Makeover Your Holiday Recipes by Substituting Fats

According to scientists at the Johns Hopkins Bloomberg School of Public Health in Baltimore, consuming high amounts of meat has negative health effects.

Their survey found that 55 percent of respondents were reducing their consumption of processed meat and 41 percent were cutting back on red meat consumption. When asked what their reasoning for cutting back on meat consumption was, the majority of respondents said their decision stemmed from wanting to save money or improve their health.

Consult your doctor to find out if reducing or removing meat from your diet could be beneficial for you.

Nutritional Information (per serving)

Total Calories 631
Total Fat 30 g
Protein 26 g
Carbohydrates 66 g
Dietary Fiber 8 g
Saturated Fat 10 g
Sodium 125 mg
Total Sugars 5 g

Source: USDA

Super Stuffed Squash


  • 2 acorn squash
  • 2 ½ cups water
  • 1 cup brown rice
  • 1 pound ground pork
  • 1 medium onion (chopped)
  • 3 garlic cloves (minced)
  • 1 medium sweet apple (peeled, diced)
  • 1 tsp. smoked paprika
  • 4 tsp. olive oil
  • Fresh parsley (chopped)


  1. Heat oven to 350 F. On a large baking sheet, place the squash in the oven for 30 minutes. Then remove from oven, cut in half, and remove and discard the seeds. Cook for another 20 minutes or until soft.
  2. In a large stockpot, bring the water and the rice to a boil. Cover, reduce the heat to low and simmer until the rice is tender and liquid has been absorbed.
  3. In a large nonstick skillet, warm 3 tsp. olive oil over medium heat and add the pork. Once the meat is browned, add onions, garlic, apples, smoked paprika, cayenne, salt and pepper. Cook until onion is soft. Add the brown rice.
  4. When squash is done, turn cut-­side up in the baking dish. Add a teaspoon of olive oil to the center of each squash half. Divide the meat and rice mixture amongst the four squashes. Return to the oven for 10 minutes. Garnish with fresh chopped parsley and serve.

Makes: 4 servings

For more information and helpful links, please download our November 2018 Live Well, Work Well Newsletter.

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