She Strengthens

Maximize Your Meal Prep: Kale and Butternut Squash

Get a head start on healthy eating with these two superfoods! Kale and butternut squash are packed with nutrients and can be prepped in advance to save you time and energy during the week.

Kale Prep 101

To keep kale fresh, follow these simple steps:

• Remove leaves from thick stems and wash them. Let them air-dry or use a salad spinner to get rid of excess moisture.
• Blanch kale in boiling water for 3 minutes, then transfer it to an ice bath to stop cooking. Drain and dry.
• Store kale in a plastic bag or container with a paper towel to absorb any remaining moisture.

Cook kale just before eating to preserve its freshness. For raw salads, dress the kale just before serving to prevent wilting. Kale can last up to 7 days in the fridge when stored properly.

Why Kale Rocks

Kale is a cruciferous vegetable, rich in glucosinolates, which have been shown to have anti-cancer properties. These powerful compounds protect plants from environmental dangers and may also shield humans from diseases.

Butternut Squash Prep Made Easy

Prep butternut squash in advance to enjoy its comforting, nutty flavor all week long. Here’s how:

• Pierce the squash with a fork and microwave for 2 minutes to soften the skin.
• Peel, split, and cube the squash. Save the seeds for roasting later!
• Toss the cubed squash with olive oil and roast at 400°F for 30 minutes. Store the cooked squash in an airtight container.

Butternut Squash Storage and Shelf Life

Store whole squash in a plastic bag in the refrigerator’s crisper. Chopped squash can be kept in airtight containers for up to 4-5 days.

Why Butternut Squash is a Superfood

One cup of cooked butternut squash provides half of your daily vitamin C and a whopping 400% of your recommended vitamin A intake! Vitamin A supports skin health, cell growth, and immune function, making it a vital nutrient for overall well-being.

Meal Prep Like a Pro

With these simple prep tips, you can create a week’s worth of healthy meals in no time. Plan your meals thoughtfully, prep in advance, and enjoy the benefits of cooking with kale and butternut squash!