- Drizzle of balsamic vinegar
- To taste: 1 tsp sea salt
- Pre-heat the oven to 400 degrees Fahrenheit.
- In a bowl toss the following ingredients well: Brussels, butternut squash, olive oil, black pepper, goat cheese, proscuitto, and sea salt.
- On a parchment lined baking sheet spread out the Brussels and butternut squash.
- Drizzle balsamic vinegar over the vegetables.
- Bake for 30 minutes.
- Set aside and serve with your favorite entree (or in my case, eat from the baking tray and pass out in a food coma).
xxx – Sarah
Bread, buns, and cakes stress me out sometimes. I try to find gluten-free options in the store that are appealing but lately none stand out. I’m in the mood for texture/grittiness but without the wheat. Rather than buying overpriced gluten-free options I opted to make my own… These cakes are pretty darn good if I may say so.
I am heading out of town this weekend and wanted to use everything in my pantry/refrigerator… Successfully did just that. The recipe calls for quinoa which is a fantastic gluten-free grain. It is a great protein source for vegetarians and vegans since it is a complete protein – contains all of the nine essential amino acids! Had a taste tester who said these were like a healthy but yummy version of hush puppies hence the name!
- 1 cup quinoa, cooked (utilized the Organic Tricolor Quinoa from Trader Joe’s – so delish)
- 1/3 cup olive oil
- 4 eggs
- 1/3 cup aged parmesan cheese, grated
- 1 cup asparagus, minced
- 2 tbsp garlic, crushed or minced (when in a bind I opt for ready-to-use garlic products which are a staple in my refrigerator – I love the Roasted Minced Garlic from Spice World)
- 1 cup coconut flour
- 1/2 tsp sea salt or ‘to taste’ (I did about 3 full grinds of my salt – equivalent to 1/2 tsp)
- 1/2 tsp black pepper; ground
- 1/2 tsp red pepper; flakes
- In a large mixing bowl, combine the cooked quinoa, olive oil, eggs, asparagus, garlic, and flour, stir well.
- Add the necessary spices (S&P) then stir well or mix with your hands.
- Under medium-high heat drizzle olive oil in a large saucepan then using your hands create Ping-Pong shaped balls and place on the pan. Keep a space between each ball then flatten with a spatula.
- Allow to heat each side for 3-4 minutes until slightly browned then finish with a 30 second-1 minute sear on each side.
- Set to the site on a cool plate or wire rack.
- These cakes are absolutely heavenly when added to a salad, topped with meat, or topped with cooked veggies.
xxx – Sarah
To cook quinoa: Combine 1 cup quinoa and 2 cups water bring to a boil atop stove then reduce to a simmer and cover. I usually allow it to sit out on the stove top covered for 2-3 hours then start utilizing it by itself or in other recipes such as this one.
Just the beginning…
Time to get back at it! This workout is like the others – short and sweet with a touch of ‘glistening.’ The focus is the chest with a mix of some other details.
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.
Warm-up: Light jog for 3 minutes on the treadmill or speed walk
Exercise #1: Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)
Exercise #2: Incline Chest Flyes – 4 sets (15/12/12/12)
Exercise #3 – Superset: Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)
Exercise #4: Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)
Exercise #5: Side Planks – 3 sets (60 seconds)
Exercise #6: Cable barbell bicep curls – 4 sets (18/15/12/10)
Exercise #7: Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)
(Methodology: From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down. In other words, keep your grip firm and make a fist like you would attempt a punch.)
(Bonus Lab: Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss. The best options are a mix of protein/fat/complex carbohydrates. Your body works hard day in and day out but it needs fuel and that comes from food. I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)
xxx – Sarah