Saturday, December 31, 2011

A Year in Review

How are you spending your last day of 2011?  I took this past week off of work so that I could be home to focus on a few final projects before 2012 starts up.  Since I am going back to school in January, my goal was to have my apartment cleaned, my desk fully organized, and some other random nagging life tasks complete before the new year.  Let's just say that it has been quite the flurry of activity over here.


In addition to cleaning, I've also been working on some New Year's resolutions.  I am one of those people that love creating goals so I always make resolutions and keep them posted throughout my home to help me remember them.  My favorite of my 2011 resolutions was to "push my athletic boundaries."  Even though I faced some physical challenges this year (e.g. healing from a shoulder injury and dealing with some severe knee pain), I had some cool accomplishments:
I am also pretty proud that for the last couple of months I've gotten back into my 5 am workouts and have increased my workouts to 6 days a week. Woot!

For 2012 I decided on a few simple resolutions:
  • Live like I mean it.
  • Respect my body. 
  • Know that I am worth it.
I still plan to continue pushing my athletic boundaries, but I wanted to focus my 2012 goals on having more fun and reminding myself to live my life to the fullest.  Since I am going back to school and getting ready to start my own business I think this next year will be a really important time for me to "know that I am worth it" and believe in everything that I am doing. 

What are your resolutions for the New Year?

Of course no resolution list would be complete without my last 2012 resolution: Eat good food. Enough said. In order to properly ring in the New Year I though it would be fun to end 2011 with a list of my favorite foods from this year:  

1. Favorite Breakfast: Easy Overnight Oats
3. Favorite Drink: Pumpkin Spice Smoothie
4. Favorite Appetizer: Spicy Roasted Golden Beets
5. Favorite Snack: Perfect Stove-Top Popcorn

What were your favorite foods from 2011?  

See you in the New Year!

Thursday, December 29, 2011

(Non-alcoholic) Ginger Spritzer



Here are some places that you should take this spritzer:
  • Family gatherings
  • New Year's Eve parties
  • Any place you are in need of refreshment

Here is one place that you should not take this spritzer:
  • Your partner's basketball game at the local community center
Apparently if you sit on the bleachers reading cookbooks and sipping this from a glass jar, it appears that you are sneaking in an alcoholic beverage.  (Believe me, I wish I had... but I totally didn't.)  But, should you find yourself in a situation where you are confronted by community center staff about the beverage in question, simply explain that it is a non-alcoholic ginger spritzer and tell them how you made it. If they're decent folk, instead of kicking you out they'll just ask for the recipe.


This spritzer is totally easy to make, but with a few lemon peel spirals it becomes uber-fancy and party-ready.  All you need is some fresh ginger root, (filtered) tap water, sparkling water, and lemon and ice, if desired.  You'll start by boiling the ginger and tap water to make a concentrated ginger tea.

If you wanted, you could even stop after this step and just enjoy the tea.  Ginger is wonderful for aiding digestion, nausea, and abdominal cramping.  This tea is a bit spicy, but it is one of my favorite treats to have after dinner while eating dark chocolate.



Once you have your ginger tea ready, chill it until serving. Then mix your tea with sparkling water, add ice and lemon, and serve!  I don't typically sweeten mine, but you could easily add some agave syrup or stevia in if desired.  If you are serving this for a crowd, then double or triple this recipe as neccessary. You can also adjust how strong you want the spritzer by adding more or less ginger.  This spritzer is the perfect non-alcoholic refreshment for New Year's and is a healthy, tasty treat that your body will enjoy as much as your taste buds.  Cheers!

Ginger Spritzer
Serves 2

one two-inch piece of fresh ginger root, chopped
1.5 cups of plain (filtered) water
16 oz sparkling water
Ice
Lemon for garnish

Bring water to a boil, add ginger, and simmer, covered, for 30 minutes - 1 hour.  Drain tea and chill in the refrigerator until serving.  Mix tea with sparkling water, add ice and garnish with lemon wedge or spiral.

Thursday, December 22, 2011

Tofu Pho (Vietnamese Noodle Soup)


So you burned your fingers making lasagna. No big deal.

The lasagna is finally done cooking. ...and it's the worst thing ever. No worries. Just breathe.

You cat has just decided that now would be the perfect time to run across the counter and get cat hair in your worst-lasagna-ever. Just breathe.

He also knocked over your water glass in the process and spilled it across your laptop. Breathe.

The computer still works. Count your lucky stars. Remind yourself to never again leave it near a glass of water. And breathe.

I know you've been here. I know you've stood in this exact spot in your kitchen looking at a dinner failure and wondering what the heck to do now.  Lucky for you it's time to reboot and make this yummy pho instead. Things are about to get better, promise.
 
Pho is a Vietnamese noodle soup that is full of flavor and, in this version, veggies! It is typically accompanied by Thai basil, lime wedges, mung bean sprouts, and chili peppers for an extra punch. I love making it in the winter because it's hot and satisfying as well as a great one-bowl meal.

Now, let's get to it. Gather these yummy ingredients and get ready to make a rich, flavorful broth.  Leave them to simmer for a bit.  Now you're off to better things. 



Like tofu!  We're gonna cube this up, toss with a little oil, and bake until just crispy on the outside.  Yum.  That's heaven right there.



Alright, time for those rice noodles.  Get 'em out.  Get 'em soaking. 

 

We're almost there now.  Steam some veggies.  Assemble it all.  Top with your favorite garnishes... and breathe.  You just made pho. 
 


This recipe serves two, but you can definitely double or triple it to serve more.  I like to make a big pot of the broth over the weekend so it's ready for quick weeknight dinners.  In my broth I used Bragg's Liquid Aminos instead of soy sauce because it's gluten-free.  If you are not concerned about gluten, feel free to use soy sauce instead.  And if you are avoiding soy, this soup can easily be made without the soy sauce and tofu. 

Tofu Pho (Vietnamese Noodle Soup)
Adapted from The Kitchn
Serves 2

Broth
1 cinnamon stick
1 star anise
1 large yellow onion, peeled and roughly chopped
2 green onions, chopped
2 large garlic cloves, sliced
2-inch piece of fresh ginger, peeled and roughly chopped
4 carrots, peeled and roughly chopped
4 cups (unsalted) vegetable stock
1 Tablespoon Bragg's Liquid Aminos (or soy sauce)

Other Ingredients
1/2 block tofu, cut into cubes
2 Tablespoons coconut oil (or another oil suitable for medium-high heat cooking)
1/2 pound dried, flat rice noodles
1.5 cups broccoli, chopped
2 heads of baby bok choy, chopped
1/4 cup snow peas, chopped

For serving, optional
1 lime, cut into wedges
2 large sprigs of Thai basil
1 jalapeño, sliced
1 cup fresh mung bean sprouts
sprinkle of red chile pepper flakes


Preheat oven to 350 degrees F.

In a large pot over medium heat, dry roast cinnamon stick and star anise for one minute.  Add the onions, garlic, ginger, and carrots. Saute for about 5 minutes, until frangrant, stirring to prevent sticking.  Add the stock and Liquid Aminos.  Bring to a boil, reduce heat, and simmer, covered, for 30 minutes.  Strain and keep hot until ready to serve.

Toss tofu with oil and lay flat on sheet pan.  Bake for about 30 minutes, flipping every 10 minutes, until tofu is crispy on the outside.  Set aside. 

Place noodles in a large bowl.  Cover with hot water and soak for about 8 minutes.  (The soaking time depends on the width of your noodles.  I used 1/16" noodles which require little soaking time.)  The noodles should be firm, but not hard.  Drain and set aside. 

While broth is simmering, tofu is baking, and noodles are soaking, lightly steam your veggies for 5 minutes.  They should be bright green and crisp, but not tough.

Assemble:  divide noodles, tofu, and vegetables into two bowls.  Top with broth.  Serve lime, basil, peppers, mung beans, and red pepper flakes on the side and add into your soup, if desired.

Sunday, December 18, 2011

BBQ Spice Rub and Vanilla Sugar


Remember the other day when I shared a recipe for citrus sea salt?  Apparently that recipe got a lot of you excited about making homemade gifts!  I have received quite a few emails the last few days asking about other cute gift ideas that can be given along with the salts.  

Lucky for you I have two other recipes to share.   These three jars make the perfect gift trio and will delight any foodie or kitchen novice alike. They also make the perfect gift for any party host or hostess!


I really like this spice mix rubbed onto roasted root vegetables for a little extra flavor.  I have also mixed it with a little oil and used it as a marinade for tofu or tempeh.  Since this is a gift for someone with more "traditional" taste buds than myself, I added the brown sugar in, but I don't use this in my mix at home.  Feel free to adapt this recipe to suit your tastes.

BBQ Spice Rub
Makes about 1 cup 

1/4 cup sea salt
2 teaspoons freshly ground black pepper
2 Tablespoons garlic powder
2 Tablespoons dried basil
2 teaspoons dried oregano
1 teaspoon chile powder
1/4 cup paprika 
1/3 cup brown sugar (optional) 

Mix the ingredients together.  Pour into a decorative jar and gift!


I was originally thinking of gifting agave syrup infused with vanilla, but I knew my particular gift recipent would greatly prefer plain ole sugar so I went the basic route.  You could also use evaporated cane juice instead of sugar, make homemade vanilla extract, or even just give this cute jar filled with a few vanilla beans and let your recipient figure out how best to use 'em.  Lots of options, but a super cute gift nonetheless!

Vanilla Sugar
Makes 1 cup

1 vanilla bean
1 cup (vegan) sugar

Cut the vanilla bean in half and then slit it open.  Scrape out the seeds and mix them in with the sugar. Use the dull side of your knife to bruise the spine of the bean a bit and then toss in with the sugar. Shake it a few seconds and it's ready to go!  If you are using a fresh bean, it can be a little moist and will cause the sugar to clump. Just make sure to give the jar a good shake or stir every couple of days.

Wednesday, December 14, 2011

Kale and Pear Smoothie with Herbs




Hello dear partner, and love of my life.

I am sorry.  I am sorry that while you were out running errands I did nothing that I said that I would do.  I did not clean the kitchen.  I did not prepare your dinner.  I also forgot about the laundry.  My sincerest apologies.

Instead I accomplished many, many important, but totally non-important things, such as:
  1. I updated our Netflix queue.  I put all of my most favorite romantic comedies (i.e. your least favorite movies ever) at the top.  They will be here on Friday.
  2. I rated 46 movies on Netflix so that it would provide the best suggestions for us whenever we log in. Of course, since I rated them, I gave 5 stars to movies that I love, like Eat Pray Love, 13 Going on 30, Julie and Julia, and My Best Friend's Wedding.  I am sorry that Netflix will now recommend items like Sweet November and Something Borrowed, instead of movies that you like.  I am also sorry that I will most likely add these new recommendations to the top of the queue and delay your movies even longer.
  3. I was really dehydrated from all of that Netflix work so I drank some water.  I found that I still felt a bit dehydrated so I made some fresh juice.  I left all of the pulp sitting out on the counter and now the kitchen is attracting fruit flies.  Whoops. 
  4. I spent exactly 12 minutes petting a cat.  I know this because that is how much time was left on the timer that was supposed to remind me to grab the laundy from the dryer.  Instead, I turned off the timer and continued to pet the cat.
  5. I went on Etsy and found an awesome merchant that sells adorable puppy blazers and fancy white collars for cats.  It looks like this cat is wearing a suit!  So cute.  I know that you hate the idea of dressing pets in clothes so I am hesitant to tell you that I ordered two for the cat's Christmas gifts. Don't hate me. 
  6. I also read a bunch of articles about superfoods aiding in cancer prevention that were mentioned on Twitter.  Even though I am certain that you don't want to hear about this, I plan to tell you about all of it when you return home.  Get ready. 
  7. I oiled the wooden cutting board.  It's pretty now.  So pretty that I would like you to refrain from using it.  It is now reserved for blog photos only.  Thanks.
But after all that, I made you this smoothie.  I filled it with nutritious and tasty things like ripe pears, fresh kale, and zesty parsley.  You're gonna like it.  Promise.

P.S. I love you. :)




I've been experimenting with different herbs in my smoothies recently and I really love the sweet pear and parsley combination in this one.  (If you are new to green smoothies, check out some of my other recipes here and here.)  Nondairy milk or fresh juice can also be substituted for the water if you want to add a bit more flavor or sweetness.  This is my favorite breakfast smoothie at the moment and the addition of flax seeds, protein powder (I use Omega pumpkin seed protein powder), and avocado make it more filling as well as delicious.

Kale and Pear Smoothie with Herbs
Serves 2

2 cups greens (I used kale)
1 1/2 cups water
2 ripe pears, cored
1/4 cup herbs (parsley and cilantro both work great)
1 frozen banana (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup ice
1 Tablespoon flax seeds (optional)
Protein powder (optional)
1/4 avocado (optional)

Blend water, greens, and herbs for 15 seconds - 1 minute (depending on your blender) on high. Then add the pear, banana, ice, flax seeds (if using), protein powder (if using), and avocado (if using) and blend for an additional 30 seconds - 1 minute. 

Monday, December 12, 2011

Citrus Sea Salt (and Holiday Gift Ideas)


You know what I love most about this time of year?  Clementines.  I could do without the freezing cold mornings, the crazy holiday shopping, and the same Christmas music on every radio station... but please, don't take away my clementines.  


This year, even more so than in previous years, I vowed to give people gifts that they would not only use and enjoy, but that promoted my values of health, delicious food, and compassion towards others.  I especially love giving homemade gifts from my kitchen that don't involve the typical holiday baked goods. Here are some of my favorite gift ideas this year:

1. Citrus sea salt (recipe below)

These are all pretty inexpensive gifts and rather simple to make.  When dressed up in a cute jar with a ribbon, who wouldn't love to be the lucky recipient of one of these?

If you're not into the homemade gifts then you could always give a box of local produce, pay for part of a CSA share, or donate to a local nonprofit in someone's honor.  





If you are on board with the clementines, I highly recommend making this citrus sea salt - whether or not you actually give it as a gift.  The clementine zest adds a nice natural sweetness and flavor to the salt that is perfect for roasted vegetables, stir fries, baked tofu, or in salad dressings.  Happy holidays!

Citrus Sea Salt
Adapted from Whole Foods Market
Makes 1 cup

1 cup sea salt
zest from 3 clementines (about 1 Tablespoon)
zest from 2 lemons (about 1 Tablespoon)

Preheat oven to 225 degrees F.  Mix salt with zest and spread evenly on baking sheet.  Place in oven and bake, for 2 hours until dry, turning once if possible.  Use spatula to break up clumps and store in air-tight jars.  

Friday, December 9, 2011

8 Self Care Tips for the Holidays


The holiday season should be a time filled with joy, yet, for most people these months are filled with obligations, stress, and guilt. Are you ready to make a change for the better? Whether you are dreading the holiday season or are just trying to make room for you again in your out-of-control life, these tips will help you to get back on track and keep sane, healthy, and happy!

1. Practice self care

Remember the demo that flight attendants give where they show how to put on your oxygen mask and then put on the oxygen masks for others? At first glance this practice might seem selfish, but it makes sense that you can’t help anyone else if you run out of oxygen first. Self care operates on the same principle. You won’t have the patience, time, and energy to give to others if you are not taking care of yourself first.

So, what does self care mean? It may look differently for each person, but the basic idea is to practice daily habits that foster health and happiness in your life. Self care might be making time for a daily yoga or meditation practice, saving up for a monthly massage, or delegating projects at work if you find yourself consistently overburdened. Regardless of what self care may look like to you, make a commitment to put yourself first. That may sound like the opposite of the holiday spirit, but by making your needs a priority you will be happier, healthier, and in a better place to give your time and energy to others.

2. Eat your veggies

At the risk of sounding like your mother I won’t give you a lecture about eating your green vegetables, but proper nutrition is the foundation for a healthy and happy life. If you eat healthier foods, you are bound to feel healthier. It’s as simple as that!

The holidays are notorious for baked goods and heavy meals so make it simple for yourself by loading up at least half of your plate with vegetables and fruits. This will not only help you keep off weight this season, but it will give you more energy to cope with that busy holiday schedule!

3. Get active

If you’re not already in a regular exercise routine, this is definitely the time to start. Many gyms and fitness centers offer specials this time of year because of low enrollment. However, if joining a gym or taking a new class sounds like too much of a financial commitment, make it simple for yourself by incorporating exercise into your life. Make social dates with friends and take a walk. Or, go for a run during your lunch break. Walking is a great for all fitness levels and will give you a boost of energy as well as relieve stress!

4. Be present with those you love

 
Many people work beyond forty hours a work and often bring work home on top of that. Make your home a “no work” zone this season and focus on spending quality time with the people you love instead. Turn off your phone, turn off the computer, and stop checking email past 5 pm. Life is short and it’s important to make every moment count.

5. Prioritize your time and learn to say no

 
People who feel overwhelmed with their schedule often have too much on their plate. When was the last time that you turned down a commitment? Start by prioritizing your time and learning to say “no” to things that aren’t on the top of your list. Even though it may be hard to turn down an invite from a friend or a volunteer commitment, this opens up time in your life for things that are truly important to you. It also eliminates guilt and stress because you are doing things that you want to do rather than have to

6. Get more sleep!

 
Recent studies show that most Americans get less than 7 hours of sleep per night. No wonder we are so stressed and in poor health! Sleep provides your body with time to heal and reenergize. A lack of sleep not only takes its toll on your immune system, but it makes you tired and cranky! Make a commitment to get at least 8 full hours of sleep and watch the positive impacts that it has on your mood and the rest of your life!

7. Ask for help

 
The holidays should be a time for community and coming together. It’s also a great time to learn to ask for help when you need it and find more support in your life. Do you find yourself overwhelmed with responsibilities at home? Talk to your spouse or roommates. Maybe you need assistance with a volunteer project and want to reach out to friends. Asking for what you really need from others will help you to find more balance in your life and create closer relationships with those around you.

8. Throw out your inner critic.

 
One of the uglier parts of this season is the need for perfection – whether it is hosting the perfect party, having the best Christmas decorations on the block, or finding the perfect present for someone. Of course you want to do your best, but it’s also important to be gentle with yourself and not aim for perfection if it starts to cause other harmful emotions like stress, anxiety, guilt, frustration or anger. We tend to be most critical of ourselves and our actions so use this season as a reminder to practice grace with yourself as well as others.

Wednesday, December 7, 2011

Corn and Potato Soup


They say that life is what happens when you are busy making other plans. So true.

Life is what happens when you are busy loving and worrying about those around you - your family, your friends, your cats, your neighbor's cats. Life is what happens when you are busy worrying about worrying.

Life is what happens when you are busy making corn and potato soup. Standing in your kitchen, recovering from a long day, and watching the last few bits of daylight fade away.

Life is what happens when you have to take photographs in the middle of your driveway because that is the best spot for natural light this time of year.  Life is what happens when you almost get run over by your neighbor because they don't expect you to be standing in the driveway at twilight. 

Life is also what happens when you can't eat the bread featured in your own photograph because you're embracing gluten-free-dom.  Such is life, but it's a pretty good one.



Corn and Potato Soup
Serves 4

2 Tablespoons olive oil
1 medium yellow onion, diced
3 medium red potatoes, chopped
1 Tbs tsp cumin
1/4 tsp ground red chili pepper
7 cups broth
2 lbs frozen corn kernels
1/3 cup cilantro, chopped
salt and pepper to taste

Add olive oil and onion to a pot over medium heat.  Saute for 5 minutes, until translucent.  Add the potatoes, cumin, red chili pepper, and broth and bring to a boil.  Once boiling, lower heat and let simmer for 15 minutes, until potatoes are just tender.  Add the frozen corn and cilantro.  Simmer for an additional five minutes. Add salt and pepper to taste.

Sunday, December 4, 2011

Stuffed Delicata Squash



I'm super excited to announce the three winners of this week's Hurraw! Balm giveaway:


Winner #1 sarahlearns said...
oooh, i need a good lip balm! i've been trying out a couple brands lately to find one that keeps my lips moisturized through the cold wisconsin winter!
this week i am concentrating on finalizing my december goals and working on them! (2 of my goals are getting 100 oz every day and getting to the gym 4x this week!)

Winner #2 Melanie said...
I just got a treadmill yesterday, and I am determined to run every day! I haven't exercised in so long, so I am very excited to get back into shape! :)

Winner #3 csu said...
this is so cool! i'm going to go for a swim this weekend again.

Thank you so much to everyone who entered the giveaway and shared their health goals for this week. It was really inspiring to see so many people incorporating different healthy habits into their life, from drinking more water to daily exercise to juicing. How did this week go?  How did your new habits serve the rest of your life?  Did any challenges arise along the way?



This past week my personal health goal was to adopt a gluten-free diet.  A few weeks ago my nutritionist recommended that I consider going wheat and gluten-free because of some severe knee pain that I've been struggling with for the past few years.  I personally think the pain is the result of bad genes and irritation caused by exercise, but I'm always open to making dietary changes. 

My diet was already about 80% gluten-free (the main sources were occasional pieces of Dave's Killer Bread and some tamari sauce), but I found that once I told myself I officially couldn't have it, all of a sudden all I wanted was to sit down and eat a loaf of bread.  The power of the mind, huh?  Let's just say that this first week was a little rough.  I'm still trying out some different (vegan) gluten-free breads from my local natural foods market, but I'm hoping to make my own version soon.



One of the things that made this week a little easier was this stuffed delicata squash.  These adorable little squashes were simply roasted and stuffed with a mix of wild rice, black eyed peas, cranberries, and onions with a little salt and pepper.  I served them over some steamed kale for color and the kale ended up being the perfect (gluten-free!) wrap for the extra stuffing that fell out.  Bon appetite.

Stuffed Delicata Squash
Serves 4

4 medium delicata squash
2 Tablespoons oil for roasting (any oil that can tolerate high heat will work: avocado, almond, canola, grapeseed, or safflower are all great.)
1 cup wild rice + 3 cups vegetable broth
1/2 cup black eyed peas + 2 cups water
2 Tablespoons olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1/3 cup dried cranberries
4 large kale leaves (optional)
freshly-ground sea salt and pepper to taste

Preheat oven to 425 degrees.  Slice squash open lengthwise and scoop out the seeds with a spoon.  Coat with oil.  Place on a sheet pan (with the insides facing up) and roast for about 20 - 30 minutes, until tender.  You can tell when you squash is done when it can easily be pierced through with a fork.  Set aside.

Meanwhile, add the wild rice and broth to a large saucepan and bring to a boil. Reduce heat to low, and simmer, covered, for about 45 minutes (until the rice is tender). 

Add the black eyed peas and water to a large saucepan and bring to a boil.  Reduce heat to low, and simmer, covered, for about 15 - 20 minutes (until peas are tender). Drain if needed.

Add olive oil and onion to a pan over medium heat.  Saute the onion for 5 minutes, until translucent.  Add the garlic and sauté for an additional minute.  Add the cranberries, cooked rice, and cooked black eyed peas.  Mix thoroughly.  

Top the squash with the rice mixture and serve over steamed kale, if using.  Top with a little salt, pepper, and extra olive oil if desired. 

Friday, December 2, 2011

Roasted Delicata Squash



Remember a few weeks back when I told you about my plan to slow down for the last few months of 2011 and get my priorities straightened out? Well, I've done some thinking, some meditating, and some soul searching and I've decided that it is time to go back to school and become certified as a holistic health coach.
 
For those of you who don't know anything about my background, I have a BA in Psychology and Women's Studies from the University of Washington and I graduated with my MA in Organizational Development from Antioch University. In my time at Antioch, I focused my studies on life and executive coaching, organizational wellness, and came to realize my intense passion for food (thus, starting this blog). The next step in my life will involve strenghtening my coaching style, starting my own practice, and diving even more into the world of nutrition, health, and wellness. If all goes as planned, I will begin working with clients later in 2012 and graduating in January 2013. Let me tell you... I couldn't be more excited!


I also couldn't be more excited to tell you about these little squash. These little delicata squash are not only tasty, but they are super adorable. The prep is incredibly simple: slice them open, scoop out the seeds, and roast. They don't need much else - just a little oil, salt, and pepper will do the trick. And, when they are roasted just right, the skins are tender and absolutely delicious. Serve these up as finger food at your next holiday gathering or add some lentils and greens and make a meal out of 'em. You won't be disappointed.

And, if you haven't already entered my Hurraw! Balm giveaway, please be sure to do before Saturday, December 3rd at 4 pm Pacific Time.




Roasted Delicata Squash

Ingredients:
Delicata squash
Oil for roasting (any oil that can tolerate high heat will work: avocado, almond, canola, grapeseed, or safflower are all great.)
Freshly-ground sea salt and pepper to taste

Preheat oven to 425 degrees.  Slice squash open lengthwise and scoop out the seeds with a spoon.  Coat with a little oil, salt, and pepper.  Place on a sheet pan (with the insides facing up) and roast for about 20 - 40 minutes, until tender.  (Squash vary in size so the amount of cooking time will depend on how big your squash is.)  You can tell when you squash is done when it can easily be pierced through with a fork.  Serve warm from the oven.