Hearty Recipes on a Budget with nutritionist Alex Bear of Nutrome

Updated: Jan 20

Root season is in full swing! That means potatoes, pumpkins and squash are for the picking for various recipes that will fill you up without your waistline.


Alex Bear of Nutrome gives us some great hearty and healthy recipes for the season that will only keep your bank account fat.


AW: What hearty recipes with pumpkin, squash, or any other roots be easy and inexpensive?


Curried butternut bisque

yield: 4-6 servings

prep: 15 minutes

cook: 30 minutes

ingredients

  • 2 tablespoons coconut oil

  • 1 medium yellow onion, diced

  • 2 large cloves of garlic, minced

  • 1 nugget of ginger, minced

  • 1 nugget of turmeric root, minced

  • 2 teaspoons mineral salt

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon cayenne

  • 1/2 teaspoon cinnamon

  • 1 large butternut squash, cubed

  • 1 can of full-fat coconut milk

  • 1 quart of bone broth

Directions

Melt coconut oil in a large stockpot. Add the onion and sauté until golden. Stir in the garlic, ginger, and turmeric. Season generously with seasonings and simmer over low heat to infuse the flavors.

Add the squash and pour in coconut milk and bone broth. Cover and bring to a boil. Reduce heat and let simmer for 15-20 minutes until squash is soft and easy to puncture with a fork. Remove from heat and blend with an immersion blender or food processor, in batches. Taste and adjust seasonings if needed.


Stuffed acorn squash


yield: 4 servings

prep: 15 minutes

cook: 45 minutes

ingredients

  • 2 large acorn squash, sliced and scooped into 4 “bowls”

  • 4 teaspoons of ghee or softened butter

  • 3 teaspoons of one-trick pony, divided

  • 1 medium yellow onion, diced

  • 4 cloves garlic, minced

  • 1/2 cup walnuts, chopped

  • 1 pound of ground beef, pork, chicken, or turkey

  • 1/4 cup maple syrup

  • 1 Tablespoon of balsamic vinegar

  • 1/2 cup goat cheese, crumbled

  • 1/4 cup chives, finely chopped

Directions

Preheat oven to 400F. Prep the squash by slicing off the stem and bottom of the squash. Carefully slice the whole thing in half across the middle (at the “equator”). Scoop out the seeds, forming your acorn squash bowls. Coat the flesh of the squash with butter or ghee using a pastry brush and sprinkle with one teaspoon of One Trick Pony seasoning. Place on a baking sheet and roast in the oven for 45 minutes or until the squash is easily punctured with a fork.

While the squash roasts, sauté the onion over medium heat in a large skillet until golden. Add in the garlic, walnuts, and two teaspoons of seasonings. Cook for 2 minutes to allow the flavors to infuse together. Once the onion mixture is soft and fragrant, add the ground meat and stir to incorporate the ingredients. Stir in the maple and balsamic and cook until the meat is no longer pink. Taste test and adjust seasoning if needed. Remove from heat and gently stir in the goat cheese and chives.

When the squash is ready, remove it from the oven and spoon the mixture from the skillet into the squash bowls. Serve warm.


AW: I love my Pumpkin Spice Latte! Is there a way to get a healthier version of my favorite drinks?


yield: 1 serving

prep: 0 minutes

cook: 5 minutes

ingredients

  • 1 cup of apple cider

  • 1 chai tea bag

  • 1 pinch of cinnamon

  • 1 teaspoon of butter or coconut oil

Directions

In a small saucepan, combine the cider, chai, and cinnamon. Bring to a boil and then reduce heat to a simmer. Simmer until the mixture is very fragrant. Remove the teabag and add butter or coconut oil. Using a frother, blender, or immersion blender, blend until smooth and creamy. Pour into a mug and sprinkle with additional cinnamon if desired.

AW: As we head into the holiday season, what can I do now to keep my nutrition on track and weight healthy?

Alex: Head to nutrome.net/free for free recipes and meal plans that will help keep your nutrition on track! And, don’t sweat gaining weight this holiday season. At Nutrome, we understand the importance of sharing meals with family and friends during the holiday season. There are times to feast, and there are also times to maintain a regular meal prep and cooking routine to ensure optimal health. As long as you are sticking to your routine 80-90% of the time, you can fully enjoy those events that we love to celebrate each year without it significantly impacting your weight or overall health.

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