My New Favorite Convenience Food

So, I've just become enamored with a new vegetable: delicata squash. I've barely finished my lunch, and I can't wait to share it with you, so here it is!

A small squash (5-6 inches in length) is the perfect size for a meal for one person. I just cut off both ends, sliced it in half lengthwise, scooped out the seeds (saving them to make roasted pumpkin seeds- a great source of iron!) and placed both halves cut side down in 1/4 inch of water in a covered microwaveable bowl.

It took about 4 minutes to get soft in my microwave. Then, I drained the water, flipped the halves so that the cut side was facing up (looks like little canoes) and threw in a handful of frozen beans, some random spices, and a drizzle (2 teaspoons-even though it looks like a lot more in this photo) of tahini as a source of fat because I didn't feel like using olive oil. I also sprinkled some dried hot pepper over the pile, and the capsaicin is now dancing in my mouth.

I microwaved the squash for another 2 minutes to heat up the frozen beans, pulled it out, and commenced my lunch.

The great thing is that you can eat the entire squash- skin and all, at least according to my friend Sarah. It tastes fine to me, so even if most people don't eat the skin, I think I will.

I ended up needing a dollop of yogurt on top to cut the spiciness, but overall it was delicious.
This "recipe" is super versatile- you can stuff the "canoe" with pretty much anything- pre-cooked meat, tomato sauce, beans, pesto, cooked grains, and any sort of vegetable.

Enjoy!

After a morning of completing nutrition assessments in convenience stores and finding myself ridiculously tempted by the fatty, sugary, processed items (but resisting the temptation to buy anything, I must add!), I'm off to bake bread and quiche and all manor of yummy things for my cousin and his wife who are visiting this weekend. What a fun way to spend a Friday :)

You too can make yogurt!

Even though I'm in college, I try not to eat like a college student. Being a nutrition major probably has something to do with that- but I just really value home cooked meals. Living in an apartment this year with a wonderful roommate has given me the opportunity to cook and prepare foods in simple as well as adventurous ways.
Yogurt is a staple in our fridge. We make it ourselves, and it's quite easy. It saves us a lot of money, and gives us the plain, nonfat yogurt that we really like. To enjoy, we simply toss a few frozen berries, granola, or plain rolled oats with it for breakfast. Applesauce mixed with yogurt makes for a delightful dessert as well. Here's how I make yogurt in a college apartment:

1. Pour 1/2 gallon milk into a large pot (preferably one with a thick bottom to minimize scorching)

2. At low-medium heat, bring the milk to 180 degrees farenheit.
3. Add a bit of powdered milk (optional- this makes the yogurt thicker)


4. Allow the milk to cool to 115-120 degrees (you can accelerate the cooling process by filling the sink with cold water and then placing the pot in it).
5. Add about 1/2 cup of already made yogurt. I typically use 1/2 cup from my last batch.
6. Pour into 2 quart jars and twist on a plastic lid.
7. Place in a warm water bath of 115-120 degrees for 2.5-6 or so hours. The longer you let it incubate, the firmer and more sour it will be. You can check the thickness by tilting the jar a bit.



The warm water bath can be in a cooler, or even in the same pot you heated the water in, as long as you add hot water during the incubation period or wrap the pot in a wool blanket. I was lucky enough to come across a foam insulation cube on a run through the neighborhood early in the school year, and it fits 2 quarts perfectly.
Check out the finished product!


It's simple, and saves a lot of money. Try it, and let me know if you have any questions!