Squash: A Nurtitional Power House.

Butternut Squash and Beef Stew


a brothy version of the butternut squash and beef stew

butternut squash seeds roasted with olive oil and a pinch of salt

Hey meat lovers looking for a yummy healthy stew to keep you warm on these cold winter nights?

The aroma that came from cooking this dish was one that I had never smelt before. It was heaven, and when I tasted it, it was like nothing I have ever had. I felt like I was a chef at a five star restaurant, watching my dish get a 5 star rating.

All of these ingredients are very healthy and make for a delicious stew. Squash is a great source of natural folate, which is especially good for pregnant women. Squash also helps fight against birth defects, promotes overall good health and much more ( look below for the list).

Oh and don't throw away the seeds, butternut seeds make for a perfect snack that can be cooked just like pumpkin seeds and are one of the best foods to prevent prostate cancer.

Ingredients:

• 3 tablespoon olive oil
• 1 onion, peeled and chopped
• 2 cloves garlic, chopped
• 1 tablespoon rosemary
• 1 tablespoon chopped fresh thyme
• 2 pounds stew beef
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons all-purpose flour
• 1 cup cooking wine
• 1 pound butternut squash, trimmed and cut
• 1/4 cup cherry tomatoes
• 3 to 4 cups water (add a chicken boullion for extra flavor)
• 2 tablespoons fresh chopped flat-leaf parsley

Directions
1. heat 3 tablespoons of olive oil over medium heat.
2. Add the onions, garlic, rosemary, and sauté until the onions are tender, about 2 minutes.
3. Add the beef in salt and pepper and flour, and turn the heat to high.
4. Cook until the beef is browned.
5. Add the wine. Stir up all the brown bits off the bottom of the pan.
6. Add the butternut squash and tomatoes and stir to combine.
7. Add water over the beef and squash. ( or beef broth).
8. Bring the stew to a boil over high heat, and then reduce the heat to low and simmer, covered, for 1 hour.
9. Sprinkle with the chopped parsley.

If you don’t know how to cut butternut squash click on the link bellow:
http://www.chow.com/stories/11338


Health benefits of squash:

• Promotes Optimal Health
• Supports Men's Health
• Promotes Lung Health
• Helps Prevent Birth Defects
• Heart Attack Preventive
• Supports Colon Health


Just a small amount of squash packs a lot of fiber, perfect for your daily fiber intake. The author of 150 Healthiest Foods on Earth states that butternut squash " is an absolute vitamin A giant, weighing at a whopping 22,868 IUs per cup... Butternut is unique among the squashes in that it has substantial amount of beta-crypoxathain, a carotenoid that may lower the risk of developing lung cancer" ( Jonny Bowden, 2007,pg.62).


Stay Healthy,
Cyndi