Weekly Recipe #145: Butternut Squash & Sage Winter Risotto

By Samantha Iovino, University of Minnesota – The Emily Program Dietetic Intern

Butternut Squash & Sage Winter Risotto

(Serves 4-5)

Photo Credit: Galant/Flickr

I grew up at my mother’s apron strings. She taught me how to make fresh pasta, tomato sauce, creamy polenta, and vegetable ragouts. She taught me how to cook intuitively and mindfully, tasting, trying, and adjusting as we cooked. She taught me how to “make something out of nothing”, or how to create a delicious, satisfying meal out of simple, quality ingredients. Most importantly, she taught me how to be fearless and to be open to mistakes and successes in the kitchen.

Her risotto recipe is the epitome of all the lessons I learned from her in the kitchen—intuition, patience, fearlessness, and simplicity. I always watched her in awe as she created a creamy, hearty risotto from some rice and whatever veggies she had on hand in 30 minutes flat. I know that most folks are intimidated by risotto, but it’s really a simple process once you get the hang of it and if you let go of the fear! Best of all, you can adjust the flavors and ingredients based on the season.

Here, I’ve shared with you her basic risotto recipe with some butternut squash and fragrant sage for winter. Feel free to substitute the vegetables, herbs, and spices as the seasons change!

Ingredients:

• 8 cups vegetable or chicken stock (Note: you may not use all of the stock!)
• 4 tbsp. olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/2 butternut squash, peeled, and diced into small cubes
• 1 tsp. salt
• 1/2 tsp. freshly cracked black pepper
• 1 c. Arborio rice
• 10-11 sage leaves
• 1/4 c.  + more for garnish freshly grated Pecorino-Romano cheese or Parmesan cheese

Instructions:

1. In a medium stock pot, heat stock to a rolling boil, then lower the heat to keep warm.
2. In another medium-large pot, pour 2 tablespoons of the olive oil and heat over medium heat.
3. Once olive oil is heated, add the onions and stir occasionally until onion are translucent.
4. Add the garlic and stir until fragrant (about a minute). You may need to lower the heat to avoid browning both the onion and garlic.
5. Add the butternut squash and the remaining 2 tablespoons of olive oil to the pot and cook for 2-3 minutes, stirring occasionally.
6. Add 1 tsp. of salt and ½ tsp. pepper
7. Next, add 1 cup of Arborio rice and stir until the rice is translucent (the rice will literally go from white to clear looking, so just be patient!)
8. Once the rice is translucent, use a ladle to add enough of the stock to just about cover your rice.
9. Raise the heat to bring to a gentle boil and stir occasionally.
10. Once the stock has been just about completely absorbed, add another ladle-full of stock and stir occasionally.
11. Repeat Step 10 as many times as necessary until risotto is “al-dente” – the rice will be tender, but firm when you taste it! 
12. Taste and add more salt and/or pepper to taste.
13. Once “al-dente”, turn off the heat and stir in 5-6 sage leaves and ¼ c. freshly grated cheese.
14. Serve warm and top with some extra cheese and a sage leaf or two.
15. Enjoy! Buon appetito!

Weekly Recipe #144: Strawberry Oatmeal Bars

By Alex Clough, University of Minnesota Medical Center, Fairview Dietetic Intern

I love oatmeal and understand its nutritional benefits, but I am definitely an on-the-go type of person and I am not always able to sit down and enjoy breakfast. Baking bars are simple and create abundance, meaning there is always an alternative option at home. For those rushed mornings, I know I always have something to grab. Remember, breakfast is the most important meal of the day!

Strawberries are packed with vitamins, fiber and antioxidants helping to protect your heart, increase your good cholesterol (HDLs), lower blood pressure, and guard against cancer. Oats are one of the most recommended breakfast ingredients. They are an excellent source of soluble fiber and are known for their heart-healthy benefits. Oats help to control blood pressure and lower blood cholesterol. Also, they help you to feel full longer.

Below is a simple recipe for those on-the-go or no-time-for-breakfast people to help incorporate a fast and delicious breakfast everyday.

Strawberry Oatmeal Bars

Photo Credit: Hagedorn/Flickr

Adapted from: foodnetwork.com
(Serves – 24)

Ingredients:

• 1 ¾ sticks salted butter
• 1 ½ cups all-purpose flour
• 1 ½ cups oats
• 1 cup packed brown sugar
• 1 tsp. baking powder
• ½  tsp. salt
• * 12oz (3/4 pint) homemade strawberry preserves.

Instructions:

1. Pre-heat oven to 350 degrees.
2. Grease a 9x13 inch baking pan with cooking spray.
3. In a bowl, mix the butter, flour, oats, brown sugar, baking powder and salt.
4. Press half of the oat mixture in the baking pan.
5. Spread the strawberry preserves over the oat mixture.
6. Sprinkle the rest of the oat mixture over the strawberry preserves and pat down lightly.
7. Bake about 30-40 minutes; until light brown.
8. Let cool then cut into squares so there are 4 squares by 6 squares in the pan.

Strawberry Preserves

Adapted from: foodnetwork.com
(Makes 1 pint)

Ingredients:

• 1 cup sugar
• ½ large lemon, zested and juiced
• ¾ cup frozen strawberries

Instructions:

1. Mix sugar, lemon zest, and lemon juice in a small saucepan and cook over very low heat for 10 minutes until the sugar is dissolved.
2. Add strawberries and continue to cook over very low heat for 20 minutes until the strawberries are tender and release some of their juices and the mixture boils slowly.
3. Continue to cook until a small amount of the juice gels on a very cold plate (Idea: keep a plate in the freezer for this part).
4. Pour carefully into a canning jar and keep refrigerated.