You may have had pumpkin bread, zucchini bread, and banana bread, but have you tried an Acorn Squash Bread recipe?! It is a flavorful bread that carries the cozy aroma of the fall season.
This recipe has a slightly nutty flavor and is lightly spiced with ground cinnamon.
Why I Love This Flavorful Acorn Squash Bread
This is my new favorite fall treat and I love that this recipe comes together in just one bowl and doesn’t require an electric mixer. It has just the right amount of sweetness for me however, if you want this recipe to be more sweet, you can add a sweet cinnamon spiced glaze.
This is a delicious quick bread recipe that is a great addition to your baking rotation. This recipe can be made into squash muffins or dressed with a sweet glaze and toasted pumpkin seeds.
I am growing acorn squash as one of the winter squashes in the garden but you can find acorn squash in most farmers markets and the grocery store around fall and winter.
Ingredients
Acorn squash (about 2 cups pureed)
Unsalted melted butter, plus more for greasing the pan
All-purpose flour
Whole wheat flour
Baking powder
Baking soda
Ground cinnamon
Kosher salt
White sugar
Eggs
Greek yogurt
Vanilla extract
Optional ingredients: chopped toasted walnuts or chocolate chips
Step By Step Instructions
Step 1: Prepare Homemade Acorn Squash Puree
Cut the acorn squash in half and remove the seeds.
Roasting: Preheat your oven to 400°F (200°C). Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for 35-45 minutes, or until the flesh is tender and easily pierced with a fork.
Air Frying: Preheat your air fryer to 400°F (190°C). Cut the squash halves into smaller pieces to fit in the air fryer basket. Air fry for 10-15 minutes, or until the flesh is tender.
Once your squash is cooked, cool slightly, then scoop flesh out from the outer skin. In a large bowl, mash squash with a potato masher until smooth. Alternatively, you can puree it in a blender or food processor until smooth.
Step 2: Preheat Oven
Preheat your oven to 350°F (175°C). Grease an 8½-by-4½-inch loaf pan with butter, andcooking spray, or line it with parchment paper.
Step 3: Mix Wet Ingredients
In a large mixing bowl combine approximately 2 cups of pureed squash, eggs, sugar, melted butter or oil, yogurt, and vanilla extract. Mix well until combined.
Step 4: Add Dry Ingredients
In the same bowl, sift in the all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon, and salt. Stir the flour mixture into the squash mixture until just combined. Avoid overmixing to keep the bread tender.
Step 5: Bake
Pour the batter into the prepared bread loaf pan. Bake in the preheated oven for about 60 minutes, or until a toothpick inserted into the center comes out clean and the bread is golden brown.
Step 6: Cool and Serve
Let the bread cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Slice with a sharp knife and enjoy!
Optional: Add a handful of chopped bittersweet chocolate or walnuts to the batter before baking for extra flavor and texture.
How To Serve Acorn Squash Bread Recipe
You can serve this bread warm with a little butter and coffee as a sweet treat with breakfast. Alternatively, you can serve this as a warm dessert. I like to serve this in a small bowl with vanilla ice cream, whipped cream, and a drizzle of maple syrup.
How To Store This Acorn Squash Bread Recipe
Short Term Storage:
After the bread has completely cooled, wrap it tightly in plastic wrap or aluminum foil. Store it at room temperature for up to 2 days.
Week-long storage:
Wrap the cooled bread in plastic wrap or foil, or place it in an airtight container. Store it in the refrigerator for up to a week.
Long-term storage:
I like to make this Acorn Squash Bread in advance and freeze it for later. Freezing is my favorite storage method because it allows me to have this delicious treat ready to go whenever guests arrive. I simply take it out of the freezer, let it thaw, and serve it with coffee for breakfast or warm it up as a cozy dessert paired with ice cream.
Wrap the cooled bread tightly in plastic wrap, then wrap it again in aluminum foil or place it in a freezer-safe zip-top bag. Label the bread with the date and freeze it for up to 3 months. To thaw, place the bread in the refrigerator overnight or let it sit at room temperature for a few hours. You can also reheat individual slices in the microwave or oven.
½cupunsalted melted butter, plus more for greasing the pan 1 stick
1cupall-purpose flour
½cupwhole wheat flour
1½tspbaking powder
½tspbaking soda
1tspground cinnamon
½tspkosher salt
¾cupwhite sugar
2large eggs
½cupGreek yogurt
1tspvanilla extract
Optional: toasted walnuts or bittersweet chocolate chips
Instructions
Step 1: Prepare Squash
Cut the acorn squash in half and remove the seeds. Roasting: Preheat your oven to 400°F (200°C). Place the halves cut-side down on a baking sheet lined with parchment paper. Roast for 35-45 minutes, or until the flesh is tender and easily pierced with a fork.Air Frying: Preheat your air fryer to 400°F (190°C). Cut the halves into smaller pieces to fit in the air fryer basket. Air fry for 10-15 minutes, or until the flesh is tender. Allow the acorn squash to cool slightly, then scoop out the flesh. In a large bowl, mash squash with a potato masher until smooth. Alternatively you can puree it in a blender or food processor until smooth.
Step 2: Preheat Oven
Preheat your oven to 350°F (175°C). Grease a 8½-by-4½-inch loaf pan or line it with parchment paper.
Step 3: Mix Wet Ingredients
In a large bowl, stir together approximately 2 cups of pureed squash, eggs, sugar, melted butter or oil, yogurt, and vanilla extract. Mix well until combined.
Step 4: Add Dry Ingredients
In the same bowl, sift in the all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon, and salt. Stir the mixture until just combined. Avoid overmixing to keep the bread tender.
Step 5: Bake
Pour the batter into the prepared loaf pan. Bake in the preheated oven for about 60 minutes, or until a toothpick inserted into the center comes out clean.
Step 6: Cool and Serve
Let the bread cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Enjoy!
Optional: Add a handful of chopped bittersweet chocolate or walnuts to the batter before baking for extra flavor and texture.
How To Make Easy Strawberry Sauce Recipe From Frozen Strawberries
I love this recipe for Strawberry Sauce during strawberry season but you can enjoy it year round with frozen strawberries. This is a delicious strawberry topping for pancakes and french toast oatmeal to fresh fruit smoothies, when you have a jar of this sauce handy you can elevate even the most mundane of recipes.
Perhaps my favorite way to Sarah’s Strawberry Sauce is spooned over a cool bowl of Greek Yogurt. I’ll add a bit of slivered almond and a touch of granola to bring that Greek Yogurt to the next level.
Let’s discuss the simple ingredients. Then, I’ll dive a little deeper into my favorite dishes where I add Sarah’s Strawberry Sauce.
Ingredients
This homemade strawberry sauce recipe is both simple and versatile.
Here’s what you’ll need for this easy sauce:
Ripe Strawberries
Fresh or frozen strawberries are ideal for this recipe. If your berries are nearing their prime, this is a great way to use them and extend their shelf life. You can also mix in other frozen or fresh berries or other fruits. For a twist, try cooking down strawberries and peaches for a peachy sauce variation.
Lemon
Lemon juice enhances the flavor of the sauce and can help extend its shelf life in the refrigerator. While it’s not essential, the acidity of lemon adds a delightful tang. For an extra zing, consider adding fresh lemon zest. Lemon also plays a key role in thickening jams and preserves, which is a topic for another time!
Sugar
For a traditional approach, use granulated sugar. If you prefer a different sweetener, maple syrup works wonderfully, especially when serving with pancakes. To reduce calories, substitute the sugar with stevia or monk fruit sweetener.
Adjust the ratio of ingredients to suit your taste buds!
How To Make This Homemade Sauce With Frozen Berries
Cook the Frozen Strawberries:
Place the frozen strawberries directly into a medium saucepan.
Add the sugar and lemon juice to the pan.
Cook the Sauce:
Cook over medium heat, stirring occasionally. The strawberries will release their juices as they thaw and start to break down.
Once the strawberries have thawed and softened, continue cooking as the sauce begins to bubble.
Simmer:
Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally until the sauce thickens.
Optional – Blend for a Smooth Sauce:
If you prefer a smooth sauce, you can blend the mixture using an immersion blender or a regular blender.
If you blend the sauce, return it to the pan and cook for another 2-3 minutes if you want it thicker.
Add Lemon Zest (Optional):
Stir in the lemon zest during the last minute of cooking if desired.
Cool and Serve:
Let the finished sauce cool slightly before serving. It will thicken more as it cools.
Foods to Pair with Your Simple Strawberry Sauce
This homemade strawberry sauce is incredibly versatile and pairs beautifully with many dishes. Here are some of my favorite ways to enjoy it:
Ice Cream Sundae
This strawberry sauce makes the perfect topping for a classic banana split, a scoop of vanilla ice cream. Or improve upon classic strawberry ice cream with a topper of strawberry sauce.
Other Desserts
Enjoy this spooned-over angel food or pound cake. Top it with whipped cream for an extra indulgent treat. It’s also a star ingredient in my strawberry shortcake recipe.
Yogurt Parfaits
I often enjoy this sauce in my breakfast parfaits. It pairs wonderfully with full-fat Greek yogurt, fresh strawberries, nuts, and a sprinkle of granola for a delicious and satisfying start to the day.
Strawberry Smoothies
Add this sauce to a smoothie with a frozen banana or other berries for a refreshing summer treat with delicious fresh strawberry flavor! If you’re interested, check out my recipe for Strawberry Muffin Smoothies.
Oatmeal
Mix this sauce into a bowl of steaming oatmeal for a burst of fruity flavor. Add a little cream, butter, or whole milk, and you’ve got yourself a comforting bowl of strawberries and cream oatmeal.
PBJ Wraps
When I’m backpacking, PBJ wraps are a go-to. For convenience, I use tortillas instead of bread. Spread some peanut butter, drizzle this strawberry mixture on top, sprinkle with sunflower seeds, and roll it up for a quick, nutrient-packed snack or lunch in the wilderness.
Strawberry Lemonade
This sauce is also perfect for adding a fruity twist to strawberry lemonade—stir it into lemonade for a refreshing and flavorful drink.
Storage of Strawberry Sauce
If you make a big batch of strawberry sauce you can store it in an air-tight container in the refrigerator for up to 2 weeks. If you’ve made a large batch and want to keep it for longer, consider canning it. For tips on canning, check out my article, Top Three Ways to Preserve Strawberries.
Additionally, you can freeze this strawberry sauce for up to 6 months. Simply transfer it to a freezer-friendly container, and it’ll be ready to enjoy whenever you like.
For a step-by-step guide on canning, check out this helpful article and video by Allrecipes.
Place the frozen strawberries directly into a medium saucepan. Add the sugar and lemon juice to the pan.
Cook the Sauce
Cook over medium heat, stirring occasionally. The strawberries will release their juices as they thaw and start to break down. Once the strawberries have thawed and softened, continue cooking as the sauce begins to bubble.
Simmer
Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally until the sauce thickens.
Optional - Blend for a Smooth Sauce
If you prefer a smooth sauce, you can blend the mixture using an immersion blender or a regular blender.If you blend the sauce, return it to the pan and cook for another 2-3 minutes if you want it thicker.
Cool and Serve
Let the finished sauce cool slightly before serving. It will thicken more as it cools.
Learn all about how to make Copycat Panera Green Smoothie recipe at home!
Why leave the house when you can make Panera Bread Green Juice Smoothie right in the comfort of your own home!
Why You Should Make This Recipe
There are many reasons why you will love to make this recipe.
Saves Money: Making your own smoothie’s are more economical and you can tweak the ingredients to make it a smoothie with more whole fruits and less added sugars.
Healthy: Not only is this smoothie a delicious breakfast but it’s a great way to bump up your fruit and veggie intake.
Simple & Easy: But most important of all, you can create a delicious smoothie with only a handful of ingredients and you don’t need to add things like cottage cheese, beets, or wheat grass to make the drink “healthy”.
Make your smoothies healthy and delicious without adding too many ingredients! Many people feel the need to include like 10 vegetables to amp up the nutrition. In my opinion, you’ll end up with chunky, salad-tasting soup. In the case of these flavorful drinks, less is more. And you can always eat some cottage cheese with pickled beets and fresh cracked pepper as a snack later! It doesn’t need to be added to this smoothie.
Tools
High-powered blender – I use a Vitamix
Ingredients
Greens – Use spinach, baby spinach, or kale. You could include your favorite greens powder to this step or swap the greens for greens powder.
Mango – I prefer to use frozen mango however mango puree or ripe mango could work too.
Peaches – I prefer frozen
Passion Fruit Juice Cocktail – For tips on how to find passion fruit juice check out my FAQ section, for this ingredient might not be readily available at your local grocery store. This ingredient adds tropical vibes.
Water
Optional: Banana, Coconut Water, White Grape Juice, Honey or Maple syrup, Protein Powder or Collagen!
Step By Step Instructions
Prepare Your Ingredients:
Wash the fresh spinach leaves thoroughly.
Ensure your frozen mango and peach slices are ready to use. You can use fresh fruit if you prefer, but frozen fruit helps create a thicker, colder smoothie.
Add Ingredients to Blender
Place the fresh spinach leaves, frozen mango and peach chunks, passion fruit juice, and (or water) to the blender. For a sweeter smoothie option to swap out the water for white grape juice.
Optional Additions:
If you’d like a creamier texture, add half a banana.
For a sweeter taste, add a tablespoon of honey.
For added protein add unflavored plant-based or whey protein powder. I prefer to include a scoop of collagen powder.
Blend the Ingredients:
Start blending at a low speed to break down the spinach and frozen fruits.
Gradually increase the speed to high and blend until the smoothie is smooth and well-mixed.
If the smoothie is too thick, add a bit more juice or water to reach your desired consistency.
Taste and Enjoy:
A very important step, taste the smoothie and adjust the sweetness or consistency if needed. Add more juice, sweetener, or ice as desired. Serve in your favorite smoothie glass and enjoy!
Smoothie Making Tips
Below are some of my favorite smoothie making tips.
Add protein! For a more filling smoothie add protein. Some of my favorite add ins include Greek Yogurt, protein powder, and nut butter.
Got Leftovers? Make Smoothie Pops! Another refreshing take on this recipe is to make a smoothie pop! Not only is this recipe a nutritious smoothie and refreshing beverage, but it is also a nutritious Popsicle.
Taste and Adjust. After blending taste your smoothie. Adjust for sweetness and consistency.
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FAQ – Ask a Dietitian!
Where can I buy Passion fruit Juice?
Below are a few passion fruit juice options.
Ceres – 100% Passion Fruit Juice from concentrate – You can purchase Ceres Passion Fruit Juice on Amazon or Shaws, EarthFare, World Market, Whole Foods, Sprouts, Publics, MOM’s Organic Market, Hannaford, Big Y, and Morton Williams The Fresh Marketplace. I purchased some from Amazon. Mine came to me a little beat up but still intact!
Welch’s Passion Fruit Cocktail – This product might be more widely available I found it at Safeway.
Evolution – Tropical Passion Juice (apple, orange, pineapple, carrot, mango, passion fruit, lime). This was also available at my local safeway.
Are Green Smoothies Healthy?
Any food can be a part of a balanced and nutritious diet. That being said, if you eat pepperoni pizza, french fries, and chocolate cake after starting the day with a green smoothie, you are likely consuming too many calories from saturated fat and added sugars.
I enjoy starting my day with a green juice smoothie and I might even include a bit of collagen powder to bump up the protein. Continuing the day with veggies, whole grains, and lean proteins will ensure my day is healthy and balanced. That doesn’t mean I might not indulge in a slice of chocolate cake for my friend’s birthday later that day.
Green Smoothies can balanced diet depending on the other foods consumed during that day and week just like how that slice of chocolate cake can also be apart of a balanced diet. It’s about finding harmony in the healthy foods you eat as well as the decidant treats!
What are some other smoothie ingredients that would taste good in a green smoothie?
Below is a list of some ingredients that would taste good in a green smoothie.
Chia Seeds or Flax seed powder – adds fiber and omega-3 fatty acids
Protein Powder or Collagen – adds protein
Nut or Seed butters – adds flavor, protein and healthy fats
Skim Milk – 8g of protein per 1 cup
Almond Milk – for a lower calorie smoothie, however low calorie also means low protein
Green Veggies – like cucumber, celery, or romaine lettuce
Just this morning I made a variation of this smoothie which included 5oz coconut water 3oz passion fruit juice cocktail, 1/2 cup peaches, 1/2 cup mango, a greens powder, and a scoop of Earth Fed Muscle Collagen!
More Delicious Green Smoothie Recipe Combinations
If you love cold beverages in the heat of summer like I do, you will love these flavor combos for more green smoothies!
Cucumber, spinach, pineapple, apple or pineapple juice, ginger, lemon
Spinach, coconut water, banana, pineapple
Greens Powder, water, lemon, ginger, mango or pineapple
What other ingredients do you think taste good in a green smoothie?!
This Copycat Panera Green Smoothie Recipe has passion fruit juice, peaches, mango, and greens! It is refreshing and full of protein and micronutrients, you will love adding this smoothie to your daily routine.
Wash the fresh spinach leaves thoroughly.Ensure your frozen mango and peach slices are ready to use. You can use fresh fruit if you prefer, but frozen fruit helps create a thicker, colder smoothie.
Add Ingredients to Blender
Place the fresh spinach leaves, frozen mango and peach chunks, passion fruit juice, and (or water) to the blender. For a sweeter smoothie option to swap out the water for white grape juice.
Optional Additions
If you'd like a creamier texture, add half a banana.For a sweeter taste, add a tablespoon of honey.For added protein add unflavored plant-based or whey protein powder. I prefer to include a scoop of collagen powder.
Blend the Ingredients:
Start blending at a low speed to break down the spinach and frozen fruits. Gradually increase the speed to high and blend until the smoothie is smooth and well-mixed.If the smoothie is too thick, add a bit more juice or water to reach your desired consistency.
Taste and Enjoy:
A very important step, taste the smoothie and adjust the sweetness or consistency if needed. Add more juice, sweetener, or ice as desired. Serve in your favorite smoothie glass and enjoy!
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Easy Jammy Soft Boiled Eggs in Air Fryer
Have you ever tried an air fried egg?! Soft Boiled Eggs in Air Fryer are one of my favorite easy breakfasts for the weekend or weekday! The air fryer egg has firm whites and a jammy yolk for the best part of your morning.
Air fryers offer a convenient method for preparing soft-boiled eggs, resulting in delightfully runny, jammy eggs and firm egg whites.
I prefer this method vs stove top, oven baked, or instant pot eggs because it is the simplest and quickest method to making the perfect egg.
So if you want a quick breakfast, lunch, or snack weekly meal prep, cooking eggs never felt easier. Below, I will guide you through my easy method and your new favortie wat to make the perfect soft-boiled eggs in the air fryer.
Why You Will Love Making Air Fryer Soft Boiled Eggs
Quick: I use the air fryer as a quicker approach to cooking when compared to traditional stovetop methods. I appreciate the extra free time in the morning to sip and enjoy my coffee!
Consistent: Air Fryers provide consistency when cooking. I like to cook my eggs for 12 minutes for my preferred level of doneness. I like that super jammy consistency. However, like your eggs, a bit more firm, cook them a bit longer. You will have consistent results every time.
Easy: Why are these easy air fryer eggs? The cleanup is super easy. When air frying, you use removable baskets or trays, and they don’t require much cleanup.
Protein Punch: Eggs are an excellent source of protein containing all 9 essential amino acids. They are a good source of vitamins A, B2, B12, D, and E. They contain iron, phosphorous, and selenium. And Eggs are a cost-effective source of nutrition!
Preheat your air fryer to 250°F. This lower temperature helps to achieve a softer texture in the eggs.
Prepare the Eggs:
Gently place the eggs in the air fryer basket. You can cook as many eggs as your air fryer can accommodate in a single layer.
Air Fry:
Cook at 250°F for 12-15 minutes, depending on your desired level of doneness. Keep in mind that air fryers can vary, so you may need to adjust the time accordingly. For a soft-boiled egg with a runny yolk, 12 minutes is probably sufficient.
Cool the Eggs:
Once the eggs are done, carefully remove them from the air fryer using tongs or a spoon.
Place the eggs in a big bowl with lots of water and ice cubes also caled an ice bath for eggs!
Peel the Eggs:
I have found that the easiest way to peel the eggs is to gently tap each egg on a hard surface to crack the shell, then peel away the shell. I like to use an egg cracker to help with this. Then use the ice water bath to make the peeling process easier. Just submerge the egg in the cold water when peeling. You can even discard the shell right there in the water. Then toss it in your compost!
Season and Serve:
Season the soft-boiled eggs with salt and pepper or your favorite seasonings.
Serve them as they are on busy mornings or serve them the following ways!
with toast for dippy eggs
along side some air fryer hash browns
sliced over some avocado toast with lots of fresh herbs and a sprinkling of everything bagel seasoning
a topping for your favorite bowl of ramen
served over top your favorite cobb salad recipe
Soft-cooked eggs from the air fryer are versatile and can be incorporated into a variety of recipes! If serving the eggs in the shell in a holder, just crack the top of the shell and remove the top. To eat the egg use a small spoon or an egg spoon to scoop inside the shell. This is my personal favorite way to enjoy these spft cooked eggs.
FAQ (Ask a Dietitian!)
Can you use an air fryer to make medium and hard-cooked eggs?
Yes! For medium cooked eggs cook at 250°F for 15-18 min. For hard-cooked eggs, the same temperature but for 20-25 minutes.
How long to air fry eggs at 300°F?
The higher temperature means the eggs will cook faster. You can cook them for 8-12 minutes. You might need to test this a couple of times to see what temperature works best for your air fryer.
Enjoying this recipe? Check Out These Other Delicious Breakfast Faves!
Preheat your air fryer to 250°F. This lower temperature helps to achieve a softer texture in the eggs.
Prepare the Eggs
Gently place the eggs in the air fryer basket. You can cook as many eggs as your air fryer can accommodate in a single layer.
Air Fry
Cook at 250°F for 12-15 minutes, depending on your desired level of doneness. Keep in mind that air fryers can vary, so you may need to adjust the time accordingly. For a soft-boiled egg with a runny yolk, 12 minutes is probably sufficient.
Cool the Eggs
Once the eggs are done, carefully remove them from the air fryer using tongs or a spoon.
Place the eggs in an ice bath or run them under cold tap water to cool down quickly and stop the cooking process.
Peel the Eggs
Gently tap each egg on a hard surface to crack the shell, then peel away the shell. I like to use an egg cracker to help with this. Then use the ice water bath to make the peeling process easier. Just submerge the egg in the cold water when peeling. You can even discard the shell right there in the water. Then toss it in your compost!
Season and Serve
Season the soft-boiled eggs with salt and pepper or your favorite seasonings. Serve them as they are for breakfast, with toast for dippy eggs, or sliced over some avocado toast!
Soft-cooked eggs from the air fryer are versatile and can be incorporated into a variety of recipes! If serving the eggs in the shell in a holder, just crack the top of the shell and remove the top. To eat the egg use a small spoon or an egg spoon to scoop inside the shell.
Making Zucchini Flower Fritters aka squash blossoms, is a fun way to utilize pancake batter and transform it into something completely different, versatile, and veggie-packed!
I have squash blossoms/zucchini flowers coming out of my garden this year and they are producing buckets of beautiful flowers. So of course, I’ve been cooking with squash blossoms frequently!
This recipe is gluten-free and vegetarian.
Why You Will Love This Healthy Recipe
As a flexitarian, I love all of my veggie-focused recipes. This recipe is a fun way to use up zucchini flowers or squash blossoms. The first time I made these I wanted to create a recipe that was easier than making stuffed squash blossoms.
You will love getting creative with this recipe, adding squash blossoms or any other veggie you want to make into a gluten-free fritter.
You will also love that this is a simple and delicious recipe, made with whole foods, and excellent in late summer when zucchini flowers are abundant.
What Are Squash Blossoms?
Squash Blossoms or Zucchini Flowers are edible delicate blossoms produced by a squash or zucchini plant. They taste like mild squash, are slightly sweet, and do not taste perfume-like, similar to your typical edible flower.
These blossoms and flowers can be found at the farmer’s markets and in your garden! They are delicate and highly perishable and thus are typically not found in a grocery store. The refrigerator shelf life is 2-3 days if you are lucky.
If you are using zucchini flowers for items like stir-fry or these fritters, they can last a little longer because if it’s a little wilted, I don’t care. After all, I’m cooking them anyway!
Ingredients and Tips
Below, I list the ingredients and provide some tips for substitutions for this squash blossoms recipe.
Fresh Squash Blossoms – If you are growing squash plants in your vegetable garden chances are you have lots ofsquash female blossoms! If not, sometimes you can find these at your local farmer’s market, or you could make this recipe with a different veggie like spinach, zucchini, or even spaghetti squash.
Coconut Flour
Sea Salt, Black Pepper, Baking Powder, Sugar
Eggs
Soy Milk
Avocado oil
Option to include fresh herbs, freshly squeezed lemon juice, goat cheese, and olive oil drizzle for garnish.
Step-By-Step Instructions
In a large bowl, add and mix all the dry ingredients, except squash blossoms.
In a small bowl, add eggs, soy milk, and 4 tbsp avocado and mix to combine.
Pour the wet mixture into the dry ingredients and mix, then fold in squash blossoms.
On a large skillet, melt the remaining 4 tsp of butter on medium heat. Pour 1/4 cup of batter for each fritter into the hot oil.
Cook for 3-5min then flip and cook for another 1-3min.
Once the fritter is golden brown on both sides remove from skillet and lay fritters on a paper towel. Serve with desired dipping sauce.
How To Use Squash Blossoms
Squash blossoms have a very mild flavor and taste excellent in a variety of dishes.
Below are some of my favorite ways to use these edible flowers – Squash Blossoms.
For those gardeners with zucchini plants wondering, "What can I do with all of these zucchini flowers?", I have the perfect, easy, and delicious recipe. My Zucchini Flower Fritter recipe takes an easy coconut flour pancake batter and transforms it into a yummy side dish or appetizer the whole family will enjoy.
A balanced breakfast has a mix of nutrients to provide energy and keep you feeling full throughout the morning. Opt for a combination of carbohydrates, fiber, protein, vitamins, and minerals to ensure a well-rounded and nutritious diet.
Find these nutrients in many foods, including plant-based foods. If you are looking for a nutritious Flexitarian morning meal continue reading this Flexitarian Breakfast guide.
As a bonus, I also provide a variety of Flexitarian breakfast recipes!
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Pancakes fortified with protein powder and drizzled with a peanut butter maple glaze
Importance of a Balanced Breakfast
Breakfast is often called “the most important meal of the day” by many health professionals.
Numerous studies have found eating a balanced breakfast regularly is associated with a range of health benefits. Some of these include reduced risk of obesity, andtype II diabetes, as well as better academic performance in children and adolescents.
Flexitarian breakfasts are similar to my recommendations for a non-flexitarian healthy breakfast with one difference – moderate/limit the intake of animal-derived products.
The Key To A Flexitarian Breakfast: Limit Animal Products
To adopt a Flexitarian lifestyle, you moderate/limit your intake of meat and potentially other animal-derived products.
Limiting animal products at breakfast is a great way to kick off your day of Flexitarian Eating.
Some Flexitarian Styles of eating, like Marc Bittman’s“Vegan Before 6”, eating plant-based during the first two-third’s of the day, and for dinner, they have the option of eating a meat-based meal.
This daily routine can make eating more plant-based more feasible for many people.
Health Benefits of The Flexitarian Breakfast
Additionally, embracing a plant-based breakfast offers numerous health benefits worth considering.
Opting for plant-based alternatives at breakfast can help reduce the intake of saturated fats, promoting heart health. Additionally, plant-based breakfasts rich in fruits, vegetables, and whole grains provide essential nutrients and diverse flavors, which may contribute to improved digestive health.
So, you might ask yourself, how do I make a Flexitarian Breakfast?
I’ll tell you!
Nut Butters for a Healthy Balanced Flexitarian Breakfast
5 Tips For Creating A Balanced Flexitarian Breakfast
Here are my easy-to-follow five tips for creating a balanced Flexitarian breakfast.
Pick more Protein
Incorporating about 25-30g of protein into your breakfast can significantly extend your feeling of fullness throughout the morning. Protein also provides essential amino acids vital for muscle repair and growth.
Some Flexitarian Breakfast Protein Sources include:
Eggs, yogurt, cottage cheese, nuts, seeds, nuts and seed butter, beans, tofu, protein powders, and protein-fortified breakfast products such as bagels, pancakes, andwaffles.
Here is a list of excellent protein-packed flexitarian Breakfast Smoothie Recipes. I add protein powder to a smoothie for a quick, easy, and protein-packed breakfast. These Flexitarian breakfast recipes keep me full for hours!
Check out my Avocado Toast Recipe! This recipe has fiber, healthy fats, and protein!
Limit Added Sugar
Added sugar at breakfast can lead to energy crashes later in the day.
To help prevent blood sugar spikes, avoid foods such as muffins, scones, donuts, sugary cereals, and sugary yogurts.
However, note that I said “limit added sugar” not omit!
In moderation, breakfast foods that contain added sugar can fit into a healthy Flexitarian diet and lifestyle.
For example, I love this Croffles recipe for entertaining guests for a special occasion like a Mother’s Day Bruch or Christmas Day Breakfast.
Don’t forget those Vitamins and Minerals
A balanced breakfast needs vitamins and minerals. To incorporate a variety of these nutrients, incorporate lots of colorful fruits and veggies into your diet.
You can also opt for fortified foods such as cereals, dairy products, plant-based milks, and grains.
My Smoothie Bowl recipe is another Flexitarian recipe that includes a variety of vitamins and minerals.
