Day 1

Dinner: Broccoli Salad with Baked Squash Red Onion and Walnuts

Cooking time: 40 minutes

Calories: 192

Ingredients:
  •   1 cup (140g) squash, cubed
  •   1 teaspoon extra-virgin olive oil
  •   ¼ teaspoon ground cumin
  •   ¼ teaspoon ginger powder
  •   dash of salt and pepper
  •   1 cup (91g) broccoli
  •   ½ red onion
  •   1 teaspoon crushed walnuts
  •    1 tablespoon lemon juice
How to make:
  1. Preheat the oven to 400ºF (200ºC) and prepare a baking sheet lined with parchment paper.
  2. Spread cubed squash onto the prepared baking sheet. Drizzle with olive oil and season with ground cumin, ginger powder, salt, and pepper.
  3. Roast in the preheated oven until squash is tender and lightly browned, for about 25 to 30 minutes.
  4. Meanwhile, bring 1 cup of water to a boil in a small pot. Add broccoli, cover, and cook on low heat for 5-7 minutes or until tender. Drain and set aside to cool.
  5. Peel and thinly slice the red onion. Roughly chop the walnuts.
  6. Add roasted squash, broccoli, red onion, and walnuts on a serving plate or bowl. Drizzle with lemon juice.
Nutrients

Water: 257.03 g

 

Energy: 192 kcal

 

Protein: 4.9 g

 

Total lipid (fat): 8.8 g

 

Saturated fat: 1.1 g

 

Carbohydrate: 27 g

 

Fiber, total dietary: 5.9 g

 

Sugars, including NLEA: 2 g

 

Added sugars: 0 g

 

Calcium (Ca): 113.95 mg

 

Iron (Fe): 0.63 mg

 

Magnesium (Mg): 70.29 mg

 

Phosphorus (P): 131.61 mg

 

Potassium (K): 900 mg

 

Sodium (Na): 189.97 mg