Sunday, March 26, 2023
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HomeEatCelebrate the Season and Garnish for Good Health

Celebrate the Season and Garnish for Good Health

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There are many nutritional fruit and vegetables available now, like squash and pomegranates. Adding more seasonal superfoods into your recipes can make your favorite dishes much healthier! 


Prep time: 10 minutes. Cooking time: 25 minutes. Serves: 4

1 acorn squash, sliced ¾-inch thick
2 Tbsp. olive oil, divided
Pinch cayenne pepper
½ tsp. sea salt
½ tsp. freshly ground black pepper
½ cup pomegranate juice
4 (6oz) boneless, skinless chicken breasts
3 Tbsp. balsamic vinegar
½ cup pomegranate seeds
½ cup crumbled feta cheese
1-1/2 cups chopped mint leaves

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Heat oven to 425ºF. On a large rimmed baking sheet, toss squash with 1 Tbsp. oil, cayenne, salt and pepper, and roast until tender, about 25 minutes. Meanwhile, heat remaining Tbsp. oil in a large skillet over medium heat. Season chicken with salt and pepper; sauté until golden brown and cooked through, about 5 minutes per side. Set chicken aside. In the same skillet over medium heat, add pomegranate juice, stirring occasionally for a minute. Add balsamic vinegar and simmer until thickened, about 3 minutes. 

To serve: Slice chicken and divide between 4 warmed serving plates; drizzle with the glaze. Place roasted squash on each plate and top with a little of the glaze, feta cheese, pomegranate seeds, and mint. Enjoy! Tip: Serve with Sautéed spinach or your favorite green vegetable.

Boat Bites: Raw Italian

Prep time: 20 minutes. Cooking time: 25 minutes. Serves: 4

1 large butternut squash
2 Tbsp. olive oil, divided
1 yellow onion, chopped
2 cloves garlic, finely chopped
1 Tbsp. grated fresh ginger
6 cups low-sodium chicken broth
6 sprigs fresh thyme
1 (15 oz) can white beans, drained, rinsed and mashed
1 (15 oz) can chickpeas, drained and rinsed
½ cup couscous
¼ cup shelled pistachios, roughly chopped
¼ cup cilantro, roughly chopped
14 cup dried apricots, finely chopped
1 scallion, thinly sliced

Cut neck off squash (discard or save base for another use) then peel and cut into 1/2-inch pieces. Heat 1 Tbsp. oil in a skillet over medium heat. Add squash and cook covered, stirring occasionally, about 10 minutes. Meanwhile, heat remaining Tbsp oil in a Dutch oven over medium heat. Add onion and cook, covered, stirring occasionally, 6 minutes. Stir in garlic and ginger and cook for another minute. Add broth, thyme, and squash and bring to a boil. Add white beans and chickpeas, stir. Lower heat and cook another 10 minutes.

Meantime, cook couscous per package directions. Fluff with a fork and fold in pistachios, cilantro, apricots, and scallion. Serve soup topped with couscous mixture.


Prep time: 10 minutes. Chilling time: 30 minutes. Makes: 16

15 large soft pitted dates
½ cup cashew butter or another nut butter
1 Tbsp. unsweetened cocoa powder, divided
2 Tbsp. finely shredded unsweetened coconut

Purée dates, cashew butter, and cocoa powder in a food processor until smooth. Roll into 1-inch balls and toss half the ball in coconut and remaining half in cocoa powder. Refrigerate at least 30 minutes. Hint: If dates need softening, steep them in boiling water for 10 minutes. Tip: Keep leftovers in the refrigerator


Prep time: 10 minutes. Freezing time: 3 hours. Serves: 4

4 bananas, peeled and sliced
4 oz. dark chocolate (60% to 70% cacao)
1/2 cup fresh red berries (or frozen and thawed)

Freeze the bananas for 3 hours. Remove and pulse in food processor until smooth, stirring often. Divide into 3 small serving bowls. Melt the chocolate and drizzle over the bananas. Spoon a few berries over the chocolate. 

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Capt. Jan Robinson
Capt. Jan Robinsonhttp://www.shiptoshoreinc.com/
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK


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