Carrie Gabriel MS, RD earned her masters degree at CSU-LA and is committed to helping people achieve greater health and wellness.
Read more of her recipes online at: Steps2nutrition.com
Spaghetti Squash with
Roasted Brussels Sprouts,
Chickpeas, and Onions
BAKING TIME: 60 MINUTES FOR SQUASH + 20 MINS COOKING
YIELDS: 4-6 SERVINGS
1 spaghetti squash
1 pound Brussel sprouts
1 medium onion, halved and thinly sliced
3 cloves garlic, pressed
½ cup vegetable broth
15 ounces chickpeas, rinsed and drained
2 teaspoons dried basil
¼ teaspoon red pepper flakes (or to taste)
salt and black pepper, to taste
sliced almonds or avocado, optional
Preheat oven to 400F. Pierce a spaghetti squash a few times
with a knife (pierce deeply through flesh into center). Place on
a baking sheet or foil on center rack of your oven. Bake for 30
minutes and then turn it over. Bake another 30 minutes or until
outside has browned in places and shell feels soft. Remove from
oven and set aside until it is cool enough to handle. Once it’s
cool, cut it in half and remove and discard the seeds and scrape
the strands of squash out with a fork. Put the squash into a
bowl and set aside.
While the squash is cooking, prepare the Brussels sprouts. Trim
and discard the ends and cut the sprouts in half. Place on a
baking sheet and douse with olive oil. (This prevents burning;
if you don’t want to use the oil, cover loosely with a sheet of
aluminum foil.) When the squash has almost finished cooking,
put the sprouts into the oven and bake for about 15 minutes.
Remove them when they are just beginning to get brown (they
will finish cooking in the skillet in the next step).
In a large, deep, non-stick skillet, spray it down with cooking spray and cook the onions on medium-high heat until they
become golden, about four to five minutes. Add the Brussels
sprouts, garlic, and vegetable broth and cover the skillet with a
lid. Cook for 3-5 minutes, adding more broth or water if skillet
becomes dry. Add the chickpeas, basil, and red pepper flakes.
Stir in the spaghetti squash, and toss gently to mix. Cook until
heated through. Add salt and pepper to taste. Serve topped with
crushed or sliced almonds, if desired.
NOTE: this is a healthy recipe and while it is not difficult, it takes a little over
an hour to put together. You can store it in a sealed container and take it with
you to work with you after some advanced preparation.
Lentil and Quinoa
Stuffed Acorn Squash
BAKING TIME: 30 MINUTES + 15 MINUTES AFTER STUFFING
YIELDS: 2 SERVINGS
1 acorn squash, chopped in half
1 cup quinoa
½ cup lentils, red or green
1 red bell pepper, chopped
4-5 cloves garlic, chopped
2 tablespoons of coconut oil
¼ tablespoon cumin
¼ tablespoon turmeric
sea salt and pepper to taste
Set oven to 350F. Cut squash in half and place in a baking dish
filled with 1/2 an inch of water. Place flesh side down and bake
for 30 minutes.
In the meantime, cook 1 cup quinoa and 1/2 cup lentils together
in a pot of water (about two cups of water) for 10-12 minutes
or until fully cooked. In another pan, sauté the garlic and red
pepper in the coconut oil. When the red pepper and garlic are
soft, combine them with the lentils and quinoa. Then add the
turmeric, cumin, salt and pepper. Drizzle a little more coconut
oil if necessary.
When the squash is done, take it out and let it cool for about
five minutes. Drain the water from the pan and place a baking
sheet in the pan. Put the squash back in the pan and pour the
quinoa and lentil mix into each squash half. Bake at 350F for
about 15 minutes. Take them out and enjoy!
Chocolate Avocado Mousse
Here is a gluten-free dessert I enjoy making. It is super healthy,
and high in antioxidants, but also delicious, rich, and creamy.
PREP TIME: 15 MINUTES / YIELDS: 2 SERVINGS
1 large avocado
¼ cup coconut milk
4-5 tablespoons of cacao powder
1-2 tablespoons of honey
1 teaspoon of vanilla extract
Blend, scoop into a bowl and enjoy. Add fresh berries or other
garnishes as desired.