dinner, healthy, paleo, recipe, side dish, vegan, vegetables

Roasted Delicata Squash with Lemon Tahini Sauce


Roasted squash in the middle of August may not sound exactly tempting, but when I saw these squash at Whole Foods, I couldn’t resist. After cooking, the skin of the delicata squash softens and you can eat it! Meaning, no need to peel the skin, just trim and cook! I love anything that saves me an extra few minutes in the kitchen and so I braved the oven and got cooking.

What sets this recipe apart from other roasted squash is the to die for lemon tahini sauce! Tahini is one of the main ingredients when making hummus but this sesame seed paste is super versatile. It goes great in sauces and dressing to top pasta, vegetables, salad, and more. I love making a tahini dressing paired with a spinach salad and summer berries 🙂

Delicata squash is rich in beta carotene (which converts into Vitamin A). To help your body better absorb this valuable antioxidant, the addition of a healthy fat source (tahini sauce!) can help your body maintain it’s carotenoid and Vitamin A stores.


Roasted Delicata Squash with Lemon Tahini Sauce

Ingredients

  • 4 delicata squash, de-seeded and cut into half circles
  • 2 tsp olive oil
  • salt and pepper, to taste
  • 2 TBS tahini
  • juice from half large lemon
  • 2 TBS water
  • 1 tsp herbs de provence

Directions

  1. Preheat oven to 400 degrees. Line a baking sheet with foil. Place cut squash in a single layer on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper to taste. Stir squash with your hands to ensure they are evenly coated with olive oil and spices.
  2. Bake in oven for ~30 minutes until squash is softened and caramelized. Halfway through cooking, flip squash allowing them to cook evenly on both sides.
  3. While the squash is cooking, prep the tahini sauce. Add tahini, lemon juice, water, herbs de provence, and fresh cracked black pepper to a dish and whisk together with a fork to combine. I also added a drizzle of olive oil to bring the dressing together.
  4. Remove squash from the oven and drizzle with tahini sauce. Serve immediately.
  5. Dressing will last in the refrigerator in a mason jar for 3-5 days.
dietitian, dinner, main dish, nutrition, recipe

Chipotle Lime Fish Tacos

Currently I am battling a nasty cold/bronchitis/the flu that has made my senses a little stuffed up and my mind a little boggled. When your sense of taste/smell has been compromised, I say go with extremes. I have found that when seriously congested, I can only taste foods that are either very spicy or very sweet- no in betweens. Similar to taste changes that occur when a patient is going through chemotherapy (ex.due to side effects of treatment) or natural taste changes as we age, we need to make slight changes in the preparation of our foods so that food will be palatable and nourishing.

My chipotle lime marinade is a great recipe that plays up spice and citrus to battle through my congested sinuses. It is spicy, smoky, zesty, and easy! It can also be used with chicken or other proteins. I’ll use it to top salads, tacos, burritos, or make enchiladas with.


Chipotle Lime Fish Tacos

Ingredients

  • 2 cod fillets (you can also substitute chicken breast or tilapia)
  • 1 can chipotle in adobo
  • 2 limes
  • 1 yellow bell pepper, sliced
  • 1/2 red onion chopped
  • 1 clove garlic, minced
  • 1 tsp cumin
  • 1 tsp paprika
  • 2 TBS chopped fresh cilantro
  • 1/2 tsp oregano
  • 2-3 TBS olive oil
  • salt and pepper

Directions

  1. Remove chipotle peppers from can and dice.
  2. Place fish or chicken in a large zippered bag or covered container. Add chipotle, juice of 2 limes, bell pepper, onion, garlic, spices, herbs, and a couple pinches of salt and pepper. Shake bag or stir to combine. Ensure that the marinade is evenly distributed on the fish.
  3. Marinate over night!
  4. Heat a skillet over medium heat and spray with cooking spray. Pour in fish with marinade. Cook until the fish is opaque and browned on both sides, about 5-7 minutes per side.
  5. Serve with fresh cilantro, shredded cabbage, and salsa. Top with sautéed marinated peppers.

#karionnutrition

Uncategorized

Parchment Paper Salmon

It’s been HOT, HOT, HOT in LA lately. Like sweat pooling behind your knees and through your shirt hot. Never thought I would say it but I wish it was a a bit cooler. It’s October and I love sweatshirt weather and cuddling under blankets at night and you definitely can’t do either of those right now. Despite my complaints about the warm weather, you really can’t beat views like this:

Sunsets in Santa Monica
Sunsets in Santa Monica

And what made yesterday even better? The San Diego Chargers running train on the Jets!! I will admit that I’m a newly converted Charger fan. Since LA does not have a football team, I naturally rooted for whoever the Patriots were playing because I have a strong dislike for any Boston professional sports teams. (As a side note- this stems from my love for the Lakers and their bitter rivalry with the Celtics. Ask any of my friends and they will tell you that I bleed purple and gold for #24 and the LOS ANGELES LAKERS.) My boyfriend in from San Diego and by default I have become a Chargers fan. SO excited to see them doing well and even more excited that we’re going to see them play the Patriots in December at Qualcomm! #boltup

#BoltUp
#BoltUp

With the Chargers win, it was only fitting to have a winning dinner. Whole Foods was having a sale on wild caught salmon (GO SUSTAINABLE FISHING PRACTICES!) and so we had to buy some. I will admit that I don’t eat it as much as I should but maybe if I make parchment paper salmon every night for dinner, I might just get all my Omega 3’s in!

Parchment Paper Salmon with Greek Yogurt Mustard Sauce

Parchment paper salmon packets!
Parchment paper salmon packets!

Ingredients

  • 3 salmon fillets (about the size of your hand)
  • 1 small yellow zucchini, sliced
  • 1 small green zucchini, sliced
  • 1/2 red onion, minced
  • salt and pepper
  • olive oil
  • 1 lemon sliced, 1 lemon halved
  • 1/4 c nonfat Greek yogurt
  • 1/2 tsp garlic salt
  • Whole Foods all-purpose seasoning (or similar- I also like Trader Joe’s salt free 21 Seasoning Salute)
  • 1 TBS whole grain mustard
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried thyme

Directions

  1. Preheat the oven to 400 degrees. Tear off 3 medium sized sheets of parchment paper. In the middle of the parchment paper, arrange the sliced zucchini as a base for the salmon.
  2. Place the salmon fillet on top of the zucchini. Sprinkle with salt and pepper and drizzle with olive oil. Top with 1 TBS minced onion and lemon slices.
  3. Fold the parchment paper into packets. I folded the parchment paper how I had seen on a cooking show (see photo) but the folks at Cooking Light have a great method that further hammers home the heart health benefits of eating fish!
  4. Put the packets on a rimmed baking sheet and bake for 15-20 minutes, depending on the thickness of the salmon fillets.
  5. While the fish is cooking, whisk together the Greek yogurt, mustard, garlic salt, all-purpose seasoning, fresh cracked black pepper, rosemary, thyme, and fresh squeezed lemon juice (about 2 TBS).
  6. Remove fish from oven and carefully open the packets. Serve with lemon wedges and a drizzle (or more!) of the yogurt sauce!