Vegetarian Entrees

 

 

Cherry Tomatoes Stuffed with Healthy Guacamole 

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Description:
It's perfect for a potluck party because you make the components ahead of time or then bring your pastry bag to the event to stuff the tomatoes.

Tomatoes are the best when they are in season from July through September.
The carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene-its ability to help protect cells and other structures in the body from oxygen damage-has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Prevention of heart disease has been shown to be another antioxidant role played by lycopene.
Lycopene has been shown to help protect not only against prostate, but breast, pancreatic and intestinal cancers, especially when consumed with fat-rich foods, such as avocado, olive oil or nuts. (This is because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats).
So this recipes makes a great team.


Ingredients:
16 cherry tomatoes, halved and seeded
(can use a mixture of red and yellow tomatoes)
½ Tsp. salt
Guacamole (see below)

Guacamole (for filled cherry tomato halves)
(Makes approximately 1 1/2 Cups)

2 - 3 ripe avocados, peeled and pitted
1 small ripe tomato
diced 1 1/2 Tbsp. purple onion,
diced small 1 garlic clove,
minced or crushed
2 Tbsp flax oil
1/2 Tbsp. fresh limejuice or to taste salt
1 - 2 rings jalapeno or Serrano chili, minced (without seeds)
parsley


Directions:
In a small bowl, combine ... off tops of tomatoes and remove insides; drain well.
Cut avocado into large chunks and place into a medium bowl.
Add remaining ingredients and mix, leaving the mixture slightly chunky.
With a small spoon fill each of the cherry tomato halves (remember to remove the seeds) with guacamole.
Or, fill an icing utensil with guacamole and squeeze it into the tomato halves.
Garnish tops with a parsley leave.


Servings: 4


Special Diet: Gluten Free, Vegetarian, High Omega Fats


Category: Vegetarian Entrees

Submitted By: OK In Health



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Roasted Butternut Squash Polenta with Fried Sage
Category: Vegetarian Entrees
Description: Roasting caramelizes the sugars and brings out the sweetness of the tender chunks of butternut squash that punctuate this golden yellow polenta casserole. It is finished off with the herbal overtones of butter-browned sage. We like this squash because it's easier to peel and cut compared with some squash. Marked by a tan exterior, the interior is a bright, rich orange. The butternut's flesh is less "stringy" than many squash making it perfect for purees and efficient cubes.

¦Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.

¦It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

¦Furthermore, butternut squash has plentiful of natural poly-phenolic flavonoid compounds like a and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.

¦It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

¦It has similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

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