Roasted Delicata Squash with Quinoa, Apple and Arugula Salad

Delicata “delicious” squash has a smooth, rich creamy taste and texture similar to butternut, without the peeling. The skin is thin, edible and add’s a crisp texture. It can be steamed in as little as seven minutes when cut into 1-inch cubes, baked, grilled or roasted in up to thirty minutes, and has a savory sweetness when caramelized.

This light-weight squash is easy to cut, clean and cook. If you’re feeling adventurous, the seeds can be roasted for a crunchy snack! Delicata squash is excellent paired with Sage Mountain Pork, onions, maple & cayenne pepper or simply with a pinch of salt!

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Today I’ve decided to boost Delicata’s antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating benefits with two super foods! The most protein-rich food available, Quinoa contains all nine essential amino acids, is rich in iron, magnesium, B2, manganese, and lysine essential for tissue growth and repair.

Arugula, my favorite green discovered last summer working at Sage Mountain Farm, has surprising health benefits. Inactivating cancer-causing chemicals, arugula protects cellular DNA from damage, induces cell death in cells that have already become cancerous, and prevents tumor blood vessel formation and tumor cell migration. Wow! Arugula’s vitamin and mineral rich content are necessary for soft subtle healthy skin, healthy eyes by preventing eyestrain, strong bones decrease rick of osteoporosis, boosts mood naturally by increased production of serotonin, creates red blood cells and is an excellent blood cleanser and oxygenator.  Chlorophyll rich arugula has a strong detoxification effect, increases energy levels and is being studied to prevent against heart disease, diabetes, Alzheimer’s and depression.

 

Arugula, squash and apples are great weight loss food too! Replace foods that promote weight gain with leafy greens & veggies as a simple way to boost your nutritional intake and minimize body fat storing insulin spikes. In the long term this is a far easier way of keeping the weight off than restrictive dieting.


Roasted Delicata Squash with Quinoa, Apple & Arugula Salad

Toss quinoa with arugula, apple, raisins and fresh herbs, then spoon the salad into a halved baked squash.

Ingredients:

  • 2 Delicata squash, halved lengthwise and seeded
  • 2 tablespoons extra-virgin olive oil
  • Salt and freshly ground pepper
  • 1 cup quinoa
  • 2 tablespoons golden raisins
  • 1 tablespoon sherry vinegar
  • 1 teaspoon honey
  • 1 Granny Smith apple, finely diced
  • 1 large shallot, minced
  • 1 garlic clove, minced
  • 2 tablespoons chopped mint
  • 2 tablespoons chopped parsley
  • 2 cups arugula

Preparation:

  1. Preheat the oven to 350°. Brush the cut sides of the squash with 1 teaspoon of the olive oil and season with freshly ground Himalayan salt and pepper. Place the squash cut side down on a baking sheet and roast for about 45 minutes, until tender.
  2. Meanwhile, in a saucepan, bring 2 cups of lightly salted water to a boil. Add the quinoa, cover and simmer for 10 minutes. Stir in the raisins and simmer, covered, until the water is absorbed, about 5 minutes. Transfer the quinoa to a large bowl and let cool.
  3. In a small bowl, whisk the vinegar and honey with the remaining 1 tablespoon plus 2 teaspoons of olive oil and season with freshly ground Himalayan salt and pepper. Add the dressing to the quinoa along with the apple, shallot, garlic, mint and parsley and toss well. Add the arugula and toss gently.
  4. Set the squash halves on plates. Fill with the salad.
  5. Give thanks… and enjoy!

Additional Recipe

Healthy Roasted Delicata Squash Seeds:

Scoop the pulp and seeds from inside the squash and separate out the seeds. Place them in a single layer on a cookie sheet and lightly roast them at 170°F for 15-20 minutes. By roasting at a low temperature for a short time you help to preserve their healthy oils.


*Winter squash is a vegetable that might be especially important for us to purchase organic. Recent agricultural trials have shown that winter squash can be an effective intercrop for use in remediation of contaminated soils, according to whfoods.com. For this reason, make a special point of purchasing certified organic winter squash from a local, small certified organic farm. We at Sage Mountain Farm are dedicated to growing the most nutritious, delicious certified organic fruits and vegetables.


At Sage Mountain Farm, we supply only the best nutrient rich produce grown in good healthy soil, mountain rich air using the cleanest natural volcanic spring water available to our local customers in San Diego County, Riverside and Palm Springs.

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Let’s make small farms in our region stronger and profitable. Coming soon new ways that you can support small farms in your community!

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Now available! from Sage Mountain Beef 



This week in my Sage Mountain Farm CSA box:

Local Raw Clover Honey, Strawberry Watermelon Jam, Local Farm-fresh Eggs, Concord grapes, Certified Organic tomatoes, a variety of Apples, Oranges, Radishes, Candy Onions, Tomatillos, Delicata & Butternut Squash, Dates Medjool, Watermelon, and a bag big of luscious Arugula.


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Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!

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Many blessings to you and yours!

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Organic Farm Fresh Vegetable Soup with Lentils

Where Does Your Food Come From?

Not all vegetables are created equal. It’s a fascinating exploration getting to know our food and the relationship it has with wellness, disease and our taste buds!

I’ve always loved the simplicity of what I thought farm life was like. Deep inside me I knew there was something special that had been lost in my generation and the greater culture at large. Farming and the delicacy of what it takes to produce truly good, live organic sustainable food is an enigma sadly lost in the translation of our culture. We aren’t taught, so those of us who know have a responsibility to teach and reach out in support of local organic sustainable small farms.

Today in my Sage Mountain Farm Community Supported Agriculture (CSA) box, I see beautifully colored & shaped varieties of summer squash, eggplant, cherry tomatoes, cucumbers, bell peppers, Anaheim peppers, okra, Valencia oranges, nectarines, Gala apples, and tomatillo de Milpa.

Many exciting ways to prepare these delightfully fun veggies come to mind!

As I ponder the options, my cherry tomatoes are slowly being devoured as I pop them whole. They are my favorite sweet treat! Usually I will save half the basket for my salads but I remember reading that the process of cooking tomatoes boosts their nutritional levels of potent antioxidant lycopene. Having recently come down with a cold, I decide to make a warm nutritious bowl of comfort food and fashion a farm to table vegetable soup with my Sage Mountain Farm CSA box. On the menu tonight….

Farm Fresh Organic Vegetable Soup with Lentils

Directions:
• Slice 1 cup cherry tomatoes in half
Chop the following into bite sizes:
• 1 zucchini
• 1 crookneck squash
• 1 celery stalk, thinly sliced
• 3 baby potatoes, with skin
• 1 onion
• 3 spring onion
• 6 cloves of garlic crushed or pressed & left to sit for 10 min. Then soak in 1/2 tablespoon of olive oil and set aside.
• 2 tablespoons Grass-fed bone broth
• 1 avocado, sliced
• 1 box of Organic Hearty Lentil Vegetable Soup

I have left over lentils in the fridge (cooked in onion & garlic) that I’m adding for a boost of minerals.*Lentils pack a ton of nutrition! They give you iron with energy to burn, stabilize blood sugar and are high in protein.

1. Heat 2 tablespoon broth in medium soup pot. Sauté onion in broth over medium heat for 5 minutes; stirring frequently.
2. Add 1 box of organic hearty lentil vegetable soup, 1 cup lentils, and your fresh, local organic veggies to the pot. Bring to a boil, then reduce to low and simmer for 5 minutes. Add the garlic olive oil mixture into your soup. Continue to simmer for 5 minutes, until your farm fresh organic vegetables are tender.
3. Top with sliced avocado.
4. Season with freshly ground Himalayan salt & pepper.

Give thanks… and enjoy!

To be engaged in Community Supported Agriculture, offers you a chance to share in the farms hand picked daily harvest. There truly is a difference in taste, quality and variety.

Let’s make small farms in our region stronger and profitable, for theirs is a labor of love that we reap the benefits of. Support your local small farm and become a CSA member today! Or visit us at your local Farmers Market!

Visit www.sagemountainfarm.com and together, let’s get healthy!