Food

Here’s a delicious vegan dish that’s perfect for heart health and a Valentine’s dinner. Red kuri squash hails from Japan and has brilliant orange flesh. And the skin is edible too! It’s not such a struggle to cut, and the flavour almost has a buttery nutty overtone. We paired it with a filling made of powerful nutrients that will keep your cardio ticking well. Flexibility plus If kuri squash is hard to find, switch it up with a kabocha or acorn squash. If pomegranates aren’t to be found, substitute with dried cranberries or golden raisins that have been plumped in warm water. Chinese five-spice powder A tasty seasoning to have on hand for a myriad of dishes, Chinese five-spice powder is delicious sprinkled over chicken, pork, or glazed carrots and is so easy to make on your own. In dry pan, toast 5 whole star anise pods and 2 tsp (10 mL) peppercorns over medium heat for 3 minutes, or until fragrant. Transfer to spice grinder along with 1 1/2 Tbsp (22 mL) fennel seeds. Pulse until finely ground. Pass through sieve into small bowl. Stir in 1 Tbsp (15 mL) ground cinnamon and 1/2 tsp (2 mL) ground cloves. Store in tightly sealed jar for up to 6 months. Makes approximately 1/4 cup (60 mL).

Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.

Chimichurri is so much more than a condiment; it’s a bold, punchy sauce that can elevate your dish to “favourite” status. It possesses strong flavours combined with clean oregano and parsley, pungent garlic, and tangy vinegar. Creamy butternut squash is simply a vessel for this divine condiment. Get creative Chimichurri is a very versatile condiment and goes well with most vegetables, potatoes, and proteins.

Yes, when in peak season and peak flavour, you can enjoy butternut squash raw. Ribbons of its sweet buttery flesh bejewelled with pomegranate and pumpkin seeds make for a vibrant salad that is much easier to put together than its good looks would suggest. And an orange marinade is the secret flavour booster in this recipe. The longer the squash marinates, the more tender it will become, making this a good make-ahead salad option. Underwater aril magic To avoid painting your kitchen red when removing seeds (arils) from a pomegranate, cut the fruit into quarters and then submerge them in a bowl of cold water. Break seeds away from the white, pithy part of the fruit while underwater. Drain and retain seeds.

Sage is an excellent flavour companion for squash. When combined with the earthy flavours of mushroom and hearty quinoa, this filled squash makes for a deliciously satisfying meal. Great sources of dietary fibre, winter squashes like delicata and acorn are also good sources of thiamin, which aids in the transformation of ingested carbohydrates into energy. Make ahead You can fill and stuff the squash up to a day in advance, and refrigerate until you’re ready to serve. To heat, set the oven to 350 F (180 C) and bake on parchment-lined baking tray for 20 minutes.

Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.

This combination of fish and walnuts is inspired by pasta dishes from Italy’s Amalfi Coast. Don’t be scared off by the anchovies. The preserved fish disappears into a rich, silken sauce infused with garlic and a hint of spice. Keeping the walnuts in large pieces adds a rich, nutty flavour and turns an economical dish into something a bit more luxurious. Fishing for anchovies Look for anchovy paste in tubes and anchovy fillets in oil in small jars or cans in the fridge section of your fish market or grocer. In a pinch, you can substitute a can of sardines in olive oil. Just be careful when choosing a brand, as some are quite salty. The leftover paste or jarred anchovies make for a tasty addition to any kind of sautéed greens, with or without pasta.

From dark leafy greens to brightly coloured squash drizzled with a creamy avocado dressing, this dish is the quintessential heart-healthy meal. Tip This dish is a chameleon—you can create easy and delicious options by simply switching it up with other ingredients you have on hand. Sub carrots for squash and spinach or Swiss chard for kale. Plus, any variety of toasted nuts can be used for crunch.

This simple and healthy soup, made creamy without any dairy, is a family favourite. Bonus tip Freeze extra servings of this soup for another day.

Warming and satisfying, this delicious soup combines the nutty flavour of squash with the tangy sweetness of apples and maple syrup for a comforting combination of sweet and savoury. Tip For a sweeter soup, increase apple content; for a more savoury soup, increase amount of squash. Soup can be made up to three days ahead of time and stored in refrigerator. Heat before serving.

Diet alterations Vegan-friendly SCD: Omit chicken and replace with more oyster mushrooms or young jackfruit. Low-FODMAP: Use less than 1/3 cup (80 mL) squash per person and yellow zucchini or summer squash instead of green winter zucchini, or use less than 1/3 cup (80 mL) of the green version per person. Vegetarians and vegans following a low-FODMAP diet can add a drained and rinsed can of chickpeas. AIP: Omit cumin, coriander seeds, and hot peppers; replace with 1/2 cup (125 mL) more chopped cilantro stems and a pinch of asafetida powder. GAPS: Omit squash.

Half the family says chicken and the other half says, “No!” Here’s a delicious alternative that will please both vegans and the fussiest of carnivores: squash—crusted and baked to perfection—served with a vegan kale and romaine Caesar salad. Once they’ve tried it, it’ll be a go-to favourite for everyone on both sides of the food divide. Tip Top up salad with roasted chickpeas or croutons for added crunch, if you wish.

Nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s comfort in mere minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin puree and rolled oats provide fiber to keep you feeling satisfied. Squash those doubts Worried you can’t make this smoothie because you don’t have any pumpkin puree on hand? Try substituting the same amount of sweet potato or butternut squash puree.

Featuring a zinc-rich pumpkin seed pesto and vitamin A- packed butternut squash, this glamorous side dish has the nutritional resumé needed to boost your body’s natural defences against those foreign invaders that are giving your head, eyes, nose, and throat a hard time. Adding a handful of vibrant pomegranate seeds gives a burst of sweet-tart flavour, and Asiago cheese has a nutty personality that pairs perfectly with buttery squash. Tips Feel free to swap out Asiago for feta or goats’ cheese. Use extra pesto to elevate sandwiches, pasta dishes, and even salad dressings. The extra step of blanching greens like kale and herbs before blending results in an emerald-green pesto that keeps its vibrant colour for longer. After a short time in boiling water, it’s important to shock your greens in an ice bath to halt the cooking process.

A vegetarian take on the always kid-approved chicken nugget, these kebabs are sure to be a hit with the entire family. Kids will love the slightly sweet taste of butternut squash while also reaping the benefits of its vitamin A, potassium, and fibre content. Try serving these kebabs over pasta or spiralized vegetable noodles to round out the meal. Tips You can make these kebabs with chunks of wild salmon or organic chicken instead of squash. Just note there is no pre-roasting required. Simply thread everything onto skewers and roast until protein is cooked through. Instead of discarding butternut squash seeds, try roasting them. Toss washed seeds with 1 tsp (5 mL) grapeseed oil and roast in 400 F (200 C) oven, stirring occasionally, until brown and crisp. Toasted seeds make a great snack or topping for salads or soups.

Apples and squash go hand in hand as BFFs (best flavor friends) … and of course curry makes everything just a little bit better. This is a wonderfully complex soup you’re bound to make time and time again.

This is a veggie-powered, peanut-free version of the popular stir-fried Thai noodle dish. Experiment by preparing it with buckwheat noodles, black bean noodles, mung bean noodles, rice noodles or veggie noodles and a variety of veggies—but really, it’s all about the sauce here. Psst … If you have a sensitivity to wheat or gluten, make sure the ingredients in your buckwheat noodles don’t include wheat. While buckwheat is gluten free, many buckwheat noodles contain a combination of buckwheat and wheat flour. Get saucy Prepare extra sauce to season rice, kale and sautéed vegetables for a tasty veggie bowl. The sauce is also phenomenal as a dressing for salads. (No judgments from me if you lick the bowl.) Play with it Sometimes I’ll add a red bell pepper or mushrooms to this recipe. Feel free to skip the yellow squash and just use zucchini or vice versa. Instead of packaged noodles, make zucchini or yellow squash noodles.

Roasting brings out the natural sweetness of squash in this vegetarian main course. Switch up the beans and herbs to transform this dish into something new. For instance, black beans with cilantro add Mexican flair, while white beans and basil make for an Italian-inspired roasted dinner. Roasting technique Squash and other hard vegetables need a gentler heat, but still hot enough to caramelize. For large pieces, 400 F (200 C) is adequate to both soften the flesh and achieve a golden brown exterior; smaller cubes can handle a higher heat, up to 425 F (220 C). Make-ahead Squash and filling can be made up to 2 days in advance and kept separately. Reheat in 300 F (150 C) oven to warm through.

Tuscan kale is also known as cavolo nero (black kale) or dinosaur kale. Its slightly bitter flavour is a good foil for the sweet roasted squash. To bump up the protein content, sprinkle with chopped almonds or walnuts, or top with a poached egg. Avoid bitterness Prevent quinoa from tasting bitter by rinsing it well before cooking. This removes the outer coating (containing saponins), which tastes bitter.

This is a tangle you’ll be glad you’re in. A spiral slicer is handy, but not required, as a vegetable peeler can easily make the long strands you’re after. The slaw and dressing can be prepared and kept separately, covered in the refrigerator, up to two days in advance. Vinaigrette 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) lemon juice 1 Tbsp (15 mL) whole grain mustard 2 tsp (10 mL) maple syrup 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground pepper Slaw 1/2 bunch asparagus, peeled into long strips with vegetable peeler or sliced thinly on diagonal 2 carrots, peeled into long strips with vegetable peeler or spiral slicer 1 cup (250 mL) halved snow peas 1/2 cup (125 mL) fresh or frozen (defrosted) spring peas 2 Tbsp (30 mL) finely chopped fresh chives, divided In small bowl, whisk together all vinaigrette ingredients. Set aside. Gently toss together slaw ingredients, less 1 Tbsp (15 mL) chives. Add prepared vinaigrette, tossing again until well coated. Cover and allow to marinate in refrigerator for at least 30 minutes or up to 4 hours. Serve on plates or in shallow bowls, piling ingredients in the centre (much like plating spaghetti). Garnish with reserved chives. Serves 4. Each serving contains: 189 calories; 4 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 4 g fibre); 240 mg sodium source: " Spring Slaws ", alive #390, April 2015

This colourful side dish is sure to shake up your holiday table. At first, vanilla might be a surprising addition to this savoury preparation; however, in combination with the curry powder, the whole is transformed into something greater than its parts. 1 Tbsp (15 mL) coconut oil or grapeseed oil 1/4 cup (60 mL) unsalted butter 1 1/2 cups (350 mL) orange juice, divided 1 tsp (5 mL) curry powder 1/2 vanilla bean, split lengthwise 1/4 tsp (1 mL) salt Freshly ground black pepper, to taste 2 small acorn squash 1/4 cup (60 mL) dried cranberries 2 Tbsp (30 mL) toasted pumpkin seeds 2 Tbsp (30 mL) chopped cilantro leaves Preheat oven to 400 F (200 C). Grease rimmed baking sheet with oil. Place butter in medium saucepan and place over medium heat. Cook butter until the milk solids start to turn brown and butter smells nutty, about 6 minutes. Add 1 1/4 cups (310 mL) orange juice, curry powder, vanilla bean, salt, and a good pinch of pepper. Bring to a boil and reduce mixture to 3/4 cup (180 mL), about 15 minutes. Remove from heat and set aside. Trim ends from each squash before cutting in half lengthwise and scooping out seeds. Cut each half lengthwise into slices about 1 in (2.5 cm) thick. Arrange on prepared baking sheet and brush with about half the glaze mixture. Roast for 10 minutes, gently flip squash slices, brush with remaining glaze mixture, and roast for another 10 to 15 minutes until easily pierced with fork. Meanwhile, add remaining 1/4 cup (60 mL) orange juice and cranberries to small saucepan. Bring to a simmer over medium heat before setting saucepan aside, allowing cranberries to plump in warm liquid for 10 minutes. Drain, discarding orange juice, and set cranberries aside. To serve, transfer warm squash slices to serving platter and garnish with cranberries, toasted pumpkin seeds, and a sprinkle of cilantro. Serve immediately. Serves 8. Each serving contains: 156 calories; 2 g protein; 10 g total fat (6 g sat. fat, 0 g trans fat); 17 g total carbohydrates (4 g sugars, 3 g fibre); 65 mg sodium source: " Sensational Sides ", alive #386, December 2014

The ingredient list looks long, but don’t be scared. This is more assembly than hard work—and the food processor does all the work for you. 1 red onion, coarsely chopped 3 garlic cloves, smashed 2 Tbsp (30 mL) extra-virgin olive oil 1/2 cup (125 mL) millet 1 tsp (5 mL) cumin seeds 1 small butternut squash, peeled, seeded, and coarsely chopped (about 3 cups/750 mL) 1 - 4 1/2 oz (133 mL) can diced tomatoes 1 Tbsp (15 mL) ancho chili powder 1 Tbsp (15 mL) dried oregano leaves 1/2 tsp (2 mL) sea salt 4 skinless, bone-in chicken thighs 6 cups (1.5 L) low-sodium chicken broth 3 cups (750 mL) water 1 bunch kale or spinach, coarsely chopped (about 6 cups/1.5 L) 14 oz (398 mL) can black beans, drained and rinsed In food processor, pulse onion with garlic until almost puréed but still lumpy. Heat oil in stockpot set over medium heat. When hot, add millet and cumin seeds. Stir until seeds pop and millet is deep golden, 2 minutes. Scrape in onion mixture (don’t wash food processor). Stir often for 3 minutes. Meanwhile, place squash in food processor or blender. Pulse just until chopped. Add tomatoes, chili powder, oregano, and salt. Pulse until blended (but not puréed), then scrape into stockpot along with chicken. Stir to coat, then stir in broth and water. Bring to a boil over high heat. Partially cover and reduce heat. Simmer until chicken is cooked through, 20 minutes. Meanwhile, working in batches, whirl kale or spinach in food processor to finely chop. Using slotted spoon, carefully remove chicken to bowl. Stir beans and kale into soup. Simmer to warm through, 5 minutes. Meanwhile, using 2 forks, shred chicken into small pieces, then stir into soup. Ladle into bowls and dish up with sliced avocado, sour cream, and grated cheese, if you wish. Serves 8. Each serving contains: 275 calories; 19 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 35 g total carbohydrates (3 sugars, 8 g fibre); 403 mg sodium source: " Harvest Soups ", alive #384, October 2014

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour. Filling 4 cups (1 L) peeled butternut squash, cut into small cubes 2 cups (500 mL) finely chopped onion 1 tsp (5 mL) coconut oil or extra-virgin olive oil 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) smoked paprika 1/4 tsp (1 mL) ground cinnamon 1/4 tsp (1 mL) ground black pepper or chili flakes for more heat 2 cups (500 mL) cooked black beans Sauce 1 Tbsp (15 mL) nutritional yeast 1 Tbsp (15 mL) tahini 1 Tbsp (15 mL) water 1 Tbsp (15 mL) apple cider vinegar 1 garlic clove, minced 2 tsp (10 mL) Dijon mustard 1/4 tsp (2 mL) sea salt 6 gluten-free or whole wheat tortillas To prepare filling, preheat oven to 350 F (180 C). On large rimmed baking sheet, toss all ingredients for filling, except black beans. Roast for 30 minutes, until squash is tender. Remove from oven. Keep oven on. Allow squash mixture to cool to room temperature. Mix in beans and set aside. To prepare sauce, whisk all sauce ingredients together. Set aside. To prepare quesadillas, place 6 tortillas on a clean work surface. Divide sauce evenly among tortillas, spreading evenly all over the surface. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating a half-moon. Heat large nonstick skillet over medium heat. Working with 1 quesadilla at a time, cook on first side for 4 minutes until crispy. Carefully flip and cook on second side for 3 to 4 minutes, until crispy. Transfer to cutting board, cool slightly, slice in half, and place in glass container for transport. Repeat with remaining quesadillas. If you have a panini press, this will also work to cook the quesadillas. After grilling for 5 to 10 minutes, simply transfer panini-pressed quesadillas into resealable containers. This method yields a crispier exterior. Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap, or add to Kale Salad recipe. Serves 6. Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fibre); 477 mg sodium source: " Picnic of Plenty ", alive #384, October 2014

Crunchy pecans offer some textural contrast to the creamy butternut squash filling, while the quartet of spices ups the warming flavour. 1 1/2 lbs (700 g) butternut squash, peeled, seeded, and cut into 1 in (2.5 cm) cubes (about 4 cups/1 kg) 3 large free-range eggs 1/2 cup (125 mL) full-fat coconut milk 1/3 cup (80 mL) organic coconut sugar or other raw-style sugar 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) ground ginger 1/4 tsp (1 mL) ground cloves 1/4 tsp (1 mL) nutmeg Pinch of salt Prepared spelt pie dough (see recipe here ) 3/4 cup (180 mL) pecan halves 2 Tbsp (30 mL) maple syrup Set steamer basket in large saucepan and fill with 1 in (2.5 cm) water. Place squash in pan, cover, and steam over boiling water until very tender, about 15 minutes. Let cool. You can also roast squash in a 400 F (200 C) oven until tender. Preheat oven to 375 F (190 C) and set rack in bottom third of oven. Place cooled squash in food processor container and blend until very smooth. Add eggs, coconut milk, sugar, vanilla, spices, and pinch of salt; blend until combined. Roll prepared pie dough between 2 sheets of parchment paper into a 12 in (30 cm) circle. Peel off top sheet and invert dough into lightly greased 9 in (23 cm) pie pan. Peel off remaining paper. If needed, trim crust with kitchen shears so it overhangs edge of pan by about 1 in (2.5 cm). Use both hands to pinch (flute) edge of crust by pushing the thumb of one hand in between the thumb and index finger of the opposite. Scatter pecans over crust and drizzle maple syrup over top. Pour butternut mixture over pecans and place pan in oven. Bake until set and no longer jiggly in the centre, about 45 minutes. Let cool at room temperature for 1 hour, then refrigerate to cool completely before serving. Serves 8. Each serving contains: 425 calories; 8 g protein; 27 g total fat (13 g sat. fat, 0 g trans fat); 44 g total carbohydrates (17 g sugars, 4 g fibre); 172 mg sodium A slice of beta carotene This decadent tasting pie has a nutritious side, too. Butternut squash is loaded with beta carotene, an antioxidant that may help protect the brain from age-related decline. source: " Life of Pi(e) ", alive #383, September 2014