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.
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.
- 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.
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
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.