Spicy Peanut Tofu and Bok Choy Rice Bowl

Willy Street Co-op’s monthly publication features many healthy and easy-to-prepare meals in their recipe section. This Spicy Tofu and Bok Choy Rice Bowl makes for a wonderful side dish or as a meal in itself. As always, me made changes according to our palates and what ingredients were available. Enjoy!

Ingredients
1/3 cup soy sauce
1/4 cup rice vinegar
2 tbsp Sriracha sauce
2 tbsp brown sugar
1/4 cup peanut butter, plus 1 tbsp
1/4 tsp salt
1 tbsp sesame oil
16 oz firm tofu, pressed and cut into 8 slices
1 large bunch bok choy, trimmed, roughly chopped
1 garlic clove, minced
4 cups cooked brown rice (we used white)
1/4 cup crushed peanuts
1/4 cup chopped scallions

Directions
Preheat oven to 400 degrees F. Line baking sheet with parchment. In a small bowl, whisk together the soy sauce, rice vinegar, Sriracha, brown sugar, peanut butter and salt until combined. (We left the Sriracha sauce out at this step since we were preparing this for the whole family and my boys can take only so much “heat”. So I added a little bit to my own bowl at the end. Also we halved the amount of brown sugar and omitted the salt since I felt that the soy sauce was salty enough for the dish.) Brush both sides of the slices of tofu with sauce. Some will be left over. Set the tofu on the prepared baking sheet and bake for 35 minutes, flipping halfway through the cooking time.

In a large wok or saute pan, heat the sesame oil over medium heat. Stir in bok choy and garlic. (We halved the amount of sesame oil since a little goes a long way. But we did add a couple more cloves of minced garlic. Yum!) Add the remaining peanut sauce and toss to coat. Saute about 5 minutes, or until greens are wilted and stalks are still crisp.

Scoop about one cup of rice into a bowl. Top with bok choy, two slices of baked tofu, crushed peanuts and scallions. Ready to eat!

Spicy Peanut Tofu and Bok Choy Rice Bowl2018-02-05T06:53:53-06:00

Heather’s Healthy Blueberry Muffin Recipe

Healthy recipe ideas often come from friends, family members, cooking magazines or just doing searches online. Yesterday my wife read Little Red Riding Hood by Lisa Campbell Ernst to our 4 year-old, Roy, for the umpteenth time. It’s a fun adaptation of the story I remember as a child. In this version, muffins play a significant role. And as luck would have it, there is Grandma’s Wheat Berry Muffins recipe conveniently placed at the end of the book. Heather and Roy took to the task of following the recipe while making some changes along the way. Primarily reducing the amount of sugar and fat. As Official Taste Tester of the Foxman household, I had to try one as soon as they came out of the oven. Fantastic! Unlike so many muffins you get at the grocery store or even some bakeries, these were not super sugary. The fresh blueberries offered the perfect amount of sweetness. The wheat flour added a nice hearty flavor and what I like to call “chew factor”. The sunflower seeds were the biggest surprise. They gave the muffins a nice texture and buttery flavor as I thoroughly chewed each bite. Very satisfying. Lastly, what made this muffin recipe a success for me was that my GI system did not react negatively. No bloat and no gas. Fortunately or unfortunately, my system is quite sensitive to oily and fatty foods. I guess that’s helpful for weight management. Another lastly, is that these muffins were the perfect size. When it comes to treats, don’t you just want a taste anyhow? Not an entire bowl or plate full. This recipe gets two thumbs up and I hope you give it a try!

Ingredients
2 eggs
1/4 cup melted butter
1/4 cup organic applesauce
3/4 cup brown sugar
1/2 tsp almond extract
1 cup wheat flour
1 cup all-purpose white flour
1 tsp baking powder
1/2 tsp salt
2 cups organic blueberries
1/4 cup raw unsalted sunflowers

Directions
Turn oven to 350 degrees F. In a large bowl, mix together the eggs, butter, applesauce, sugar and almond extract. In another bowl, mix the flour, baking powder and salt. Add dry mixture to wet/egg mixture and stir just until combined. Gently stir in the blueberries and sunflower seeds. Fill oiled muffin tins 3/4 full and bake for about 20 to 25 minutes. These muffins taste best when shared. Makes twelve.

Heather’s Healthy Blueberry Muffin Recipe2018-01-19T12:32:35-06:00

Walnut, Chicken and Cherry Quinoa Salad

Quinoa Salad

The July 2017 magazine The Costco Connection featured a healthy and delicious quinoa recipe that reminded me of Thanksgiving stuffing. Since we had just picked up a 4.5 lb bag of organic quinoa, I thought we should give it a try. Why quinoa? It has nice flavor, it’s easy-to-prepare and is high in protein. To suit our palettes and to feed a ravenous family of five, I modified the recipe. So here you go!

Ingredients
2 cups quinoa
4 cups water
1 lb grilled chicken, chopped (I used boneless thigh meat which was grilled with poultry seasoning and dried thyme.)
1 cup dried cherries
1 cup celery, diced
1 small red onion, minced
1 cup toasted walnuts, coarsely chopped
garnish with fresh thyme (optional)

Dressing
1/3 cup olive oil (extra virgin if you have some)
1/3 cup white wine vinegar
Fresh ground black pepper, to taste

The recipe also called for 1 tsp of sugar and minced garlic which I omitted. I felt that the white wine vinegar and cherries would add enough sweetness (which they did) and raw garlic has a tendency to make me burp.

Directions
Rinse and drain quinoa in a strainer. Bring water and quinoa to boil in medium/large saucepan. Reduce heat and simmer, covered, for 12 minutes. Then add chicken pieces, cherries, walnuts, celery and minced onion. [This is a change from the original recipe that calls for adding the chicken, cherries, celery and onion after the quinoa has cooled. I wanted to slightly rehydrate the cherries and warm the celery and onions so their flavor was milder.] Mix well and let stand for 10 minutes. Fluff with fork and let cool.

Place the cooled quinoa mixture in a large bowl. In a separate bowl, whisk together olive oil, white white vinegar and black pepper. Pour over salad. Toss well to coat.

Ready to serve, eat and enjoy!

Walnut, Chicken and Cherry Quinoa Salad2017-09-21T11:11:14-05:00

The Dirty Dozen & The Clean Fifteen

dirty dozen

Clean 15

By now you have probably heard about EWG’s Dirty Dozen list and the Clean Fifteen. If not, don’t feel too bad.

Above I have included both produce shopper’s guides. The guides reflect “the overall pesticide loads of common fruits and vegetables.” The fruits and vegetables on the Dirty Dozen list have the most pesticide residues. If possible, buy these organic. The Clean Fifteen lists fruits and vegetables that have the least, if any, pesticide residues. It’s okay to buy these non-organic off the shelf. Why is this important? One of the main reasons is organophosphate, which is the basis for many insecticides and herbicides. According to the EPA (Environmental Protection Agency), organophosphates are “very highly acutely toxic to bees, wildlife, and humans”.

In 2012, the American Academy of Pediatrics issued an important report that said children have “unique susceptibilities to [pesticide residues’] potential toxicity.” The pediatricians’ organization cited research that linked pesticide exposures in early life to “pediatric cancers, decreased cognitive function, and behavioral problems.” It advised its members to urge parents to consult “reliable resources that provide information on the relative pesticide content of various fruits and vegetables.” (ewg.org)

How can EWG help? Started in 1993 the Environmental Working Group educates people about what’s in their drinking water, household cleaners, farming practices, pesticides used on produce and much more. They empower you to know your environment, to protect your health and to help you make better choices.

Remember that living a healthy lifestyle is not all about proteins, fats and carbohydrates. That’s an overly simplistic view of food. Try taking a more holistic approach. Think about where your food comes from. No, not the local grocery store. Before that. Where and how were those potatoes grown? How about the fish you baked last night? Conventional farming practices, for example, not only affect the food you eat but also the water you drink, the air you breathe, the people working on the farm, the landscape and nearby wildlife. These are just a few of the reasons we have begun to buy more organic foods for our family. Buying organic helps to support sustainable practices. For more information about this topic, please read the article The Case For Organic Fruits and Veggies. It’s a great starting point.

The Dirty Dozen & The Clean Fifteen2017-08-29T09:24:04-05:00

Is a Pro Bar Good for You?

Pro Bar
Of course, this is a loaded question. And you know my answer is “It depends.” It depends on what else you are eating throughout the day, what you are drinking, what types of activities you are doing, your health & fitness goals, etc. Remember, all food has nutritional value whether it’s an apple slice, cup of yogurt, turkey sandwich or a piece of cheesecake. So instead of going down that path, I’d just like to review the PROBAR – Superfood Slam that a client gave me to try after a training session.

Describing a Pro Bar is really a mouthful, literally. Har-har-har. The Pro Bar can best be described as a meal replacement bar along the lines of a Cliff Bar. At first glance, the bar appears to have a fair amount of carbs and fat. (See the Nutritional Info below.) Eric, 19 grams of fat!! Yes, mostly unsaturated fats derived from seeds, nuts and canola oil. And remember this is a meal replacement and may represent 20% or even 25% of a person’s daily caloric intake. The next time you eat a sandwich, bowl of soup or a plate full of food, look at your meal in its entirety. The calories can really add up. The Pro Bar is an all-in-one meal or snack.

Pro Bar nutrition facts

Pro Bar Ingredients_

How does it taste? I was pleasantly surprised with all of its nuts, fruits and seeds. It is complex and there isn’t one dominant flavor coming through. Plus, compared to many meal replacement and protein bars out there it doesn’t leave you with a synthetic aftertaste that gives you what I call “protein breath”. Texture wise, it has a nice “chew factor” and is not chalky or dry. So, yes, it tastes good. But it has too many carbs for my liking, leaving me with a “sweet” after taste. Meaning? Meaning that after eating the bar I wanted to eat something with carbs. Remember “Carbs beget carbs.” I would prefer a bar with less carbs and fat and more crunch. Hey, that’s a Cliff Bar. For me personally, a bowl of oatmeal topped with a handful of sliced nuts, diced fruit and seeds sounds better. On the plus side, I had no GI or stomach discomfort afterwards. What am I trying to delicately say? NO GAS and NO BLOATING. Again for those of you who have tried different drink mixes, shakes and bars, you know what I’m talking about. This is a big deal.

The Pro Bar has a many healthy ingredients that you may not have in your current diet. Granted, there is only so much that you can pack into a 3 ounce bar. In addition it is gluten free (great for people with celiac disease) and is organic. These two items separate it from the pack.

In conclusion, if you are looking for the convenience of a healthy, tasty, shelf stable meal, then this is right up your alley. Not for everyday eating, but just in case you forget to pack a lunch one day or are in a rush out the door. If that’s the case, I would focus on meal preparation and time management.

Is a Pro Bar Good for You?2017-07-05T11:03:28-05:00

Magnificent Midwest Morel Mushrooms Mature in May

There I go with more alliteration. Well it’s that time of year when morels spring out of the ground. The first year we moved into our house, a neighbor told me that he knew all the good places to find morels in our woods. Usually near dead or dying elm and apple trees. This year, however, my middle son found some right by our house near a dead lilac bush. Bruce pointed at the ground and initially thought it was some kind of wasp nest due to the mushroom cap’s honeycombed structure. Lo and behold, they were five untouched beautiful morels. What to do with them? Very simple. A quick sauté in a skillet with a little butter. Nothing fancy. At $40 per pound I don’t want to do anything to mess them up. Maybe a side of steak to go with them? Yum.

Morels 2017

Magnificent Midwest Morel Mushrooms Mature in May2017-05-08T13:44:53-05:00

Five Festive Cinco de Mayo Recipes

Cinco de Mayo is just three days away. So let’s celebrate with 5 of my favorite South of the Border dishes. Enjoy creating traditional, healthy and fun entrees (plus sides) for your friends and family.

Heather’s Homemade Guacamole
Heather's guacamole

Ingredients
4 ripe avocados
2-3 cloves garlic, minced (optional: 1/2 tsp garlic powder)
2 tomatoes diced (I like to use Roma and garnish with cherry tomatoes)
1/2 cup cilantro (leaves and stems) diced (optional: parsley)
1 tbsp lemon juice
fresh ground black pepper to taste

Directions
On a cutting board, slice avocado in half. Then pick it up and give it a twist. The avocado should come right apart. Pick up the half with the pit in it. Carefully whack the knife into the pit, then twist and lift it out. Compost avocado skin and pit. With a spoon, scoop out the insides and add to a mixing bowl. With a fork or spoon, gently mash the avocado. Add the lemon juice to help preserve freshness and the bright green color. Then add the minced garlic, tomatoes, cilantro and black pepper. Stir and serve.

Chicken Enchiladas

Ingredients
3 tablespoons vegetable oil
1 1/2 pounds skinless, boneless chicken breast
Salt and pepper
2 teaspoons cumin powder
2 teaspoons garlic powder
1 teaspoon Mexican Spice Blend
1 red onion, chopped
2 cloves garlic, minced
1 cup frozen corn, thawed
5 canned whole green chiles, seeded and coarsely chopped
4 canned chipotle chiles, seeded and minced
1 (28-ounce) can stewed tomatoes
1/2 teaspoon all-purpose flour
16 corn tortillas
1 1/2 cups enchilada sauce, canned
1 cup shredded Cheddar and Jack cheeses
Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes

Directions
Coat large saute pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder and Mexican spices before turning. Remove chicken to a platter, allow to cool.

Sauté onion and garlic in pan until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes and sauté 1 minute.

Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to skillet, combine with vegetables. Dust the mixture with flour to help set.

Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.
Bake for 15 minutes in a preheated 350 degree F oven until cheese melts.

Garnish with cilantro, scallion, sour cream (or yogurt) and chopped tomatoes before serving. Serve with Spanish rice and beans. — recipe from Foodnetwork.com

Chunky Salsa

Ingredients
6 lbs tomatoes, chopped
3 lbs tomatoes, diced
7 cloves garlic, diced
3 lbs yellow onions, chopped
2 1/2 lbs green and yellow peppers, chopped
1/2 lb frozen corn
2 Tbsp chili powder (we used mild)
1 Tbsp garlic salt
*1 Tbsp canning salt
2 Tbsp ground cumin
1 1/4 cup cider vinegar
1/4 cup lemon juice
1 Tbsp lime juice
1 cup cilantro, minced

Directions
In a large pot, on medium-high heat cook 6 lbs chopped tomatoes and garlic. Keep lid off to evaporate some of the water. Stir occasionally. Mash mixture after approx. 15 minutes. Add onions and continue to cook for 15 more minutes. *Note: Since Heather was going to can the salsa, she started heating the water bath. To the mixture add the 3 lbs of diced tomatoes (that will help make salsa chunkier), peppers, corn, chili powder, garlic salt, canning salt, cumin, vinegar, lemon and lime juice. After 15 minutes, add cilantro. Turn heat to low while loading canning jars. Heather processed her quarts for 30 minutes. Please consult a reputable canning protocol for canning details. Yields 6 quarts.

Chicken Fajitas
Sizzling Chicken Fajitas

Ingredients
1 lb boneless chicken thighs or breasts, sliced
1 medium red onion, sliced
1 medium yellow onion, sliced
2 red peppers and 2 green peppers, sliced (these aren’t spicy but have more of bite to them than your sweeter bell peppers)
2 tomatoes, chopped
2 medium limes (one for the juice and the other to go into a nice Corona)
3 tbsp vegetable oil
2-3 cloves garlic, diced
1 tbsp ground cumin
1 tsp ground coriander
1 tsp chili powder (use more or less depending on how much kick you want)
1/2 cup fresh cilantro, chopped
salt and pepper to taste
corn or flour tortillas
1 avocado, diced (optional)
Greek yogurt (optional)

Directions
To a bowl, add lime juice, vegetable oil, garlic, cumin, coriander, chili powder, cilantro, salt and pepper. Whisk to combine. Place chicken in a bowl or dish. Pour marinade over chicken and coat thoroughly. Cover and refrigerate from a few hours to over night.

Heat pan (or cast-iron skillet if you have one) to medium high. Add chicken pieces and cook until well-browned (10-15 minutes). Remove chicken from skillet and set aside. Add peppers, onions and tomatoes. Cook until slightly charred.

Serve plain or with your favorite tortillas. We also diced some avocado and added a spoonful of Greek yogurt on the side.

Easy Chicken Enchilada Soup
Chicken Enchilada Soup

Ingredients
2 lbs boneless, skinless chicken breast and thigh meat
1 28oz can organic diced tomatoes, undrained
2 15oz cans “Kuners” already spiced black beans (chili powder and cumin), undrained
1 4oz can green chiles
1 12oz can “mild” enchilada sauce
1 large red bell pepper cut into chunks
4 medium zucchini cut into 1″ pieces

Directions
Place meat into a 4-6 quart crock pot. Cover with tomatoes, black beans, chiles, bell pepper and enchilada sauce. Cook on “low” for 8 hours or “high” for 4 hours. Add the zucchini on top with one hour left of cooking. That will keep them from getting too mushy. When soup is cooked, shred chicken with a fork before serving.

Serve with grated cheese, yogurt, sour cream, avocado slices or fresh cilantro.

Five Festive Cinco de Mayo Recipes2017-05-16T12:23:02-05:00

Quick & Easy Spanish Omelette Recipe

Delicious, nutritious and satisfying, eggs are a go-to food for practically any meal. Last night we made a quick and easy Spanish Omelette, and it turned out awesome! We made one before and I’ve included a pic of that one too. Check out this recipe and learn how to make a mundane weekday dinner feel fancy. Enjoy!

Spanish Omelette

slice of  spanish omelette

spanish omelette with young garlic

Ingredients
4 medium/large potatoes, peeled and sliced
1-2 tsp olive oil
1/2 yellow onion, chopped
1-2 cloves garlic, diced
1-2 cups cottage cheese
8 medium size eggs
1/2-1 cup favorite grated cheese
Optional: handful (about ten) young garlic from spring garden, diced (separate tops from bottoms)
Optional: sliced tomatoes
1/2 tsp thyme
1/2 tsp savory
1/2 tsp rosemary
salt and pepper to taste

Directions
Grease a 10″ pie plate. You can use a cooking spray. We used liquid lecithin. Peel and slice 4 potatoes. Place potatoes in microwave safe bowl and cook for 4-5 minutes until just tender (not fully cooked).

Add olive oil to skillet and set heat to medium/high. Add yellow onion, young garlic bottoms and diced garlic cloves. Sauté. After a couple minutes, add potato. Stir frequently to avoiding sticking. Cook for approximately 10 minutes.

In the meantime, preheat oven to 350 degrees F.

In a mixing bowl, whisk 8 medium eggs. Mix in the cottage cheese until well-incorporated. Add thyme, rosemary, savory, salt and pepper.
Empty contents of skillet (potato, onion and garlic) into pie plate. Pour egg/cottage cheese mixture over pie plate. Make sure potatoes are covered. Sprinkle cut up young garlic tops on top and poke them in. FYI it was the young garlic that absolutely made this omelette.

Sprinkle 1/2-1 cup grated cheese on top. We used colby jack. Sprinkling the cheese on top gives it a golden brown color and a nice chewy skin. You can also mix your favorite cheese into the potato/egg mixture. Garnish with sliced tomatoes.

Cook for 40 minutes.

Stick a knife into the omelette. If the knife comes out clean, then the omelette is done. Let sit 10-15 minutes, then serve.

Quick & Easy Spanish Omelette Recipe2017-04-27T09:12:09-05:00

Serious Seafood Supporters Swoon for Succulent Sashimi

Hopefully my attempt at alliteration grabbed your attention. Did it work? Then let’s get down to business. How do you roll when it comes to Japanese sushi? Nigiri, maki, temaki or sashimi? For me it’s sashimi every time. Why? What’s the difference? Let’s start with nigiri sushi. From the word “nigiru”, which means “to grasp/grip”, nigiri sushi has a block of vinegard rice on which the raw fish sits. The formed rice makes it easy to pick up with your hand or chopsticks. Maki sushi, from “maku”, which means “to wrap/roll”, is wrapped in seaweed (called “nori”). These rolls don’t always contain raw fish. Vegetables (raw or cooked), tofu, avocado, cucumber, grilled egg and cooked chicken are common ingredients. Temaki, meaning “hand-rolled”, is generally cone-shaped with the same ingredients as other sushi. My personal favorite is sashimi. Meaning “sliced body”, sashimi is the fish from nigiri sans rice. It’s pure, clean, unadulterated and simplistic. And just to let you in on a not-so-secret secret, sashimi is considered the finest dish in Japanese formal dining by many Japanese chefs.

Sashimi is not masked with competing or overwhelming sauces and marinades. And this might sound like something you’ve heard from a food blogger or TV travel host, but you can really taste the ocean where the fish once swam. Plus I always leave satisfied. Never bloated. Compare that to a Friday fish fry? Sorry folks, but it’s not even on the same spectrum. Without getting too personal, my body was clearly not meant to ingest fish, or any food for that matter, that’s been battered and deep fried. Why? Gas, gas, gas. If I am going to eat fish from the Great Lakes (like perch, whitefish, salmon or walleye), then lightly sautéed or a quick grill is the way to go.

For you foodies who like to be filled, I’ve noticed that some sushi chefs slice larger pieces of fish for sashimi than for nigiri. Or maybe it’s just because I often sit at the bar watching intently and intensely, drooling and generally looking really hungry. Over the years I have developed a greater appreciation for fish. Some fish are firm, flaky or soft. If you have had sushi that smells or tastes fishy, then the fish is not fresh. Get your money back. Same thing if the fish is overly chewy, stringy or tough. It’s old. Clearly not all fish have the same chewiness. Take squid, for example. You definitely need to use more of your molars.

Omakase or “chef’s choice” is by far the best way to go to experience sashimi. Why? You are asking the chef to show off his talent and do his best to give you the freshest fish of the day. A good bet is the sushi chef was at the fish market that morning and personally hand-picked the seafood.

Sushi Platter

Eric, what about the health benefits? You haven’t talked about protein or Omega 3s. Click here for Sashimi Nutrition Facts. If you’re too lazy to click on the link, I can sum it up by saying that the majority of fish served contain 6-7 grams of protein per 1 ounce serving. So yes, Ken, we have ingested over 150 grams of protein from fish in a sitting before. And it was all delicious.

What are your favorites? Blue fin tuna? Yellow fin tuna? Albacore? Mackerel? Spanish mackerel? Salmon? Shrimp? Clam? Yellow tail? Sea eel? And for dessert? Freshwater sea eel. You know what I’m talking about.

So where should you go for excellent sushi in Madison? The answer is easy. Muramoto at Hilldale Mall. The fish quality is top notch. Always fresh. Try to avoid busy times if you can. They do a huge business when it comes to take-out, so your order will be competing with a lot of pick-ups. Their service is good too. The servers are knowledgable and friendly. Although again when it is busy, they can become a little frenetic. But what do you expect at 6pm on a Saturday right? The last time I was there, I sat at the bar ordered a Sapporo and some edamame. It might feel a little intimidating at first to sit at the bar, but part of the whole gastronomical experience that most people miss, in my opinion, is watching the chef prepare the food followed by the presentation. Watch how the chef slices and prepares the fish, lays them gently and precisely on sliced Asian white radish and/or single leaves of the Shiso herb. If you want to show your appreciation to the chef, buy him a beer or some sake. Wasabi and pickled ginger (both are antibacterial) are a must. In between the different fish, eat some ginger. It cleanses the pallet and soothes your stomach. If you feel a little carbohydrate-deprived, don’t worry. A bowl of white rice very often accompanies the meal.

Are you getting hungry? I sure am. So the next time you’re thinking fish on Friday, think seafood and think sashimi.

Serious Seafood Supporters Swoon for Succulent Sashimi2017-03-21T10:47:14-05:00

Stuffed Crookneck Yellow Squash Recipe

Stuffed squash is one of my favorite dishes, especially on a cold winter day. A great thing about squash is their hardiness. They will last quite a while indoors in a cool, dry place. So your fall squash harvest can be feeding you well into the winter.

The Crookneck Yellow Squash is similar to my Zuccanoes Recipe except that the skin is tougher. If you’d prefer, you can use the squash just as a serving vessel, or depending on how you prepare it, you can eat the skin as well. I did. It was a little fibrous but tasted good.

Stuffed Crookneck Yellow Squash

Ingredients
1/2 yellow onion, diced
2 cloves garlic, minced
1 pound lean ground beef, grass-fed (you can also use ground turkey, chicken, lamb or pork)
6 white mushrooms, sliced
1 8-ounce can diced tomatoes, fire roasted
flesh of one yellow crookneck squash, chopped (you can also use straight neck or a zucchini)
1/2 cup mozzarella cheese, grated (or your favorite melting cheese)
1 tsp dried rosemary
1 tsp dried basil
1 tsp dried thyme
salt and pepper to taste
2 tsp olive oil

Directions
Slice one squash in half lengthwise. Scoop out insides, leaving 1/4″ rim so canoe stays intact. (You don’t want your canoe to sink in the oven. Very messy.) Dice the squash innards and set aside.

Set stove top to medium-high heat. To heated skillet, add olive oil then sauté ground beef. Once browned, add onions, garlic, mushrooms and squash innards. Sprinkle with rosemary, thyme, basic, salt and pepper. Cook 5 minutes stirring frequently. Add diced tomatoes and lower heat. Simmer for additional 5 minutes. Remove from heat.

Set oven to bake at 350 degrees. Take meat/vegetable mixture and spoon into canoes. Do not overfill. Top with 1/4 cup mozzarella cheese. Bake for 45 minutes.

Sprinkle with remaining 1/4 cup grated cheese and serve.

Preparation time: 1 1/4 hours, including baking. Serves 6

Stuffed Crookneck Yellow Squash Recipe2017-02-23T09:51:59-06:00
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