Delicious Simplicity Cooking class

Delicious Simplicity Cooking class

Butternut Squash Risotto

Makes: 8 servings           

The butternut squash gives beautiful color and adds to the creamy texture. White short grain rice is ideal for risotto.     

Ingredients

2 ½ cups butternut squash or Hubbard, cleaned and diced

1 large clove garlic, finely chopped

½ cup onion, finely chopped

2 tablespoons extra-virgin olive oil

2 tablespoons butter

1 ¾ cup Arborio rice or short grain rice

3 ½ cups beef broth plus ½ cup water heated  

Salt and freshly ground white pepper

1 tablespoon finely chopped parsley

4 tablespoons freshly grated Parmesan cheese

 

1.  In a large heavy-bottomed saucepan heat oil and 1 tablespoon of butter over medium heat for 1 minute. Add squash, garlic and onion; sauté for 8-10 minutes. Add rice; stir to coat with oil. Cook 2 minutes, stirring continuously.

 

2. Add about 1 cup of broth and stir until absorbed. Continue adding broth about half cup at a time and continuously stirring until it is absorbed. Continue this process until rice is cooked, about 20 minutes.  The squash will start to disintegrate, as it should. Toward the end of the cooking process add broth in smaller amounts so that when rice is cooked not much liquid is present.  It should be quite creamy when ready. Stir in the remaining butter, parsley, Parmesan cheese, salt and pepper. Serve immediately with extra grated Parmesan. 

Tip: Risotto is a cooking technique; hot liquid is added gradually to help release starch from the grain resulting in a creamy texture. Adding different ingredients to the usual base of butter or oil   and onions can vary the risotto.   Additions can be shellfish, ground or diced meats, most vegetables and herbs.    

 

Eat Your Rainbow

All fruits and vegetables contain more or less of some amount of nutrients. To ensure that we get enough of all  nutrients  its important to eat a variety of them. With a little planning eating a variety of fruits and vegetables becomes a cinch!

To do list:

  1. Buy at least one fruit or vegetable of each color:
    • Red: apple, red grapes, red/pink grapefruit, papaya, raspberries, strawberries, watermelon; tomato, low-sodium tomato juice, beets, red pepper
    • Orange: apricot, cantaloupe, mango, orange, peach, pumpkin, tangerine; carrots, acorn squash, butternut squash, sweet potato
    • Yellow: banana, figs, pear, pineapple; cauliflower, corn, garlic, onion, spaghetti squash, summer squash, yellow potatoes
    • Green: green grapes, kiwi, olives, pear; asparagus, avocado, Brussels sprouts, cabbage, collards, edamame, green beans, kale, lettuce, snow peas, zucchini
    • Blue: blueberries, concord grapes
    • Purple: blackberries, purple grapes, plums, prunes, raisins; cabbage, eggplant
    • White: fennel, garlic, jicama, mushrooms, onion, parsnips

Exercise inspiration!

Ease into moving more by doing activities you enjoy and can easily fit in your day. Jogging, playing team sports, and biking are just a few examples of how you can get moving. Start small and work up to 150 minutes of moderate-intensity physical activity per week if you are not already physically active.  Moderate-intensity is the equivalent of walking at a 3-4 miles per hour pace.  

Moving more and eating healthier are both part of a healthier and happier lifestyle!

Good Health  Great LIfe!