Seasonal Pasta -- Autumn

This pasta was inspired solely from a pleasant, unhurried stroll through the market. The seasonal vegetables and fruits looked so bright and delicious that I decided create a local, Autumnal pasta dish. The ingredients in this pasta are specific to my area. I encourage you to play a little with the fresh, seasonal produce in your area.

Rick loved this recipe. The sweetness of the banana squash was fabulously complemented by the roasting garlic and lightly salted seeds. Also, the bitterness of the broccoli was tempered well by the other flavours.

Seasonal Pasta – Autumn

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from the kitchen of Kimberly Joki-DeLong

Serves 6

Nutrition: 180 cal ◦ 4g fibre ◦ 7g protein ◦ 4g fat ◦ 5g sugar

Ingredients:

◦ 3 cups banana squash, seeded and cubed (seeds reserved, half inch cubes)

◦ 1 head broccoli, florets halved

◦ ½ large clove garlic, sliced and divided

◦ 2 T olive oil, more if desired

◦ 1 ½ T dried basil

◦ 1/3 cup fresh mozzarella cheese, cubed

◦ 3 dry cups, spiral, macaroni, penne, or other whole grain pasta

◦ Salt and pepper to taste

Instructions:

1. Preheat oven to 375-400°F.

2. Clean and dry squash seeds. Using 1tsp olive oil, coat seeds and sprinkle with salt. Set aside.

3. In a medium bowl, mix squash with remaining oil, basil, and approximately 2/3 of garlic. Coat squash in oil and seasoning. Mix in seeds and transfer to a rimmed baking sheet. Be sure that the mix is evenly spaced. Bake in oven about 25-30 minutes.

3. Meanwhile, set a large pot of water to boil on the range. Also, set a medium pot with steam basket and some water to begin warming over the stove. While the pots are warming, prepare broccoli. Place cut broccoli in steamer pot with remaining garlic. Steam until al dente – watch carefully to avoid over-cooking. When the broccoli finishes cooking, remove from heat.

4. In the large pot, bring the water to a rolling boil, then add the pasta. Stir often so that the pasta doesn't clump together. Cook until al dente. Drain, cover and keep off heat. You may wish to add a bit of oil to prevent clumping.

5. At about the same time, the squash should be ready. Check that the larger chunks are soft throughout. When ready, remove from the oven and stir squash into large pot with pasta. Mix broccoli and mozzarella cheese with the pasta as well. Mix well. Salt and pepper to taste. Serve warm.

Notes:

◦ This pasta is the main course. If you want to add more protein to the mix, try adding a sprinkling of lean bacon, lean ham, or turkey bacon. If you add meat, you probably will not need to salt the dish.

◦ As a dish, this meal provides complex carbohydrates, loads of micronutrients (cartenoids, vitamin A, and iron, in particular), a healthy ratio of saturated and unsaturated fats, as well as some calcium and protein.

◦ To complement this hearty dish, pair it with a side salad, like a light cucumber-red cabbage slaw dressed with black pepper, olive oil and fresh dill weed.

◦ Experiment with what is local and seasonal in your area. Try different kinds of squash and roots crops like sweet potatoes or beets.

◦ Leftovers from this dish are delicious, warm or cold. Letting the roasted flavour of the garlic and squash mingle with the pasta and broccoli overnight yields a killer pasta salad.

Guest Recipe: Rick's Easiest Banana Bread

Hello again everyone. After a couple of busy weeks finally finishing the visa process for Ukraine, falling ill and healing, as well as taking a business trip for my school, I am back with some tasty --- and healthy -- recipes for Fall. This recipe I have been promising the ladies at work for over a month and guess I should follow through.

My husband, Rick, is a man of few recipes. But, everything he makes, he has perfected over years. This simple and delicious banana bread is no exception. One of our absolute favourites, Rick or I prepare this at least once a week and -- though made to serve 6-8 -- Rick makes it a full meal and generally devours most of the loaf in one sitting (which is why we have almost no idea how long it takes to cool. . . :-)

Taking only 30 minutes and one bowl to whip together, this no-fuss dish will probably become a favourite in your kitchen too!

Easiest Banana Bread

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from the kitchen of Rick DeLong

Serves 6-8

Nutrition: 258 cal ◦ 9g protein ◦ 7g fiber ◦ 7g fat ◦ 8g sugar

Ingredients:

◦ 3-4 medium ripe or over-ripe bananas, peeled

◦ 1 large egg

◦ 1.5 cups whole grain flour

◦ 1 cup rolled oats or wheat bran

◦ 1 T baking powder

◦ Pinch of salt

◦ ¼ cup unsalted almonds, hazelnuts, or walnuts, roughly chopped

◦ 1 T olive oil for pan

Instructions:

1. Preheat oven to 350° F. Oil baking dish.

2. In a medium bowl, mash bananas until they becomes a chunky sauce. Gently mix in the egg.

3. Add in flour and oats, mixing thoroughly. When blended, mix in salt, baking powder, and nuts. Stir until all is incorporated. The batter should be rather runny.

4. Pour the batter into the oiled baking dish and place in warm oven. Bake for about 20 minutes or until the edges of the bread harden and brown and it begins to smell fantastic. The edges of the bread, when hardening, should separate from the sides of the baking dish.

5. Remove bread and check the center with a toothpick or clean knife. You may need to test one or two spots as the banana can make the bread seem undercooked when it is in fact ready. The bread should be soft and somewhat dense.

Notes:

◦ This bread is delicious on its own or with a small spread of real butter.

◦ We bake this in our favourite cast iron pan, which resembles a cake pan. You can bake it in a lighter dish, even a loaf pan, but cooking times may need to be adjusted.

◦ This is a staple and can be a meal in itself, which is how we often eat it, or it may be served as a side for breakfast with scrambled eggs and grapefruit or for lunch with a small chef salad and some apple or carrots.

◦ To make this bread more complex and nutritious, consider mixing in flax seeds. They'll give the bread a more nutty, round flavour and will boost your omega-3 intake. Just be sure you run the seeds in a food processor beforehand to make the nutrients digestible . . . or just chew your food well!

This bread is low in fat (especially saturated fat), high in fiber and complex carbohydrates, and has no added sugar, which will satisfy your craving for comfort foods without overwhelming your body with fats and simple carbohydrates. Also, because one serving packs 9 grams of protein this bread will keep you full longer. How can it possibly taste fabulous? It's real food, made well.