Food

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.

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

From dark leafy greens to brightly coloured squash drizzled with a creamy avocado dressing, this dish is the quintessential heart-healthy meal.

Tip

A classic winter soup, this version has deep flavour and layers of spice that proffer subtle heat. A few spoonfuls of store-bought harissa are the secret to subtle warmth tempered by warm cinnamon and cumin. A finishing touch of lime yogurt gives a fresh and zingy flavour that will have you coming back for more.

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.

Is pizza night getting old? Ready for a new take on a family favourite? Try this delicious upgrade on typical pizza. This version, using roasted grapes and butternut squash, is bursting with flavour and satisfying pizza appeal and packed with nutritious ingredients that are less heavy than typical pizza. Invite the entire family to make personal versions for a fun family-style pizza night in.

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

This tasty dish feeds a crowd, is dairy free, and is packed with healthy vegetables and lots of spicy flavor. Added to a base of roasted butternut squash, the soaked overnight cashews lend a rich creaminess. Hints of smoky flavor and layers of spice come from roasted poblano peppers, smoked paprika, and fresh jalapenos, while nutritional yeast adds some “cheesy” flavor. The result is a delicious, warm, and creamy dip perfect with tortilla chips or fresh vegetables.

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.

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.

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.

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.

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.

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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 …

Get saucy

Play with it

This simple and healthy soup, made creamy without any dairy, is a family favourite.

Bonus tip

This simple dinner ticks all the boxes: delicious, wholesome, and satisfying. Plus, it’s vegetarian. Sweet squash combines with crunchy-earthy barley, kale, and peas to make a delicious meal for a weekday evening. Serve with brown basmati rice on the side, if desired.

Impress your meat-free guests with this snazzy vegan stack. Whether served as a side dish or main course, you’ll fall in love at first bite. Tip: Switch up the vegetables in this terrine with the seasons. Try a variation with slices of roasted beets and squash.

This refreshing take on salsa has just the right ingredients to make it delicious served with any dish. We’ve developed it for crusted chicken, but it’s equally delicious tumbled over cedar-planked salmon, pan-fried paneer, or on thick grilled slices of butternut squash.

Buttery roasted squash, sweet figs, salty olives, and a creamy dressing team up for a salad that explodes with exciting flavour and texture. All components can be made and chilled separately in the refrigerator for up to 3 days. For added protein, include some roasted chicken.

Wrap up your morning with this savoury and satisfying Spinach Omelette with Spiced Squash, filled with vitamins A, C, K, and folate. This dish offers a range of health benefits due to its contents’ unique nutritional properties and bioactive compounds. It’s also a great way to incorporate vegetables into your breakfast routine!

A vegan take on “meat” and potatoes, this meal transforms the familiar into something fresh and spring-like. As it’s not quite barbecue season, the tempeh is cooked in the oven, developing a lovely, sticky crust.

Go for gold … or don’t

Eating colorful plant foods—from dark blue and purple to green, yellow, orange, and red—is the key to good nutrition and good skin. Take butternut squash as an example. Its brilliant orange color indicates it’s chock-full of carotenoids and vitamin C, which help protect against UV-induced skin damage.

Allowing this chutney to ferment gives it a more complex flavour that would be perfect to accompany any holiday meal.

Tip

Instead of seafood, gravlax is made with butternut squash (or carrots) for a vegetarian take on Danish smørrebrød (an open-faced sandwich). The beauty of smørrebrød is that you personalize it to your tastes, so the options are virtually endless.

Tip: Hot stuff