Creamy Sesame Butternut Squash Pasta

February 18, 2014

1 tbsp coconut oil
1/2 yellow onion, finely chopped
1 medium butternut squash, peeled, seeds removed, and cut into 1/2inch chunks
1 square inch piece of fresh ginger, peeled and roughly chopped
2 garlic cloves, peeled and roughly chopped
1 cup chicken or vegetable stock
2 tbsp tahini
Juice from one lime
3 tbsp soy sauce
1 tbsp honey 
1/4 cup chopped cilantro or parsley
1 tsp ground coriander
12 ounces pasta, dry
8 ounces cooked chicken, cut into 1/2 inch chunks

On stove top, heat up large skillet on medium high. Fill up large sauce pot 3/4 of the way with water and start to bring to a boil.   Add coconut oil, onion, and squash to the heated skillet.  Saute for about 10-15 minutes, until lightly browned and fork tender.  While veggies are sautéing, make sauce by combining the ingredients, ginger through coriander, in a blender and puree until smooth. Add sauce and chicken to veggies and combine lightly, and add pasta to boiling water.  Turn skillet heat down to medium low and simmer for about 5-10 minutes.  Cook pasta according to package directions.  Once pasta is done to your likeness, add it to the skillet with the veggies, chicken, and sauce, and toss together lightly but thoroughly.  makes 4 servings.  
***Remember, you do not have to have ALL of the ingredients listed for this dish to be amazing!


Breakfast for Brighan

January 15, 2014
who's Brighan? ask...that's me!!!

Brighan Lee :)

Here's my three favorite breakfasts right now…

1/2 cup egg whites
1 banana OR 1/2 cup cooked sweet potato or pumpkin
2 tbsp ground flax
1/2 scoop whey protein (~2 tbsp/10 grams)
1 tbsp chia seeds
flavorings…a little cinnamon and/or vanilla extract
other additions…1 tbsp cocoa powder or cocoa nibs

put everything in a blender and blend until smooth.  cook like a pancake (or put in waffle maker). makes one big one or two small.  top with...
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Creamy coconut risotto

January 8, 2014

2 tbsp virgin coconut oil
1/2 onion, small dice
4 celery stalks, small dice
2 carrots, small dice
2 garlic cloves, peeled and minced
1/2 cup arborio rice
2 tbsp rice wine vinegar 
1.25 cups chicken or vegetable broth
1 can (14oz) coconut milk, i used light
1 tsp gound coriander
1 tsp ground ginger
1/2 tsp paprika
1/2 tsp tumeric
OR…you can use 2 tsp of a pre made curry powder, instead of the four spices above
1/2 cup chopped cliantro
juice from small lemon or lime
avocado (optional)

heat up oil in a large n...
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Roasted Red Pepper Pesto Pasta with Kale and Chickpeas

January 5, 2014

One jar (12oz) roasted red peppers
1/4 cup (1oz) sun-dried tomatoes
1/4 cup (1oz) walnuts
1 tbsp capers
2 tbsp extra virgin olive oil, divided
salt and pepper
2 cups (5oz) kale, roughly chopped
one can (14oz) chickpeas, drained and rinsed
12oz(dry) pasta of choice, I used brown rice spaghetti
feta cheese (optional) for topping

In a blender or food processor, combine peppers, sun-dried tomatoes, walnuts, capers, and 1 tbsp oil, and puree until smooth and creamy, set aside.  At the same time, heat a larg...
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Sweet and sour crockpot chicken

January 3, 2014

One large onion, thinly sliced
2 chicken breasts, boneless, skinless
3 cloves garlic, peeled and minced
one small piece(~1/2sq. inch) fresh ginger, peeled and minced
1/3 cup soy sauce
1/4 cup rice vinegar
3 tbsp ketchup
2 tbsp brown sugar
1 tbsp canola oil
1/2 cup roasted cashews (optional)

served with kale brown rice
1/2 cup brown rice, dry
5oz kale, about 2 cups
1.25 cups chicken stock

place sliced onions in the bottom of crockpot. Place chicken breasts on top of onions. Sprinkle garlic and ginger over c...
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About Me

Bree Marsh, MFCS, RD, LD Hi, my name is Bree. I love food! I love healthy food! I love sharing my food ideas and tips with you! Follow along and get inspired by all the interesting and easy ways to incorporate super foods into your diet. Check out the 'dense declaration' page for my story!

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Please keep in mind that although I am a Registered Dietitian and many of my recommendations are based on years of schooling and research, I am not your personal RD and I do not know of your specific nutritional struggles and/or health problems!  My advice, although many times is intended for the possible prevention of some chronic diseases, is not intended to cure any form of disease and/or medical problem.  Please consult your doctor before making any drastic changes in you diet or exercise routine!

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