Winter Nourish Bowl

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Winter Nourish Bowl

Erin Judge, RDN

2 servings

Ingredients:

  • 1 acorn squash, seeds removed and sliced

  • 1 teaspoon pure olive oil, divided

  • Salt & pepper, to taste

  • ½ cup quinoa

  • 1 cup low-sodium vegetable broth or water

  • 2 cups kale leaves, chopped

  • ½ cup pecans, chopped

Dressing:

  • ¼ cup tahini

  • 2 tablespoons pure olive oil

  • ½ orange, juiced

  • Salt & pepper, to taste

Directions:

  1. Preheat oven to 375 F. Toss squash in 1 teaspoon olive oil, salt & pepper, then lay flat on a baking sheet. Roast for 15-20 minutes, until flesh is soft & edges are browned.

  2. While squash is roasting, mix quinoa and vegetable broth, or water, in a saucepan. Bring to a boil, then cover & reduce to a simmer for 12-15 minutes, until liquid is absorbed.

  3. Heat 1 tsp olive oil in a skillet over medium heat. Add kale & saute 3-4 minutes until kale is wilted & changed to a vibrant green. Add a small dash of salt to bring out the flavor.

  4. Make dressing by mixing all ingredients in a blender or in a bowl with a whisk. Assemble bowls by layering quinoa, kale, & acorn squash. Drizzle with dressing & top with chopped pecans. Serve warm or chilled.

Low FODMAP Thanksgiving Sides

Thanksgiving can be hard to navigate with IBS. Make the day a little easier to manage this year by bringing these low FODMAP sides that are delicious and nutritious!

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Fall Kale Salad

Erin Judge, RDN

4-6 servings

Ingredients:

  • 2 cups butternut squash, peeled and diced

  • 1 tsp olive oil

  • 4 cups kale, stems removed and chopped

  • 1/4 c dried cranberries

  • 1/2 c chopped pecans

Maple Tahini Dressing:

  • 1/4 c olive oil

  • 1/4 c tahini

  • 2 tsp pure maple syrup

  • 1 tsp lemon juice

  • Salt and pepper, to taste

  • Dash nutmeg

Directions:

  1. Preheat oven to 375 F. Toss butternut squash in 1 tsp olive oil and salt. Lay flat on a baking sheet and roast for 25-30 minutes.

  2. Make dressing by mixing all ingredients together, until smooth consistency is reached. Massage into kale until leaves soften.

  3. Top kale with butternut squash, cranberries, and pecans. Serve warm or chilled.

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Rosemary Maple Roasted Roots

Erin Judge, RDN

Serves 4-6

Ingredients:

  • 2 cups root vegetables of choice (sweet potato, potato, carrot, rutabaga, beets), diced

  • 2 tsp rosemary, chopped or 1 tsp dried

  • 1 Tbsp pure maple syrup

  • 1 tsp olive oil

  • Salt and pepper, to taste

Directions:

  1. Preheat oven to 375 F. Toss vegetables with rosemary, maple, olive oil, and spices.

  2. Lay flat on a baking sheet and roast in the oven for 30-35 minutes, until all vegetables are cooked through.

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