Art of Healthy Eating

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Rosanne Walsh — Sun, 18 Oct 2026 22:43:33 +0000

Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms

Crispy air-fried tofu meets tender shiitake mushrooms, crunchy snow peas, and Napa cabbage in a ginger-garlic sesame sauce. Chopped peanuts, scallions, and black sesame seeds add a flavorful finish.

Course Main Course

Cuisine Asian

Keyword gluten free

Servings 3

Ingredients

Crispy Tofu

1 block extra-firm tofu 14 ounces, drained and pressed
1 tablespoon arrowroot starch
½ teaspoon garlic powder
¼ teaspoon salt
2 teaspoons avocado oil

Vegetables

6 cups chopped Napa cabbage
2 cups snow peas strings removed
5 ounces shiitake mushrooms stems removed and caps sliced
1 teaspoon avocado oil
3 garlic cloves minced
1 tablespoon grated fresh ginger

Sauce

2 tablespoons reduced-sodium tamari or soy sauce
2 tablespoons unseasoned rice wine vinegar
2 teaspoons toasted sesame oil
1 teaspoon maple syrup
2 tablespoons water
½ teaspoon arrowroot starch
¼ teaspoon red pepper flakes optional

Toppings

¼ cup chopped unsalted peanuts
3 green onions sliced
1 tablespoon black sesame seeds
Lime wedges optional

Instructions

Prepare the tofu: Press tofu for 15–20 minutes, then cut into cubes. Pat dry and toss with avocado oil, garlic powder, and salt. Sprinkle with arrowroot and toss until lightly coated.
Air-fry: Arrange in a single layer in a preheated air fryer at 400°F. Cook for 12–16 minutes, shaking halfway through, until golden and crisp. Work in batches if needed.
Mix the sauce: Whisk all sauce ingredients together until the arrowroot dissolves.
Brown the mushrooms: Heat the remaining teaspoon of avocado oil in a large skillet or wok over medium-high heat. Add mushrooms and cook for 4–5 minutes, stirring occasionally.
Cook the vegetables: Add garlic and ginger; stir for 30 seconds. Add the cabbage’s thicker white pieces and snow peas; cook for 2 minutes. Add the leafy cabbage and cook for another 1–2 minutes, keeping the vegetables slightly crisp.
Add sauce: Whisk the sauce again, pour into the skillet, and toss for 1–2 minutes until lightly thickened.
Finish: Gently fold in the tofu just before serving, or place it on top to preserve its crispness. Sprinkle with peanuts, green onions, and black sesame seeds. Add lime juice if desired.

Notes

Nutrient	Approximate amount
Calories	350 kcal
Protein	23 g
Total carbohydrate	25 g
Dietary fiber	6 g
Total fat	20 g
Saturated fat	3 g
Sodium	650 mg

Serving suggestion: Enjoy as a vegetable-rich bowl, or serve with brown rice or quinoa for a more substantial meal.

The post Crispy Tofu with Napa Cabbage, Snow Peas & Shiitake Mushrooms first appeared on Art of Healthy Eating.

High-Protein Avocado, Arugula & Smoked Salmon Toast

Rosanne Walsh — Sun, 18 Oct 2026 20:38:41 +0000

High-Protein Avocado, Arugula & Smoked Salmon Toast

Creamy avocado, smoky salmon, peppery arugula, and tangy pickled red onions piled onto crisp sprouted-grain toast. Finished with a lemon-tahini drizzle and everything bagel seasoning, this satisfying breakfast or lunch combines protein, fiber, and unsaturated fats for a satisfying blood sugar balancing breakfast.

Course Breakfast

Cuisine Mediterranean

Keyword gluten free, high fiber

Ingredients

1 slice Ezekiel sprouted whole grain bread
½ medium avocado approximately 75 g
3 ounces smoked salmon
½ cup loosely packed arugula
2 tablespoons Cleveland Kitchen Pickled Red Onions drained
½ teaspoon everything but the bagel seasoning
1 tablespoon tahini
1 teaspoon extra virgin olive oil
1/2 tablespoon fresh lemon juice
1–2 teaspoons water to thin
– optional

Instructions

Toast the bread until crisp and golden.
Make the drizzle: Whisk together tahini, olive oil, and lemon juice. Gradually add water until pourable. Taste before adding salt.
Add avocado: Lightly mash the avocado and spread over the toast.
Layer the toppings: Add smoked salmon, pickled red onions, and arugula.
Finish: Drizzle with the tahini sauce and sprinkle with everything bagel seasoning. Serve immediately.

Notes

Nutrient	Amount
Calories	465
Protein	25 g
Total carbohydrate	33 g
Fiber	10 g
Total sugars	6 g
Total fat	29 g
Saturated fat	4.5 g

The post High-Protein Avocado, Arugula & Smoked Salmon Toast first appeared on Art of Healthy Eating.

Chicken Meatball, Kale & Sweet Potato Bowl

Rosanne Walsh — Tue, 13 Oct 2026 22:04:23 +0000

Chicken Meatball, Kale & Sweet Potato Bowls

Tender feta-herb chicken meatballs served over steamed kale and roasted sweet potatoes, with fresh heirloom tomatoes, tangy pickled onions, crispy shallots and a creamy Yum Yum drizzle.

Serves: 4 • Makes: 16 meatballs • Total time: About 45 minutes

Course Main Course

Cuisine Mediterranean

Keyword gluten free

Servings 4

Ingredients

– 1 pound ground chicken approximately 92% lean
– ¼ cup gluten-free breadcrumbs about 30 g
– 2 tablespoons ground flaxseed about 14 g
– 3 tablespoons water
– 1 large egg
– ⅓ cup crumbled feta about 2 ounces
– 2 garlic cloves minced
– 2 tablespoons chopped fresh parsley
– 1 teaspoon dried oregano
– ¼ teaspoon salt
– ¼ teaspoon black pepper
– 2 medium sweet potato cubed with skins on
– 1 tablespoon olive oil
– ½ teaspoon smoked paprika
– ¼ teaspoon salt
– 12 ounces kale tough stems removed and leaves chopped
– 2 medium heirloom tomatoes about 300 g total, diced
– 2 scallions thinly sliced
– ½ cup drained pickled red onion
– ¼ cup Trader Joe’s Fried Shallots
– ¼ cup Primal Kitchen Yum Yum Sauce
– 1–2 tablespoons water optional, to thin the sauce

Instructions

Roast the sweet potatoes. Preheat the oven to 425°F. Toss the sweet potatoes with olive oil, smoked paprika and ¼ teaspoon salt. Spread on a parchment-lined sheet pan. Roast for 25–35 minutes, tossing halfway through.
Hydrate the flax. Mix the ground flaxseed with 3 tablespoons water. Let stand for 5 minutes to thicken.
Prepare the meatballs. Combine the hydrated flax, breadcrumbs, egg, feta, garlic, parsley, oregano, salt and pepper. Add the ground chicken and mix gently until just combined.
Shape and bake. Form into 16 meatballs and arrange on a separate parchment-lined sheet pan. Bake for 15–20 minutes, until the centers reach 165°F on a food thermometer.
Steam the kale. Steam over simmering water for 4–6 minutes, until tender. Drain well.
Assemble the bowls. Divide the kale and roasted sweet potatoes among four bowls. Add four meatballs per bowl, then the tomatoes, scallions and pickled red onions.
Finish with sauce and crunch. Thin the Yum Yum Sauce with water if desired. Drizzle each bowl with 1 tablespoon sauce and sprinkle with 1 tablespoon crispy shallots just before serving.

Notes

Estimated nutrition per serving

Includes four meatballs, one-quarter of the vegetables and toppings, and 1 tablespoon Yum Yum Sauce.

Nutrient	Per bowl
Calories	595
Protein	31 g
Total carbohydrate	52 g
Dietary fiber	10.5 g
Total sugars	13 g
Total fat	28 g
Saturated fat	7 g
Sodium	Approximately 800 mg
Carbohydrate : fiber ratio	Approximately 5:1

The post Chicken Meatball, Kale & Sweet Potato Bowl first appeared on Art of Healthy Eating.

Rainbow Kale Bowl

Rosanne Walsh — Thu, 08 Oct 2026 11:29:41 +0000

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.

Course Main Course

Cuisine Mediterranean

Servings 2

Ingredients

1 medium purple cauliflower cut into florets (about 4 cups)
1 large yam or sweet potato diced (about 2 cups)
1 large bunch kale stems removed and chopped (about 6 cups raw)
1 lb boneless skinless chicken breast
2 tbsp extra virgin olive oil divided
½ cup pickled red onion
¼ cup fresh cilantro chopped
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper to taste
3 tbsp tahini
1 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp maple syrup optional
1 small garlic clove minced
2 –4 tbsp warm water to thin
Pinch of sea salt

Instructions

Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe

Estimated

Calories

425 kcal

Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

Additional Nutrients (approximate)

Cholesterol	85 mg
Sodium	400 mg
Potassium	1,000 mg
Calcium	160 mg
Iron	3 mg
Vitamin C	100 mg

Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.

The post Rainbow Kale Bowl first appeared on Art of Healthy Eating.

Zucchini + Chocolate Chip Mini Loaves

Rosanne Walsh — Sun, 27 Sep 2026 16:49:09 +0000

Zucchini + Chocolate Chip Mini Loaves

These naturally sweetened zucchini loaves combine oat flour and almond flour with walnuts and chocolate chips for a satisfying, nutrient-dense snack or breakfast. They're naturally gluten-free when made with certified gluten-free oat flour.

Course Breakfast, Snack

Keyword gluten free

Ingredients

* 1 cup shredded zucchini excess moisture squeezed out
* 1/3 cup pure maple syrup or honey
* 2 eggs
* 1/4 cup EVOO
* 3 tablespoons coconut cashew milk
* 1 teaspoon vanilla extract
* 1 cup oat flour
* 1 cup finely blanched almond flour
* 1 teaspoon baking soda
* 1 teaspoon cinnamon
* 1/4 teaspoon salt
* 1/3 cup chopped walnuts
* 1/3 cup dark chocolate chips

Instructions

Preheat the oven to 350°F. Spray a mini loaf sheet pan with avocado oil
Shred the zucchini and measure 1 cup- squeeze well to remove excess moisture.
Add the zucchini to a large bowl. Add the maple syrup, eggs, olive oil, coconut cashew milk and vanilla. Stir until well combined.
Add the oat + almond flours, baking soda, cinnamon and salt to the wet ingredients. Mix just until combined.
Fold in the walnuts and chocolate chips.
Divide batter evenly within the mini loaf pan. Sprinkle some chopped walnuts over the tops.
Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.
Allow to cool in the pan for about 5 minutes before transferring them to a wire rack to finish cooling.

Notes

Serving size: ½ mini loaf
12 servings per recipe

Nutrition	Per serving
Calories	~205
Total Fat	~14 g
Saturated Fat	~2.5 g
Total Carbohydrate	~18 g
Dietary Fiber	~2.5 g
Net Carbohydrate	~15.5 g
Total Sugars	~9 g
Protein	~5 g

The post Zucchini + Chocolate Chip Mini Loaves first appeared on Art of Healthy Eating.

White Bean, Sausage & Kale Soup

Rosanne Walsh — Sun, 27 Sep 2026 00:37:27 +0000

White Bean, Sausage & Kale Soup

This hearty white bean, sausage and kale soup is packed with protein and fiber and makes a satisfying, nutrient-dense meal. Cannellini beans, potatoes and kale simmer with Italian sausage in a flavorful broth for an easy, comforting soup.

Course Main Course, Side Dish

Cuisine Mediterranean

Keyword gluten free, high fiber

Ingredients

1 tablespoon olive oil
1/2 yellow onion thinly sliced
3 cloves garlic thinly sliced
1 pound ground Italian sausage
1/2 to 1 teaspoon smoked paprika
5 cups bone broth
2 15-ounce cans cannellini beans
2 medium potatoes diced
2 stalks kale ribs removed and chopped
1/2 teaspoon salt more or less to taste
Freshly ground black pepper to taste
Lemon juice to taste

Instructions

Heat the olive oil over medium-high heat. Add the onion and garlic and sauté for about 10 minutes, or until very soft and fragrant.
Add the sausage and cook until browned. Drain any excess grease.
Add the smoked paprika and sauté for 1 minute.
Purée 2 cups of the bone broth with 1 can of drained cannellini beans until smooth.
Add the remaining broth to the pot, a little at a time. Add the puréed bean mixture and potatoes. Bring to a simmer over low heat and cook for 10–15 minutes, or until the potatoes are tender.
Add the kale and remaining cannellini beans. Simmer for another 5–10 minutes.
Season with salt, freshly ground black pepper and lemon juice to taste.

Notes

Nutrition Facts

Per serving:

Calories: 555
Protein: 36 g
Carbohydrates: 42 g
Fiber: 9 g
Fat: 27 g

The post White Bean, Sausage & Kale Soup first appeared on Art of Healthy Eating.

Easy Mediterranean Shakshuka with Feta

Rosanne Walsh — Fri, 25 Sep 2026 00:33:59 +0000

Easy Mediterranean Shakshuka with Feta

If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.

This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.

It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.

And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.

Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.

Course Breakfast, Main Course

Keyword shakshuka, heart healthy breakfast, Mediterranean diet, high protein breakfast, eggs, tomato, feta, healthy brunch.

Servings 2

Ingredients

1 tablespoon extra-virgin olive oil
1 small onion diced
2 cloves garlic minced
1 teaspoon paprika
½ teaspoon ground cumin
½ teaspoon sea salt or to taste
¼ teaspoon freshly ground black pepper
2 cups canned diced tomatoes
3 large eggs
¼ cup crumbled feta cheese
2 tablespoons chopped fresh parsley

Instructions

Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 2 servings and excluding bread:

Calories: ~330
Protein: ~17 g
Carbohydrates: ~18 g
Dietary Fiber: ~4 g
Total Fat: ~22 g
Saturated Fat: ~7 g
Total Sugars: ~10 g
Sodium: ~900 mg

The post Easy Mediterranean Shakshuka with Feta first appeared on Art of Healthy Eating.

No-Bake Oatmeal Energy Balls

Rosanne Walsh — Fri, 25 Sep 2026 00:07:13 +0000

No-Bake Oatmeal Energy Balls

I can’t make these energy balls fast enough when I’m on campus visiting the students at MIT! Nutrient-dense, high in fiber and packed with plant-based ingredients, they’re the perfect grab-and-go snack for powering through a busy afternoon or study session—no baking required.

Made with rolled oats, flax and chia seeds, coconut, nut butter and dark chocolate, these little bites provide a satisfying combination of carbohydrates, fiber, protein and healthy fats.

Just mix, roll and snack.

Course Snack

Servings 24

Ingredients

2 cups rolled oats
1 cup ground flaxseed
2 tablespoons chia seeds
1⅓ cups unsweetened shredded coconut
1 cup natural peanut butter or nut butter of choice
⅔ cup honey
1 cup dark chocolate chips
2 teaspoons vanilla extract
Pinch of sea salt optional

Instructions

Add the rolled oats, ground flaxseed, chia seeds and shredded coconut to a large mixing bowl. Stir to combine.
Add the nut butter, honey and vanilla. Mix thoroughly until all of the dry ingredients are evenly coated.
Fold in the dark chocolate chips.
Refrigerate the mixture for about 30–60 minutes. Chilling makes it easier to roll.
Using a small cookie scoop or your hands, portion the mixture and roll into approximately 1-inch balls.
Store in an airtight container in the refrigerator for up to 1 week or freeze for longer storage.

Notes

Estimated Nutrition Facts

Per energy ball, based on 24 balls:

Calories: ~160
Protein: ~5 g
Carbohydrates: ~16 g
Dietary Fiber: ~3 g
Total Fat: ~9 g
Saturated Fat: ~2–3 g
Total Sugars: ~8 g

Nutrition information is an estimate and will vary depending on the nut butter, coconut and dark chocolate used.

The post No-Bake Oatmeal Energy Balls first appeared on Art of Healthy Eating.

High-Protein Nut & Seed Breakfast Cereal

Rosanne Walsh — Thu, 24 Sep 2026 23:54:23 +0000

High-Protein Nut & Seed Breakfast Cereal

Looking to add some variety to your breakfast rotation? No time to cook?

This High-Protein Nut & Seed Breakfast Cereal is one of my favorite alternatives to traditional cereal. Instead of a bowl built primarily around refined carbohydrates, this combination of hemp, pumpkin, chia and almonds delivers plant-based protein, fiber and healthy fats to help make breakfast more satisfying.

Add blueberries for natural sweetness and antioxidants, cacao nibs for a little chocolatey crunch, and your favorite unsweetened milk. For an additional protein boost, mix in collagen peptides or a plant-based protein powder.

It takes about five minutes to make, requires absolutely no cooking and works just as well for a quick breakfast as it does for an afternoon snack.

Course Breakfast, Snack

Servings 1

Ingredients

2 tablespoons hemp seeds
2 tablespoons pumpkin seeds
2 tablespoons almonds chopped or sliced
1 tablespoon chia seeds
1 tablespoon cacao nibs
1 tablespoon unsweetened coconut flakes optional
½ teaspoon ground cinnamon
Pinch of sea salt
¼ cup fresh blueberries
¾ –1 cup unsweetened almond milk or milk of choice

Instructions

Add the hemp seeds, pumpkin seeds, almonds, chia seeds, cacao nibs and optional coconut flakes to a cereal bowl.
Sprinkle with cinnamon and a small pinch of sea salt and stir to combine.
Add the blueberries.
Pour ¾–1 cup of unsweetened almond milk over the mixture.
If using collagen peptides or protein powder, whisk it into the milk before pouring it over the cereal for the smoothest consistency.
Enjoy immediately for maximum crunch, or let the cereal sit for 5–10 minutes if you prefer the chia seeds to soften and thicken the milk slightly.

Notes

Estimated Nutrition Facts

Per serving, made with ¾ cup unsweetened almond milk and 1 tablespoon unsweetened coconut:

Calories: ~440
Protein: ~19 g
Carbohydrates: ~24 g
Dietary Fiber: ~10 g
Total Fat: ~34 g
Saturated Fat: ~7 g
Total Sugars: ~5 g

The post High-Protein Nut & Seed Breakfast Cereal first appeared on Art of Healthy Eating.

Parmesan Basil Spaghetti Squash

Rosanne Walsh — Thu, 24 Sep 2026 23:35:19 +0000

Parmesan Basil Spaghetti Squash

Spaghetti squash is one of those vegetables that can be incredibly simple—and incredibly good—with just a few quality ingredients.

In this easy recipe, roasted spaghetti squash is tossed with extra-virgin olive oil, freshly grated Parmesan, fresh basil and plenty of black pepper. The olive oil and Parmesan give the squash richness, while fresh basil keeps everything bright.

It makes an easy vegetable side dish for chicken, fish or meatballs, or you can add a protein and turn it into a light meal. And when you don't have time to roast the squash, I've included an Instant Pot shortcut that can get it cooked in a fraction of the time.

If you're serving this as a meal rather than a side dish, add a meaningful source of protein such as white beans, chicken, shrimp, salmon or turkey meatballs to make it more satisfying.

Course Appetizer, Side Dish

Cuisine Mediterranean

Keyword easy, gluten free, plant based

Servings 4

Ingredients

1 medium spaghetti squash about 2½–3 pounds
2 tablespoons extra-virgin olive oil divided
½ teaspoon sea salt divided
Freshly ground black pepper
½ cup freshly grated Parmesan cheese
¼ cup loosely packed fresh basil leaves thinly sliced
Optional: pinch of red pepper flakes

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Prepare the squash. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds and stringy center with a spoon.
Season. Brush the cut sides with 1 tablespoon of the extra-virgin olive oil and season with about half of the salt and several grinds of black pepper.
Roast. Place the squash halves cut-side down on the baking sheet. Roast for approximately 30–40 minutes, depending on the size of your squash. It’s ready when the flesh is tender enough to separate easily into strands with a fork but isn’t mushy.
Create the “spaghetti.” Let the squash cool just enough to handle. Turn the halves over and use a fork to gently pull the flesh into spaghetti-like strands.
Finish. Drizzle the squash with the remaining tablespoon of EVOO. Add the Parmesan, remaining salt and freshly ground pepper and gently toss everything together.
Add the basil. Finish generously with fresh basil and, if you like a little heat, a pinch of red pepper flakes.
Serve directly in the squash halves for a simple but beautiful presentation.

Notes

Calories: ~175
Protein: ~6 g
Carbohydrates: ~17 g
Dietary Fiber: ~4 g
Total Fat: ~11 g
Saturated Fat: ~3 g
Total Sugars: ~6 g
Sodium: ~350 mg

Nutrition information is an estimate and will vary based on the size of the squash and brands of ingredients used.

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