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butternut squash

Butternut Squash, Watercress & Feta Frittata

Butternut Squash, Watercress & Feta Frittata

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Yet another simple lunch or light meal that is so quick to make debunking the myth that food takes ages to make.

The creamy and seasonal butternut squash contrasts beautifully with the peppery watercress and sharpness of the feta to create a taste explosion on the tongue….just delicious.

Enjoy – Jo x

Nutritional Benefits:

Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and  protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision)  C, E and B vitamins along with calcium, potassium and  magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Watercress is a powerhouse of  nutrients providing good amounts of  vitamin A, C (immunity and wound  healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.

It belongs to the brassica vegetable family which all have the ability to help prevent chronic  diseases, including  cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The  antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the  development of memory and learning in the brain).

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of  conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and can decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation.

Thank you

Butternut Squash and Feta Frittatas

Butternut Squash and Feta Frittatas

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This is a great recipe to use up leftovers from the Butternut Squash and Feta Traybake (there should never be any excuse for food waste).

The frittatas are great to take along cold as a packed lunch, picnic or just a snack, just keep cool.

Nutritional Benefits:
Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision) C, E and B vitamins along with calcium, potassium and magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Squash seeds can be eaten like pumpkin seeds and are nutritional powerhouses rich in protein, zinc (boosting the immune system), iron (important for healthy blood cells and energy levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many other nutrients .They also contain heart healthy polyunsaturated fatty acids and can benefit your heart, liver and immune system as well as helping to fight the onset of diabetes. They also contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower bad LDL cholesterol and raise good HDL cholesterol thus reducing the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and may even help to prevent type 2 diabetes.  Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our website (and non-profit organisation) incurs costs to keep it running. If you would like to help keep it going, please consider giving a donation.
Thank you

Butternut Squash & Feta Traybake

Butternut Squash and Feta Traybake

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Again linking up with the Veg Power UK campaign, we bring you this vibrant traybake full of flavour and textures.

Nutritional Benefits:
Butternut Squash: Contains carotenes which help to prevent certain cancers (lung, colon and prostrate), reduce inflammation and protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision) C, E and B vitamins along with calcium, potassium and magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Squash seeds can be eaten like pumpkin seeds and are nutritional powerhouses rich in protein, zinc (boosting the immune system), iron (important for healthy blood cells and energy levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many other nutrients . They also contain heart healthy polyunsaturated fatty acids and can benefit your heart, liver and immune system as well as helping to fight the onset of diabetes . They also contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower bad LDL cholesterol and raise good HDL cholesterol thus reducing the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and may actually help to prevent type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our website (and non-profit organisation) incurs costs to keep it running. If you would like to help keep it going, please consider giving a donation.
Thank you