FitFitBanner Images

Recipes Recipes



Wild Rice with Kabocha Squash and Sage Butter




Share on Tumblr

Recipe By Brendan Brazier from Thrive Foods

This is the perfect fall meal. To save time, make the rice and butter while the squash is cooking.

Time: 1 hour prep; 30–45 minutes for the rice
Makes 4 servings

Ingredients

  • 1 pound kabocha squash (about ½ medium squash)
    • Note: Yams may also be used in place of the kabocha.
  • 3 tablespoon melted coconut oil + 1 tablespoon, divided
  • ½ cup wild rice
  • ½ cup brown rice
  • 2 cups water
  • ½ tablespoon chopped fresh sage, packed
  • 1 tablespoon minced shallots
  • ½ teaspoon salt

Directions

    1. Preheat the oven to 400°F. Cut the squash in half, then scoop out and discard the seeds.
    2. Use 1 tablespoon coconut oil to lightly brush the cut areas of the squash, and place cut side down on a baking sheet. Bake for 40–45 minutes or until soft when pierced with a fork.
    3. When cool enough to handle, cut into 1-inch chunks (skin may be left on for extra flavor and nutrition or disposed of). Keep warm.
    4. To make the rice, combine the rices and water in a saucepan. Bring to a boil, reduce heat to low, and let simmer, covered, until done.
    5. Meanwhile, in a food processor, blend 3 tbsp coconut oil, sage, shallots, and salt until smooth.
    6. To serve: In a large pan, heat the sage butter mixture over medium-low heat for 1 minute. Add the rice and toss to combine, and cook for 1 minute longer while stirring constantly. Remove from heat and carefully fold in the squash.
Photo Credit: Julie Morris and Brendan Brazier

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0



Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

More wisdom »




December 2014
M T W T F S S
« Jun    
1234567
891011121314
15161718192021
22232425262728
293031  

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?


Contact us at fit@whyy.org




Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.


Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.


Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.