Heart Healthy Recipe

When the day is long and the work hard, preparing the comforts of home are best left simple. This heart healthy recipe calls for seasonally available farm fresh organic produce and requires not much more than this.

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Ingredients include butternut squashonions, sweet potatoes, potatoes, tomatoes, apples, fresh herbs and mixed greens. All courtesy of what was seasonally available in my Sage Mountain Farm Community Supported Agriculture (CSA) farm share box, available for purchase at the Sage Mountain Farm stand in Anza or at one of our local Farmers Market locations. 

  1. Begin by rinsing and chopping your veggies, fruit and herbs.
  2. Lay flat on a rimmed baking sheet and drizzle with oil. I like to alternate between Extra Virgin Olive oil and Refined Cold-Pressed Coconut oil (for a texture and taste similar to butter).
  3. Mix and top with a turn of freshly ground Himalayan salt and black pepper.
  4. Bake at 350 for twenty minutes or until soft enough to sink your teeth into.
  5. Plate with a bed of mixed greens, a colorful variety of cherry tomatoes, and dress it up with a dollop of Aris plain sheep’s milk yogurt and fresh organic mint.
  6. Accompany with a bowl of organic strawberries & cantaloupe, a refreshing glass of lemon water and this meal will not only satisfy, it will assure the energy, health and vitality you need to do it all again tomorrow! 

IMG_1524.JPGGive thanks…. and enjoy!  


According to organicfacts.net, cardiovascular diseases make up the single greatest cause of death on the planet. Between ischaemic heart disease, strokes, and hypertension-related deaths, more than 17 million people die each year due to cardiovascular issues. For that reason, protecting their heart is one of the most important and imperative things that everyone needs to do, even at a young age. Preventing situations like unbalanced cholesterol levels, high blood pressure, plaque build-up in your arteries, and unnecessary strain on your cardiovascular system is of the utmost importance.


*Thank you Izzy for preparing this delicious meal and teaching me how to keep it simple! 


Love your food, love your body – Love your family, love your farmer. Join a Community Supported Agriculture (CSA) program today and live for a healthier you!

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We are here to provide you with the highest quality produce we can, through our CSA program and through any of our many Farmer’s Market locations throughout Riverside, San Bernardino and San Diego Counties.  We hope that you explore our webpage and become as excited and passionate about local, organic food, as we are.  It is our mission to promote a healthier community through our CSA program.  If you have any questions, please don’t hesitate to contact us anytime by email, phone, or through the comments section of this website.

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This farm is a labor of love and we couldn’t do it without our community and wonderful customers! Please tell your friends about us. Referrals are the greatest compliments and we appreciate them more than we could ever convey!

Let’s make small farms in our region stronger and profitable!


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New blog posts coming soon… Bone Broth Recipe, How to make Home-made Dog Food, The Gloriously Green Smoothie & Farm Fresh Chicken & Vegetable Soup!


Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!
amy_watermelon
Many blessings to you and yours!

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Butternut Squash and Apple Bisque Soup

A savory, mouth-watering warm up that will make your skin glow!

INGREDIENTS

  • 1½ lb. Sage Mountain Farm apples
  • 4½ lb. butternut squash
  • 1 large candy onion
  • 3 tbsp. extra-virgin olive oil
  • ¼ c. packed brown sugar
  • ¾ tsp. ground cinnamon
  • ½ tsp. ground cardamom
  • tsp. salt
  • ½ tsp. ground pepper
  • 4 cups Sage Mountain Farm chicken bone broth
  • Plain Aris sheep’s milk yogurt (optional)
  • Fresh chives and coarsely ground pepper

DIRECTIONS

  1. Preheat oven to 425 degrees F. Divide apples, squash (cut sides up), and onion between two 15 1/2- by 10 1/2-inch jelly-roll pans or shallow large roasting pans; drizzle with oil. Toss onions and apples to coat with oil. In cup, mix brown sugar, cinnamon, cardamom, salt, and pepper. Sprinkle spice mixture over ingredients in pans. Place pans on 2 oven racks; roast 1 hour or until very tender and golden, rotating pans between upper and lower racks halfway through roasting time. Cool slightly.
  2. With spoon, scoop out flesh from squash halves and transfer to medium bowl. Discard any dark, tough bottom layers from onion quarters. Cut onion and apples into large chunks.
  3. In blender at low speed, blend one-third of roasted vegetable mixture with 1 can broth until pureed. Pour pureed mixture into 4-quart saucepan. Repeat 2 more times with remaining vegetable mixture and broth. Add 2 cups water to pureed mixture; heat to boiling over high heat. Reduce heat to low; cover and simmer 5 minutes to blend flavors. (If not serving soup right away, spoon into large bowl; cover and refrigerate up to 2 days. Or ladle soup into freezer-safe containers and freeze up to 1 month. Thaw in refrigerator overnight; to serve, reheat over medium heat.)
  4. To serve, ladle soup into individual soup bowls and swirl some yogurt.
    Give thanks…… and enjoy!

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Nutrition and Health Benefits of Butternut Squash

1. Prevents high blood pressure

A one cup serving of butternut squash contains almost 500 mg of potassium, which can help decrease your blood pressure by counteracting the effects of sodium in your diet. Keeping your blood pressure in a healthy range can help you steer clear of serious health issues like heart disease and stroke.

2. Promotes regularity

One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract by supporting healthy bacteria in the gut.

3. Improves eyesight

Butternut squash is literally loaded with vitamin A—one cup of squash has over 350 percent of the recommended daily allowance (RDA), which is uber-important for healthy eyesight. It’s a great source of zeaxanthin and lutein, two powerful antioxidants that can also protect your vision.

4. Keeps bones strong

Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain healthy bone structure, calcium absorption, and improve the mineral density of the spinal column. Meanwhile, vitamin C takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.

5. Protects your skin

Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin: A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in 4,025 women aged 40-74, and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.

6. Boosts immune function

While vitamin C may not cure the common cold, it may help reduce your risk of developing further complications, such as a lung infection or pneumonia. It may also help protect you from other immune system deficiencies, such as cardiovascular disease.

7. Reduces inflammation

Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis. For example, a study by the University of Manchester found that those who had the highest intake of the antioxidant beta-cryptoxanthin were only half as likely to develop arthritis over a seven to 15 year period, compared to those with a lower intake. Another study published in the journal Cancer Epidemiology Biomarkers and Prevention followed nearly 400,000 people for up to 16 years, and found that a higher intake of beta-cryptoxanthin also reduced the risk of lung cancer by more than 30 percent.

8. Aids in weight loss

With less than 100 calories, 26 carbohydrates, and almost no fat in a one cup serving, it goes without saying that butternut squash is the cheese to your diet’s macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight. Add this nutrition-packed food to a larger portion of your meals, and your weigh scale won’t even know you’re standing on it. (Kidding. Sort of.)

Source: OrganicAuthority.com


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.

Join+Our+CSA+2015Let’s make small farms in our region stronger and profitable. 

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Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!
amy_watermelon
Many blessings to you and yours!