Butternut Squash and Orzo with Fresh Sage

Butternut

This milchig side dish is delicious enough to be a main when served with a big salad and some crusty bread. Fresh sage really makes this dish, and I would not recommend using dried. Refer to the produce checking page to learn how to check sage for insects. You can sometimes find frozen diced squash in the freezer section at the grocer. If so, this is a huge time saver; not only in the prep but in cooking time as well.

Ingredients:

3 tablespoons butter/margarine
1 cup onion, diced
1 garlic clove, minced
4 cups butternut squash, cubed
4 cups vegetable stock
½ cup dry white wine
1 cup orzo
½ cup parmesan cheese
2 tablespoons fresh sage, chopped
Salt and pepper to taste

Directions:

Melt butter in a large skillet over medium heat. Add onion and sauté until softened, about 6 minutes. Add garlic and sauté until fragrant, about 1 minute. Add squash cubes and stir to coat. Add ½ cup broth and wine. Cover and simmer until squash is just tender and liquid is absorbed, about 10-15 minutes. Bring remaining 3 ½ cups of broth to a boil in a large saucepan. Add orzo. Boil uncovered until al dente, about 8 minutes. Drain if necessary. Transfer to large bowl. Stir in squash mixture, then cheese and sage. Season to taste with salt and pepper.

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Vegetarian Week Day 3 – Mythbusters!

Vegetarian Myths

There tends to be a lot of confusion out there when it comes to the Vegetarian diet. Well, it’s time to separate fact from fiction and bust a few veggie myths!

1. You aren’t getting certain nutrients, particularly protein.

Fact: The average woman needs 46 grams of protein a day, and a one-cup serving of chickpeas gets you about a third of the way there. Problems creep up when you let simple carbs (white bread), sugars, and trans fats crowd out healthier choices. In fact, vegetarian diets tend to have higher levels of fibre, magnesium, potassium, vitamins C and E , folate, carotenoids, flavonoids, and other phytochemicals.

2. You need to eat “fake” meat if you’re forgoing the real deal.

Fact: People were eating healthy vegetarian diets long before soy-based “hamburger” and other knockoffs came along. Mother Nature knows how to provide what you need.

3. It’s a repetitive, carb-rich diet.

Fact: Because they have to think outside of the meat-and-potatoes box, many vegetarians eat a wider variety of foods than their carnivore counterparts. Plan meals from the full spectrum of the food rainbow—veggies, fruits, grains, legumes, and nuts—and you’ll never be bored.

4. You never really feel full.

Fact: If you’re eating plenty of plant foods, you’re loading up on fibre, the stuff that fills your belly and stifles the need to nosh soon after eating. And again, consuming legumes gives you enough hunger-satisfying protein.

5. It guarantees weight loss.

Fact: Not all vegetarians are slim—or healthy for that matter. Vegetarians who eliminate meat, but continue to eat highly processed foods are not getting the benefits of a plant-based diet, so when you sub out meat, make sure a plant, not processed junk, takes its place.

6. Vegetarian eating is expensive.

Fact: Sure, produce comes with a price tag, but at three-plus bucks per pound, meat is one of the priciest groceries money can buy, making vegetarian eating by and large less expensive. If your fresh produce is getting pricey, consider buying it frozen.