Delicata Squash Casserole


Really easy and so delicious! Delicata squash is a sweet squash that is on-plan!

Ingredients per serving:

1/2 c Delicata Squash or other on-plan low carb squash, such as kabocha or sweet dumpling (each yields approximately 1/2 c to 3/4 cup mashed squash)

1 tbsp. Walden Farms Apple Butter per 1/2 cup squash

1/8 c.  Eggbeaters

Cinnamon on top

Directions: you can cook the squash by either zapping it in the microwave until mushy inside, or by baking in the oven until the skin looks browned on the outside. Slice it in half, remove the seeds, then scoop out the pulp. Measure the pulp out. Per 1/2 cup of mashed squash, add: 1/8 c egg beaters and 1 tbsp. Walden Farms apple butter. Mash everything together and sprinkle some cinnamon on top (optional).

To make each serving more portion-controlled, bake them each in mini-ramekins.

Bake in the oven at 350 degrees until golden brown on top. How long really depends on the size of your dish. Be sure to check after 30 minutes to see where you are at. A large pan can take up to 1.5 hours.


This version was sweet dumpling squash without cinnamon. Mmmmm….


Per serving: one green, one condiment, and the egg beaters is negligible and need not be counted per one serving.


Grain Free Cholent created by Melinda Strauss, Kitchen Tested

Cleverly incorporates in cauliflower rice for that imitation-barley texture.

You can make side-by-side cholent pots: one for your family, one plan compliant for you.  This way, you can measure the ingredients to ensure you are eating the right portion sizes.

I love using peeled turnips in lieu of the potatoes here.

I add Montreal steak seasoning into my cholent.

Other options: pop an egg in there for extra protein. Let it cook overnight in the pot.

Make the Kishke recipe as a kugel in a casserole dish, then scoop out 1/2 cup servings and place in the bottom of the bowl before serving. Leave out the kabocha inside the cholent. Heaven! Tastes really really really close to the real thing!


A match made in healthy heaven… cholent and kishke all on plan!

Kabocha “Kishke” (faux stuffed derma)

Low fat Low Carb Kishke (faux stuffed derma)
Yeah, I got that… Nutrition Support approved!


Every ethnic cuisine has some greasy, unhealthy delicacy that people just go nuts for. This is an amazing plan makeover of the food that was created by one of my clients in response to a joke someone made about making this food plan approved. It CAN be done!

Servings: 8 generous, thick slices

1 tbsp smart balance margarine
4 cups kabocha squash peeled
1 leek (sautéed with Pam)
1/4 cup egg beaters
1/4 tsp baking powder
1 tbsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper
1 tsp to 1 tbsp cayenne pepper (or less – to taste – sprinkle on top)

Cook and mash kabocha squash and mix all ingredients except cayenne. You can use a food processor to smooth it all together as well.

Roll into log in parchment paper and cook at 375 for 35 mins. Cool to room temperature and freeze until it is hard about 3 hrs. Slice into 8 equal slices, sprinkle with cayenne, and bake uncovered for 30 minutes at 400 degrees.

This recipe yields 8 servings, per serving: 1 ½ Green | ¼ Healthy Fat | 3 Condiments (using the full 1 tbsp cayenne – she has a heavy hand!)

**Additional serving suggestions: roll it up inside chicken cutlets to make spirals, stuff it under the skin of chicken breast on the bone, bake the slices and spread a bit of Walden Farms BBQ sauce on top).

An alternative recipe is to add 6 tbsp ground up French’s fried onion to the loaf, which adds 2 healthy fats to the whole loaf (with 8 servings so 1/4 healthy fat per serving). Of course it was delicious! ***The status of French’s Fried Onions was hesitatingly confirmed by Nutrition Support as 3 tbsp = one healthy fat.

***Since I am MUCH lazier than my client, I made the whole recipe and just baked it like a casserole or kugel in the oven at 350 until it was done. I scooped out 1/2 cup servings of it and placed it in the bottom of a bowl, and then added in some plan-approved cholent on a cold winter’s day. Really hit the spot!


Coach Gin’s Kabocha “French Fries”

Coach Gin’s Kabocha Squash “French Fries”
1/2 cup per serving is a green


Did you know that the Kabocha squash has less than half the carbs of a butternut squash? I created this original recipe to replace the sweet potato fries that I love so much. This hits the spot!

Take a kabocha squash and microwave it 5 mins while so that it’s nice and soft. Cut wedges and cut skin off (the skin is edible and delicious but won’t taste like french fries). Place wedges in a bag and spray with Pam.

Take French’s Fried Onions – crush thoroughly in a second bag. Throw the French’s fried onions in the big bag and shake well to coat. Use 1 tbsp French’s fried onion per 4 thin wedges. Bake until soft and golden (approx 30-40 mins). I used 6 tbsp French’s fried onions per one small Kabocha.


French’s Fried Onions count as a healthy fat. 3 tbsp = one healthy fat or 3 condiments. As per Nutrition Support, they are reluctant to call something with “fried” in the name “healthy,” BUT it does satisfy the criteria on plan as a healthy fat because it’s 5g fat and less than 5g carbs.

You can easily make a whole tray:

tray kobacha

And what is a kabocha squash? It’s this beauty – which is Japanese in origin:

kobacha pic