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Posts tagged squash

49 notes

Baked Kabocha Squash is my go-to healthy side dish! It’s so easy to make and way more nutritious than rice or potatoes. 
1 cup Kabocha Squash
75 calories 
214% DRV Vitamin A
32 %  DRV Vitamin C
38% DRV Fiber 
Along with: Vitamin B6 & B2, manganese, potassium, Vitamin K, and folate
Easy Bake Method
Leave skin on (you can eat the skin of Kabocha Squash) 
Poke several holes throughout the squash 
Preheat oven to 400 degrees F
Bake whole squash for 50 minutes 
Enjoy with salt & pepper
Alternative, you can chop up the squash for faster baking time (30 minutes), but it takes a lot of effort. Microwaving the squash for 5 minutes makes it softer and easier to cut open. After chopping up the squash, brush each side with canola oil (or dip a napkin in oil and rub the  sides of each piece) and season with salt and pepper. 

Even though this is a winter squash, they should be available all year round at your local grocery store. This was from a few weeks ago. 

~Geraldine 

Baked Kabocha Squash is my go-to healthy side dish! It’s so easy to make and way more nutritious than rice or potatoes. 

1 cup Kabocha Squash

  • 75 calories 
  • 214% DRV Vitamin A
  • 32 %  DRV Vitamin C
  • 38% DRV Fiber 
  • Along with: Vitamin B6 & B2, manganese, potassium, Vitamin K, and folate

Easy Bake Method

  1. Leave skin on (you can eat the skin of Kabocha Squash) 
  2. Poke several holes throughout the squash 
  3. Preheat oven to 400 degrees F
  4. Bake whole squash for 50 minutes 
  5. Enjoy with salt & pepper
Alternative, you can chop up the squash for faster baking time (30 minutes), but it takes a lot of effort. Microwaving the squash for 5 minutes makes it softer and easier to cut open. After chopping up the squash, brush each side with canola oil (or dip a napkin in oil and rub the  sides of each piece) and season with salt and pepper. 
Even though this is a winter squash, they should be available all year round at your local grocery store. This was from a few weeks ago. 
~Geraldine 

Filed under recipe food vegan squash healthy

19 notes

TIP: Buy small butternut squashes because they are easier to cut! (so cutee!) 
Butternut Squash is one of my favorite vegetables! Oh so sweet, savory, antioxidant rich and a low calorie source of carbohydrates! Instead of a side of rice prepare some squash, a starchy vegetable, which is lower in calories than potatoes. 
Rosemary Butternut Squash (~65-70 calories per cup) 
Preheat oven to 400 degrees F 
Peel squash with vegetable peeler and cut up into cubes. Scoop out the seeds which can be saved for roasting. 
Chop up carrots and white onions 
Toss vegetables with olive oil cooking spray
Add salt, pepper, and rosemary (seasonings) and toss some more!
Bake for 30 minutes. 
Poached Wild Salmon with Cherry Tomatoes 
Fill deep pan with enough water to cover salmon fillet by 1 inch
Bring water to a simmer 
Sprinkle salmon with salt and pepper and place in water. 
Reduce water to a low simmer and cook about 10 minutes per inch thickness of fillet. The salmon is finished when it is opaque in the center. 
Cherries: heat a skillet using olive oil or yogurt butter. Add tomatoes and season with salt and pepper.
Stir frequently for about 2 minutes. 
Add green onions, toss, and cook until tomatoes a slightly wrinkled. 
Serve salmon topped with cherry tomatoes garnish and lemon wedges.

TIP: Buy small butternut squashes because they are easier to cut! (so cutee!)

Butternut Squash is one of my favorite vegetables! Oh so sweet, savory, antioxidant rich and a low calorie source of carbohydrates! Instead of a side of rice prepare some squash, a starchy vegetable, which is lower in calories than potatoes.

Rosemary Butternut Squash (~65-70 calories per cup)

  • Preheat oven to 400 degrees F
  • Peel squash with vegetable peeler and cut up into cubes. Scoop out the seeds which can be saved for roasting.
  • Chop up carrots and white onions
  • Toss vegetables with olive oil cooking spray
  • Add salt, pepper, and rosemary (seasonings) and toss some more!
  • Bake for 30 minutes.

Poached Wild Salmon with Cherry Tomatoes

  • Fill deep pan with enough water to cover salmon fillet by 1 inch
  • Bring water to a simmer
  • Sprinkle salmon with salt and pepper and place in water.
  • Reduce water to a low simmer and cook about 10 minutes per inch thickness of fillet. The salmon is finished when it is opaque in the center.
  • Cherries: heat a skillet using olive oil or yogurt butter. Add tomatoes and season with salt and pepper.
  • Stir frequently for about 2 minutes.
  • Add green onions, toss, and cook until tomatoes a slightly wrinkled.

Serve salmon topped with cherry tomatoes garnish and lemon wedges.

Filed under Food dinner meal plan recipe salmon squash

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Dinner
Spaghetti Squash (42 Calories, 1 cup)
Mixed Vegetables (35 Calories, 1 cup) 
White Rice…I know its unhealthy…but I’m Asian (1/3 cup ~80 Calories)
97% Fat Free Hebrew National Hot Dog (2 sausages, 80 Calories total)
Green Tea
Yum! You have to try cooking Spaghetti Squash! It was my first time cooking it…opening up the squash is hell though. 

Dinner

  • Spaghetti Squash (42 Calories, 1 cup)
  • Mixed Vegetables (35 Calories, 1 cup) 
  • White Rice…I know its unhealthy…but I’m Asian (1/3 cup ~80 Calories)
  • 97% Fat Free Hebrew National Hot Dog (2 sausages, 80 Calories total)
  • Green Tea

Yum! You have to try cooking Spaghetti Squash! It was my first time cooking it…opening up the squash is hell though. 

Filed under healthy diet squash avocado recipe

13 notes

Low Calorie Foods:
TIP: USE OLIVE OIL SPRAY. It coats your pan and baking pan just the right amount with virtually no calories. 
Hunt’s Snack Pack: 5 calories for a jello cup (also $1 dollar at Vons haha) 
Fage 0% NEW exotic fruit flavors! (mango with quanabana, blueberry/acai, gogi strawberry) (120 calories)
Smucker’s Sugar Free Orange Marmalade (with just 10 calories a tablespoon,you need to stop eating other jams and jellies)
Chocolate Chips for baking and for curbing sweet tooth (23 chips for 70 calories) 
Spaghetti Squash: open and scoop out filling to use just like pasta with a fraction of the calories (1 cup, 42 calories, 2.2 grams fiber) 
Cherry tomatoes 

Low Calorie Foods:

TIP: USE OLIVE OIL SPRAY. It coats your pan and baking pan just the right amount with virtually no calories. 

  • Hunt’s Snack Pack: 5 calories for a jello cup (also $1 dollar at Vons haha) 
  • Fage 0% NEW exotic fruit flavors! (mango with quanabana, blueberry/acai, gogi strawberry) (120 calories)
  • Smucker’s Sugar Free Orange Marmalade (with just 10 calories a tablespoon,you need to stop eating other jams and jellies)
  • Chocolate Chips for baking and for curbing sweet tooth (23 chips for 70 calories) 
  • Spaghetti Squash: open and scoop out filling to use just like pasta with a fraction of the calories (1 cup, 42 calories, 2.2 grams fiber) 
  • Cherry tomatoes 

Filed under low calorie diet squash condiments organic fage greek ogurt

1 note

First time cooking Bok Choy!
Roasted Squash seasoned with tumeric and curry powder (~1cup) 
Celery, red bell peppers 
Grilled chicken breast 

There’s a sense of freedom in preparing your own meals, and eating clean and healthy food. 

First time cooking Bok Choy!

Roasted Squash seasoned with tumeric and curry powder (~1cup) 

Celery, red bell peppers 

Grilled chicken breast 

There’s a sense of freedom in preparing your own meals, and eating clean and healthy food. 

Filed under squash dinner bok choy chicken