Kale Salad with Butternut Squash and Pecans

 

Ingredients

1/2 small butternut squash, peeled and chopped into 1/2 inch square pieces (about 1 1/2 cups)

1 tablespoon olive oil or pecan oil

1/4 teaspoon sea salt

2 heads kale

3 pieces thick-cut bacon, optional

1 tablespoon lemon juice

1/3 cup pomegranate arils

Orange Vinaigrette:

3 tablespoons olive oil or pecan oil

2 tablespoons orange juice

1 teaspoon orange zest

1 tablespoon cider vinegar

Maple Toasted Pecans:

1/3 cup raw pecans

2 tsp olive oil or pecan oil

2 tsp pure maple syrup

1/8 tsp ground cinnamon

Pinch sea salt

Instructions

Preheat the oven to 400 degrees F. In a bowl, combine chopped butternut squash, olive oil and sea salt. Stir until combined. Spread mixture on a large baking sheet and roast for 20 minutes, stir, then roast another 5 to 10 minutes, until golden-brown and cooked through. Remove from the oven and set aside to cool.

While the squash is roasting, add the bacon to a small skillet over medium high heat and cook until it reaches desired level of crisp (about 2 to 3 minutes per side). Place on a cutting board and allow to cool, then chop into pieces.

Add all of the ingredients for the orange vinaigrette to a small blender. Blend until completely combined (note: you can also whisk the ingredients together in a bowl if you don’t have a small blender).

In a small skillet, add all the ingredients for the maple-toasted pecans. Cook over medium-high heat for 3 to 5 minutes, or until toasted and sticky, stirring often. Be sure to monitor the nuts closely, as they burn easily.

Wash, dry, and chop the kale leaves and place them in a large serving bowl. Drizzle with lemon juice and use your hands to massage the juice into the kale leaves for 1 to 2 minutes, until you can feel the kale leaves are more tender.

Add the pomegranate arils, roasted butternut squash, chopped bacon, and maple-toasted pecans. Drizzle in desired amount of orange vinaigrette and toss everything together to combine. Serve alongside your favorite entrée.

Nutritional Information

One cup (205 grams) of cooked butternut squash provides a good source of calcium, iron, phosphorus, and copper as well as:

Calories: 82

Carbs: 22 grams

Protein: 2 grams

Fiber: 7 grams

Vitamin A: 457% of the Reference Daily Intake (RDI)

Vitamin C: 52% of the RDI

Vitamin E: 13% of the RDI

Thiamine (B1): 10% of the RDI

Niacin (B3): 10% of the RDI

Pyridoxine (B6): 13% of the RDI

Folate (B9): 10% of the RDI

Magnesium: 15% of the RDI

Potassium: 17% of the RDI

Manganese: 18% of the RDI

Oats

Oats, a versatile and nutritious grain, have a rich history and offer numerous health benefits. Oats make fantastic meals and desserts, and they are gluten free, extending the grasses-and-grains goodness. They are easy to grow in a wide variety of soils, and take us back to humankind's first storage in silos, a practice that is widely credited with making civilization possible.

History

Oats have been cultivated for centuries, with evidence of their use dating back to ancient civilizations. Initially considered a weed, oats eventually gained recognition as a valuable food source. They were particularly important in regions with cooler climates, as oats are more tolerant of cold temperatures than other grains.

Health Benefits

Oats are renowned for their exceptional nutritional profile. They are a good source of complex carbohydrates, providing sustained energy. Oats are also rich in dietary fiber, particularly beta-glucan, which has been linked to various health benefits, including:

• Nutritious: Oats are a good source of protein, fiber, and vitamins B1 and B5. Low in calories, it would take about 40 minutes to burn off the 150 calories from a half-cup dried oats prepared in water.

• Gluten-free: Oats are a gluten-free grain, making them a popular alternative for those with celiac disease or gluten sensitivity. If you’re allergic to gluten, be sure to purchase certified gluten-free oats to avoid gluten contamination from other grains.

• Lowering cholesterol levels: Oats don’t have any cholesterol, and they help remove cholesterol that is there. Beta-glucan forms a gel-like substance in the digestive system, which can bind to cholesterol and reduce its absorption.

• Regulating blood sugar: The soluble fiber in oats helps slow down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream.

• Promoting digestive health: The fiber content of oats supports regular bowel movements and can help prevent constipation.

• Supporting heart health: Oats' cholesterol-lowering and blood sugar-regulating effects contribute to overall cardiovascular well-being.

Frugal

One pound of rolled oats is 5 (US) cups, or ten batches of ½ cup dry

I usually buy my oats whole in bulk (hulled, but not yet rolled) and then roll them just before using. They cost about $1.40/pound. I usually calculate oats at $1.50 a pound for easier math, making each half-cup batch cost fifteen cents. Crazy-cheap for a bowl that will sustain you all day and help repair the damage you did the day before.

Note: Amazon has an 8 pound package of classic Quaker Oats for $8.15, and this seems like an insanely good deal. 

Preparation

Oats are incredibly versatile and can be prepared in various ways. My favorite way is to take freshly rolled old-fashioned oats and stir in a little cinnamon (and brown sugar, if you like). Heat milk (2:1 milk:oats, or you can use water) in a pan with a little vanilla. Just as the milk begins to boil, stir in the oats and spices. Simmer for 10-20 minutes, stirring to prevent sticking, until oats are the desired consistency. 

• Oatmeal: The most common way to enjoy oats is by making oatmeal. Simply cook oats with water or milk until they reach a desired consistency.

• Overnight oats: For a convenient and no-cook option, soak oats in liquid overnight. They will absorb the liquid and become soft and creamy. A traveler’s delight: a half-cup cup of oats can be put in a wide-mouth container with one cup of fresh water (a splash of lemon juice is also very nice with this) and be ready to eat 12 hours later. Longer soaking isn’t a problem. ½ dry oats+1 c. liquid=2 cups oatmeal.

• Baking: Oats can be used in a variety of baked goods, such as cookies, muffins, and bread.

• Granola: Oats are a key ingredient in granola, a popular breakfast and snack food.

• Oat flour: Oats can be ground into flour and used as a gluten-free alternative in baking.

No matter how you choose to prepare them, oats are a delicious and nutritious addition to your table.

Nutritional Information

One cup of cooked old fashioned oats:

Calories 150

Calories from Fat 27

Total Fat 3g

Saturated Fat 0.5g

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 0mg

Sodium 0mg

Potassium 150mg

Total Carbohydrates 27g

Dietary Fiber 4g

Sugars 1g

Protein 5g