Good Medicine Everyday: Winter Squash by emily penn

Every year during the summer I forget entirely about winter squash existing, then I spot the first delicata (my favorite winter squash!). Then I think, oh yes, I remember now. Then I take it home and roast with oil, salt and pepper. Then I taste it and wonder how I lived without out for the last 6 or so months!?

When I say winter squash I’m talking about: butternut squash, acorn squash, delicata squash, red kuri squash, pumpkin, kabocha squash, spaghetti squash, carnival squash, etc. There are tons of different varieties!

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Winter squash is sweet, creamy, super comforting and versatile. And guess what? It’s super good for you, too!

Let’s break it down (1):

  • Winter squash contains notable amounts of vitamin C, perfect this time of year to give your immune system support.

  • Even though winter squash is rich in carbohydrates, they’ve actually been shown to help steady the release of sugar inside our digestive tracts and support a healthy glycemic response.

  • The deep orange colors of many winter squashes signifies the presence of carotenoids such as beta-carotene (like sweet potatoes and carrots). There are many different carotenoids that have been identified in winter squash, which means a large variety of antioxidant properties for you!

  • Winter squash is rich in fiber, specifically pectin - which can help us feel satiated and helps to keep the glycemic impact low.

  • Wide nutrient spectrum - winter squashes contains good amounts of vitamin C, vitamin A, vitamin K and B vitamins. If you save and roast the seeds, you get bonus vitamin E.

Winter squash can be stored for long periods of time without losing many nutrients. In fact, concentration of carotenoids can increase over time! You can chop and roast squash, blend it into soups, make purees with it, even make dessert! Stay tuned for some squash recipes from me.

Good Sips: Pumpkin Spice Coffee Creamer by emily penn

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The coffee creamers in stores are pretty sad - even the supposed “healthy” brands. They almost always have some form of undesirable sugar or thickener or preservative or SOMETHING. This is so easy to make yourself, it’s a no-brainer. And it is SO good. I’ve been known to take straight sips from the jar. No judgement, okay?

Pumpkin Spice Coffee Creamer

Make approximately 2 cups

Ingredients
1 can full fat coconut milk
1 tbsp MCT oil (or other neutral tasting oil, no vegetable oil please)
3-5 dates, pitted and soaked in warm water
1 tsp pumpkin spice
1 tsp vanilla extract
dash of salt

Instructions

1.    Place all ingredients in a high speed blender and blend on high for 30 seconds.
2. Taste a little bit. Add 1 or 2 more dates if you prefer a sweeter creamer
3. Add to all your favorite hot bevvies!

Notes
* Don’t skip the oil - it helps emulsify the coconut milk so that it doesn’t separate and get hard in the fridge.
* Different brands of coconut milk will have different consistencies. I’ve found Whole Foods 365 brand to have the perfect consistency. Trader Joe’s was too thick. You can use whatever milk you’d like, but it might not be as creamy as the coconut.
* My favorite MCT oil

Good Food: Pumpkin Pie Smoothie Bowl by emily penn

A totally veggie based smoothie bowl that tastes like pumpkin pie!? Yes, please!

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Pumpkin Pie Smoothie Bowl

Serves 1

Ingredients
3/4 cup pumpkin puree
1 cup steamed then frozen cauliflower
1 scoop vanilla protein powder
1 heaping tsp pumpkin spice
1-2 tbsp of flax, chia or hemp seeds (optional)
1/2 - 1 cup liquid

Instructions

1.    Place all ingredients in a high speed blender and blend until smooth.
2.    Pour into your favorite bowl and adorn with your favorite toppings - I like using grain-free granola, pumpkin seeds, cacao nibs and bee pollen.
3.    Enjoy! I hope you feel full, happy & ready to take on your day! 

Notes
* If you don’t have / don’t want to use vanilla protein powder, add 1/2 - 1 whole banana (fresh or frozen) for sweetness, plus a splash of vanilla extract.