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paleorecipecookbook · 5 years

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Carrot Fritters with Avocado Cream Sauce

I’ve really become quite accustomed to having carrots every single day. In case you didn’t hear my carrot fiasco story of 2019, here’s the gist of it – I was ordering my groceries online, I thought I order 10 carrots but I actually order 10 32-ounce bags of carrots instead. So we’ve been eating A LOT of carrots lately. Carrot breakfast cookies, roasted carrots, Moroccan carrot salad, harissa carrot salad, and hell, I’ve even been eating them raw when I’m trying to keep some self control over the dinner I’m currently making. Not eating half your dinner while you make it is close to impossible. But my FAVORITE thing I’ve made with carrots is carrot fritters. I’m obsessed! These are crispy on the outside, soft on the inside. They have the perfect amount of spice that you just barely notice is when you bite into it. And the sauce that goes on top just makes it absolute perfection. Eat these as a snack, use it as a bun for a burger or eat it as a side dish. It’s seriously one of my favorite ways to get veggies in to my diet.

On another note, recently I found out that magnesium helps with muscle recovery since it forces the muscle to recover. Plus, it’s suppose to help with sleep. I don’t really have an issue with sleep but I feel like I can always be doing something better, so I decided to hit up some Natural Calm recently. I use to take it years and years ago and it was awesome for sleep. But I’ve experienced the opposite since I started again. And of course, 42017329 people on instagram informed me that there are a ton of different kinds of magnesium. Damnit supplements, why do you have to make everything so hard?! I guess Natural Calm is magnesium carbonate or citrate or I don’t f*cking know, and I should be taking magnesium glycinate or some bullsh*t. Here’s the thing about instagram – I get 100 messages from people telling me I’m taking the wrong supplement and all 100 people have different answers to what I should be taking. It’s just like the internet – it’s a sink hole of new questions. That’s why it’s important to never have human interaction and simply trial and error your life yourself. Sure Natural Calm might not be helping my sleep, but I feel clean as a whistle come morning time, know what I’m saying.

Man, I’m the worst food blog ever. Sorry about that. But these carrot fritters should are the best!

Carrot Fritters

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Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Yields 10-12 fritters

Ingredients

For the fritters

3 cups finely grated carrots (about 6-8 medium carrots)

2 eggs, whisked

1 cup paleo baking flour

1 small shallot, minced

2 garlic cloves, minced

lots of salt

pinch of black pepper

1/8 teaspoon cayenne pepper

2 tablespoons green onions, chopped (plus extra for garnish)

3-4 tablespoons ghee or avocado oil

For the avocado cream sauce

1 avocado

1/2 cup dairy-free greek yogurt (I use Kite Hill brand)

juice of 1 lime

1/4 cup cilantro

heft pinch of salt

Directions

Finely grate the carrots then mix in a large mixing bowl with the rest of the ingredients (except for the ghee) and mix to completely combined

Place a large nonstick skillet over medium-low heat, add ghee to melt. While the skillet heats, use an ice cream scoop to scoop out 10-12 scoops then form in to patties. Place in the skillet, not overcrowding the pan, and cook for around 5-6 minutes per side. Keep an eye on the heat to make sure the fritters are browning without burning.

While the fritters cook, place all ingredients for the cream sauce in a food processor and blend until smooth.

Top each fritter with extra green onions and the cream sauce.

by juli

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gethealthy18-blog · 6 years

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7 Surprising Ways Butternut Squash Can Improve Your Health

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/7-surprising-ways-butternut-squash-can-improve-your-health/

7 Surprising Ways Butternut Squash Can Improve Your Health

Swathi Handoo August 24, 2018

If ‘A’ stands for Apple in the English alphabet chart, it would stand for Butternut squash in the vitamins chart. Winter squash or butternut squash is a rich source copious amounts of vitamin A and is hence synonymous with it.

True to its name, this vegetable has a buttery and creamy texture when cooked right. This is why it is used to make soups, creams, sauces, dressings, and desserts.

Eager to know what else this versatile squash has to offer? And how to get the best out of it? Scroll down to get started!

Table Of Contents

Butternut Squash In Brief

Butternut squash (Cucurbita moschata) belongs to the family of gourds and melons (Cucurbitaceae) and is native to the Americas. This squash is grown in summer – contrary to its name – and harvested in fall.

It has a unique hourglass shape with a tough peel that looks bright in shades of yellow, orange, and brown. Because of the tough skin, the butternut squash has a longer shelf life. So, you can enjoy this summer-grown squash in the winters too!

The pulp of the butternut squash is soft, yet fibrous. When fresh, the pulp is sweet, juicy, creamy (when cooked), and rich in carotenoids, vitamin A, folate, vitamin E, potassium, and magnesium.

The broader bottom part of the squash nests the seeds. You can either cook them or roast them like pumpkin seeds and add them to salads or soups for some crunch.

Adding baked or cooked squash to your meals every day does more than just boost your vitamin A levels. Want to know more? Keep reading!

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Benefits Of Butternut Squash

1. Cures Constipation In Children And Adults

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As if exams don’t cause enough stress, constipation adds to some children’s worries. The poor kids just cannot bear the pain and the cramps.

If your kids are among them, give them butternut squash, which is high in dietary fiber. You can give them fritters made of butternut squash or pumpkin.

Older people face the same problem. Having high fiber foods like butternut squash can mobilize the stools in your large intestine.

This way, the bowels don’t dry up, preventing constipation, encopresis, irritable bowel syndrome (IBS), and stomach cramps in children and adults (1).

2. Regulates Cholesterol Levels

Butternut squash is rich in omega fatty acids and low in calories (13 per ounce). It is also low in sodium and saturated fats.

This squash is also high in fiber, vitamin E, ⍺-carotene, and ß-carotene – which are potent antioxidants.

These elements scavenge free radicals and prevent lipid peroxidation and cholesterol accumulation in various parts of your body, especially the blood vessels.

3. Helps People With Diabetes

The first question that might have popped in some of your minds must be, “Is it fine to eat butternut squash if you have diabetes?” The answer here is yes, but in moderation.

Winter squash is high in starch, carbohydrates, fiber, vitamins, and essential fats. But it has a glycemic index of 51. Having this squash is way better than binging on potatoes, especially for those with diabetes.

This versatile squash also has high levels of carotenoids and carotenes that scavenge free radicals like peroxides and hydroxyl ions that cause inflammation of organs. Hence, it can effectively manage type 2 diabetes and low glucose tolerance.

4. Has An Anti-inflammatory Effect

⍺-carotene, ß-carotene, and vitamins A and C do the magic again! These compounds work as antagonists to pro-inflammatory compounds like prostaglandins, histamines, and interleukins and promote immunity.

Butternut squash – along with pumpkins, bananas, summer squash, sweet potatoes, onions, avocados, carrots, yogurt, and other soft and starchy foods – is given to people suffering from acute inflammation (2), (3).

Consuming this vegetable will reduce the incidence of inflammatory diseases like arthritis, asthma, GERD, leaky gut, IBS, and Crohn’s disease.

5. Strengthens Your Bones

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A 100 g serving of butternut squash has 3.5 mg of ß-cryptoxanthin. This abundant carotenoid is responsible for strengthening your bones.

ß-cryptoxanthin stimulates the gene expression of proteins involved in bone formation and mineralization in osteoblasts (bone cells). Moderate levels of this carotenoid can increase calcium and protein content in the bone cells while inhibiting bone resorption and osteoporosis.

Hence, including this squash in your diet, especially if you fall in the post-menopausal bracket, will boost your bone health and keep arthritis, osteoporosis, cancer, and other bone diseases at bay (4).

6. Fights Cancer

ß-cryptoxanthin appears to affect genetic regulation, antioxidant, and inflammatory markers in laboratory studies.

α-carotene is another phytochemical that has protective effects against cancer. Along with ß-carotene and other antioxidants, it fights cancers of various organs like the stomach, lung, breast, liver, and colorectum.

Although α-carotene has higher anticancer potential, the carotenoids and vitamins A and E present in winter squash help prevent and treat cancers, predominantly in women (4).

7. Improves Vision And Eyesight

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Butternut squash is synonymous with vitamin A. The carotenoids, particularly ß-carotene, ß-cryptoxanthin, lutein, and zeaxanthin present in this squash convert into vitamin A (retinol).

Retinol and retinal are the compounds responsible for absorbing ‘visible’ light. There are specific genes in your body that carry out the conversion of carotenoids into these light-sensing phytochemicals (5).

Half a cup (85 g) of cooked winter squash has 3.9 mg of ß-carotene. And considering the fact that there is no set recommended upper adequacy limit, you can add it liberally to your cooking (6).

Did You Know?

1 ounce of winter squash has about 3000 IU of vitamin A! Apart from improving vision and preventing eye diseases, vitamin A boosts your immunity and assists in embryonic development.

It is also essential for the development of learning and memory in the adult brain.

It is unbelievable that a vegetable that you took for granted is capable of giving you a whole new life. Don’t believe me?

Take a look at its nutritional profile.

Nutrition Facts Serving Size 1 Ounce 28g Amount Per Serving Calories 13 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0 g 0% Trans Fat Cholesterol 0mg 0% Sodium 1mg 0% Total Carbohydrate 3g 1% Dietary Fiber 1g 2% Sugars 1g Protien 0g Vitamin A 60% Vitamin C 10% Calcium 1% Iron 1% Calorie Information Amounts Per Selected Serving %DV Calories 63.0(264 kJ) 3% From Carbohydrate 58.4(245 kJ) From Fat 1.2(5.0 kJ) From Protein 3.4(14.2 kJ) From Alcohol 0.0(0.0 kJ) Carbohydrates Amounts Per Selected Serving %DV Total Carbohydrate 16.4 g 5% Dietary Fiber 2.8 g 11% Starch ~ Sugars 3.1 g Fats & Fatty Acids Amounts Per Selected Serving %DV Total Fat 0.1 g 0% Saturated Fat 0.0 g 0% Monounsaturated Fat 0.0 g Polyunsaturated Fat 0.1 g Total trans fatty acids ~ Total trans-monoenoic fatty acids ~ Total trans-polyenoic fatty acids ~ Total Omega-3 fatty acids 36.4 mg Total Omega-6 fatty acids 22.4 mg Protein & Amino Acids Amounts Per Selected Serving %DV Protein 1.4 g 3% Vitamins Amounts Per Selected Serving %DV Vitamin A 14883 IU 298% Vitamin C 29.4 mg 49% Vitamin D ~ ~ Vitamin E (Alpha Tocopherol) 2.0 mg 10% Vitamin K 1.5 mcg 2% Thiamin 0.1 mg 9% Riboflavin 0.0 mg 2% Niacin 1.7 mg 8% Vitamin B6 0.2 mg 11% Folate 37.8 mcg 9% Vitamin B12 0.0 mcg 0% Pantothenic Acid 0.6 mg 6% Choline ~ Betaine ~ Minerals Amounts Per Selected Serving %DV Calcium 67.2 mg 7% Iron 1.0 mg 5% Magnesium 47.6 mg 12% Phosphorus 46.2 mg 5% Potassium 493 mg 14% Sodium 5.6 mg 0% Zinc 0.2 mg 1% Copper 0.1 mg 5% Manganese 0.3 mg 14% Selenium 0.7 mcg 1% Fluoride ~

Numbers did the magic. Reality hit me hard! And that’s when I decided to take some serious steps to add butternut squash to my meals.

Guess what? The result was mind-blowing!

Do you want to know how I used it? Check out the recipes I have collected for you in the section below!

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How To Cook Butternut Squash

1. Roasted Juicy Butternut Squash

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What You Need

1 butternut squash (peeled, seeded, and cut in cubes)

2 tablespoons olive oil

2 cloves garlic (minced)

Salt to taste

Black pepper (ground) to taste

Mixing bowl (medium or large sized)

Microwave oven

Let’s Make It!

Preheat oven to 400° F (200° C).

Toss the butternut squash cubes with olive oil and garlic in a large mixing bowl.

Season the mix with salt and black pepper.

Arrange the coated squash cubes on a baking sheet.

Roast in the preheated oven until the cubes are tender and light brown (about 25 to 30 minutes).

Serve hot with bread, risotto, or alone as a side dish.

Tip: You can also add some cilantro or parsley, rosemary, and basil to give it an ‘herby’ twist.

2. Creamy-Dreamy Classic Butternut Squash Soup

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What You Need

2 tablespoons butter

1 small onion (chopped)

1 stalk celery (chopped)

1 medium carrot (chopped)

2 medium potatoes (cut in cubes)

1 butternut squash (peeled, seeded, cubed)

1 container chicken stock (32 fl.oz.)

Pepper (ground)to taste

Salt to taste

Cooking pot (large-size)

Let’s Make It!

Melt the butter in a large pot.

Add the onion, celery, carrot, potatoes, and squash cubes to it.

Cook for 5 minutes, or until they turn golden brown.

Pour in enough of the chicken stock to cover the vegetables. Bring the contents to a boil.

Reduce the heat to low, cover the pot, and cook on simmer for 40 minutes, or until all the vegetables are tender.

Cool the contents to room temperature.

Transfer the soup to a blender and blend until you get a smooth mixture.

Add the soup back to the cooking pot and mix in any remaining stock to attain desired consistency.

Finally, season the thick soup with some salt and pepper.

Roll yourself up in woolens, light some firewood, get a good view at the balcony, and lap up a huge bowl of this heavenly creamy winter squash soup.

This is the best way to soak some warmth in winters. You are welcome!

3. Whacky Winter Squash Rolls

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What You Need

1½ cups winter squash (peeled, seeded, cubed)

1 cup scalded milk

2 packets active dry yeast (0.25 oz.)

½ cup warm water (110° F or 45° C)

6 cups all-purpose flour

½ cup white sugar

2 teaspoons salt

½ cup shortening

Saucepan (small or medium-sized)

Potato masher

Mixing bowls (small and large-sized)

Let’s Make It!

Preheat oven to 400° F (or 200° C).

Add the winter squash cubes to a small saucepan and cover them with water.

Bring the water to a boil and cook until the squash cubes are tender (about 15 minutes).

Drain the water, cool, and mash the cubes uniformly with a potato masher.

In a small bowl, dissolve the active yeast in warm water.

In a large bowl, combine 5 cups of flour, sugar, and salt. Stir in the yeast mixture, shortening, mashed squash, and milk. Mix well.

Stir in the remaining flour, half cup at a time, beating well after each addition.

When the dough has pulled together, turn it out onto a lightly floured surface.

Knead until it is smooth and supple (about 8 minutes).

Lightly oil a large bowl, place the dough in it and turn it to coat it with oil evenly. Cover the bowl with a damp cloth and let rise in a warm place until it has doubled in volume. This will take about 1 hour.

Divide the dough into 12 equal pieces and roll them into rounds.

Place the rounds in a lightly greased 13”x9” baking pan. Cover them with a damp cloth and let them rise until they have doubled in volume (about 30 minutes).

Bake at 400° F (or 200° C) for 10 to 15 minutes or until golden brown.

Serve when warm with some whipped, flavored cheese-yogurt dip or just as a side with some zesty pesto sauce pasta.

Delicious is an understatement!

Butternut squash is like a quick-fix for all your bad days when you tested those innovative dishes that ended up tasting horrendous.

It imparts a very creamy, buttery, nutty flavor to any dish. Thus, it works like a concealer, covering up the mistakes you made while cooking it up.

Having said all this, is it safe to have butternut squash daily and in every meal? Let’s find out!

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Risks And Side Effects Of Butternut Squash

Due to the vitamins, minerals, and micronutrients it contains, there are no documented side effects of butternut squash. It is not very sweet, has a low glycemic index and, hence, can be eaten by people with diabetes too.

But, in very rare cases, the following effects could occur:

Dermatitis

Members of the Cucurbitaceae family have triterpenes, cyclic hydrocarbons, and phytochemicals like cucurbitacin that are potent allergens.

If you do not wash the squash well before cooking, it might have surface pathogens, insects, or fungi that can trigger an allergy (7).

You might see patches on your skin that feel itchy and turn red and more prominent with time. Consult a physician at the earliest in such cases.

Might Interfere With Medication

An ounce of butternut squash has 98.5 mg of potassium. Having this squash is like having a potassium shot!

When your body is being treated with potassium boosting drugs like ACE inhibitors and beta blockers to regulate your heart health, supplementing potassium through your diet could cause a harmful overdose.

Talk to your doctor if you are on cardiovascular medication and frame a safe intake level before proceeding.

Risky For Kidneys

If you are suffering from kidney trouble, be careful while eating winter squash.

When your kidneys don’t work well, they cannot filter and flush out accumulated toxins – especially ions – from your system.

Hyperkalemia is not a good thing to have and can lead to muscle weakness, palpitations, and impaired control and coordination.

What’s The Verdict?

Well, except if you are allergic to pumpkins, cucumbers, or gourds, there is no good reason for you to say ‘no’ to butternut squash.

People of all age groups, specifically women, can enjoy this versatile gourd through the seasons.

This time when you are at the market, look for a bright orange-brown, hourglass-like winter squash with a firm, intact stem. Pick the ones without cuts or soft spots.

Despite all these efforts, if you can’t bring yourself to like butternut squash, then pumpkins and acorn squashes are your saviors. You can add them to your soups, pastas, or even bread.

Try out the recipes shared here and let us know how they turned out. We’d love to hear some honest feedback, suggestions, and comments from you. So, please write them to us in the comments section below.

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References

1. “Constipation in Children…” Health Encyclopedia, University Of Rochester Medical Center 2. “An anti-inflammatory diet as treatment…” Nutrition Journal, US National Library of Medicine 3. “Traditional Chinese Medicine Booklet” Managing Pain with Traditional Chinese Medicine 4. “Absorption, metabolism, and functions…” Nutrition Reviews, US National Library of Medicine 5. “Retina, Retinol, Retinal and the Natural…” Nutrients, US National Library of Medicine 6. “Nutrients for the aging eye” Clinical Interventions in Aging, US National Library of Medicine 7. “Butternut squash (Cucurbita…” Contact dermatitis, US National Library of Medicine

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