Food

The contrast of colour makes this an eye-appealing meal for all ages. With slightly crisped lentils, kale, and nuts, it delivers on all textures as well. Topped with a creamy, lemony mayo, it’s pucker-y delicious. Our roasted veggies are mild flavoured for young eaters. If serving to an “adults only” crowd, jazz up the squash and broccoli with some harissa paste, curry powder, or a generous dusting of chili powder before roasting.

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.

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.

Studies are proving that eating plant foods rich in colours of the rainbow—from dark blue and purple to green, yellow, orange, and red—is the key to good nutrition. Take butternut squash as an example. Its brilliant orange colour indicates it’s chock full of carotenoids, bioflavonoids, and vitamin C, essential to decreasing the risk for certain diseases, including cancer and heart disease.

Allowing this chutney to ferment gives it a more complex flavour that would be perfect to accompany any holiday meal. Tip Serve cranberry persimmon chutney with turkey, chicken, roast salmon, or roasted vegetables such as squash, carrots, or Brussels sprouts. It would even be delicious used as a spread in a sandwich using leftovers from a holiday dinner.

This hearty and warming rice porridge dish is popular in many Asian countries. This variation incorporates sweet butternut squash, which not only provides this dish with a good amount of vitamins A and C, but it also adds its cheerful sunny colour. Tip Bring out the sweet side of this congee by topping it instead with chopped fruit, toasted nuts, a drizzle of coconut milk, a sprinkle of toasted sesame seeds, and some chopped basil and mint.

Here’s a simple bowl of comfort food with a soothing flavour that employs both steaming and poaching techniques to gently cook and soften. Although wonderful on its own, this dish becomes even more bolstering when served in a light, lemony broth—itself another great use for water. Tip When adding spinach to the broth, stir in a cooked grain such as barley to add a pleasing chew and heft to the meal.

Hash may have a reputation for being a greasy spoon special, but this kale hash, which can be enjoyed for breakfast, brunch, lunch, or dinner on your days of cleansing, will change your idea of the dish. Sweet potatoes add substance, nutrition, sweetness, and a great depth of flavour in place of the usual floury white potatoes. Tip Replace sweet potato with cubes of butternut squash or a mixture of root vegetables for an equally nourishing hash.

Kale pesto is heartier than the more familiar basil pesto. It’s delicious tossed with our Potato Gnocchi recipe, but it’s also appealing in many other dishes. Try tossing it with roasted diced butternut squash or spreading it on chicken breasts before roasting. The possibilities are endless wherever pesto is used. Can be refrigerated in tightly covered container for a couple of days or frozen for up to a month. Double up the recipe and freeze in batches so you’ll have a small container ready in an instant for any dish.

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 Smoked salmon or pickled herring take this sandwich to another level, adding even more Scandinavian flair.

Serve this as a vegetarian main or side dish with whole grain bread and a leafy salad. Tap into the pudding; the Parmesan layer cracks like a crème brûlée, giving way to the supple, velvety bounty within. If serving this to a crowd—prepare yourself. Your guests will look at you differently and revere your very presence from this day forward. To wow your dinner guests, use a handheld blowtorch, tableside, to brown the cheese topping.

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 Replace Yukon Gold potatoes with sweet potatoes, russet potatoes, or large cubes of peeled kabocha squash.

Saffron is expensive, though a little goes a very long way. Its floral and earthy flavour makes it a natural pairing for the subdued notes of cauliflower, another cancer-preventive ingredient. These ingredients are encased in a galette, a round, flat pie that is free-form and rustic looking. Stay seasonal Try a different assortment of roasted vegetables and spices as the seasons change (see page 87 for other cancer-fighting spices to try). Roasted butternut squash cubes and roasted broccoli florets are just a couple of veggie suggestions.

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 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.

Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions. Tip Try butternut squash in place of sweet potatoes, chickpeas in place of white beans, whole grain or gluten-free macaroni in place of orecchiette, and kale instead of spinach for a completely new dish.

Black rice is quickly becoming a pantry staple. It’s full of rich, grapey taste and has an inky hue that makes white rice shake in its boots. Paired with sweet seasonal squash, satisfying chicken, and a cheese that bites back, this burrito is an ideal way to warm up to fall and winter cuisine without fully committing. Tip To make this meal meatless, replace chicken with cubes of extra-firm tofu or white beans, or double up the vegetables.

The intense sweetness of kabocha (aka Japanese pumpkin) squash marries perfectly with the slight bitterness of kale in this antioxidant-rich soup. What’s more, the smidgen of cream lends a smoothness to its flavour that simply oozes comfort. Tip Did you know canned beans aren’t just an über convenient source of fibre and vegan protein? They can also contain more antioxidants than dried beans that have been soaked and boiled. To maximize their outstanding health benefits, opt for beans that have been tinned in bisphenol A-free cans.

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.

The tag team of black lentils and sweet potatoes creates a satisfying dish that is jam-packed with heart-friendly and hunger-squashing fibre. Any leftovers of the lentil mixture are a great dish on their own served as a healthy lunch. Potato prep The sweet potatoes can be prepared ahead of time and kept chilled for up to 3 days. Simply reheat the baked potatoes in the oven.

Hummus is the staple of all snacks for good reason: rich in plant-based protein and satiating fibre, it packs a boost of energy that keeps you feeling fuller faster and longer. Double the recipe for a big batch. Make ahead Refrigerate for up to 1 week or divide into individual portions and freeze for up to 3 months. Defrost before eating. Flavour swap Instead of squash, swap for the same amount of roasted red peppers and onions or zucchini and broccoli (roasted broccoli tastes great!). Swap curry for cumin.

Here’s a seasonal salad that can be served alone or as a side dish. The bright, contrasting colours add eye appeal, while the maple syrup dressing adds a hint of sweetness to please all palates and ages. Salad 1 medium-sized butternut squash, peeled and seeded 1 Tbsp (15 mL) extra-virgin olive oil, divided Salt and freshly ground black pepper, to taste 3 collard leaves, rinsed and patted dry 1/2 cup (125 ml) pomegranate seeds or dried cranberries 1/4 cup (60 mL) hemp hearts 3 Tbsp (45 mL) chopped fresh cilantro 1/4 cup (60 mL) crumbled goats’ feta (optional) Dressing 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) pure maple syrup 1 Tbsp (15 mL) apple cider vinegar Pinches of cinnamon, nutmeg, and cloves Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Set aside. Cut butternut squash into 1/2 in (1.25 cm) chunks. Place in large bowl and toss with 1 Tbsp (15 mL) oil. Season with a little salt and pepper and spread cubes out in single layer on prepared baking sheet. Bake in centre of oven for 15 to 20 minutes or just until tender. Squash should be slightly firm, not mushy. Remove and place pan on cooling rack and cool to room temperature. Remove centre ribs from collards and cut leaves in half lengthwise. Then stack leaves one on top of the other and thinly slice into 1/4 in (0.6 cm) ribbons. Bring pot of water to a boil. Stir in collards and swirl around. Bring to a boil. Immediately strain through fine sieve and plunge blanched collards into bowl of cold water to stop cooking. Strain again and spread on clean kitchen cloth or paper towel and blot dry. Set aside. Combine dressing ingredients in large salad bowl. Whisk vigorously until emulsified. Add collards and butternut cubes to dressing and gently toss to coat. Sprinkle with pomegranate seeds or dried cranberries, hemp hearts, and cilantro. Gently toss a couple of times to lightly distribute. Add salt and pepper to taste if you wish. Sprinkle with feta. Serve immediately or cover and leave at room temperature for up to an hour before serving. Serves 6. Each serving contains: 156 calories; 5 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 14 g total carbohydrates (4 g sugars, 3 g fibre); 33 mg sodium source: " Hemp Power ", alive #384, October 2014

These stuffed zucchini boats are a great way to use up those squashes that have grown a little hefty under the sun. Any extra rice salad can be tossed with some greens and a dressing for a great stand-alone lunch. 3/4 cup (180 mL) brown rice 1 yellow bell pepper, diced 1 cup (250 mL) quartered cherry tomatoes 1/3 cup (80 mL) chopped kalamata or nicoise olives 1/3 cup (80 mL) chopped walnuts 1 garlic clove, minced Salt and pepper, to taste 4 medium or large zucchinis 2 tsp (10 mL) grapeseed oil or camelina oil 1 cup (250 mL) shredded mozzarella Juice of 1/2 lemon Parsley, for garnish Smoked paprika, for garnish Bring 1 1/2 cups (350 mL) water to a boil in medium saucepan. Add rice, stir, and simmer covered over low heat until rice is tender, about 25 minutes. Drain any excess water and then toss with bell pepper, tomatoes, olives, walnuts, garlic, and salt and pepper to taste. Preheat oven to 400 F (200 C). Slice off ends of zucchini and cut in half lengthwise. Scoop out seeds and pulp with spoon, leaving about 1/2 in (1.25 cm) shells. Place zucchini on parchment paper-lined baking sheet, brush each with oil, and bake for 15 minutes or until tender. Reduce oven temperature to 350 F (180 C). Stuff zucchini with rice mixture and top with cheese. Return to oven until cheese has melted. Squeeze lemon juice over the zucchini boats and serve garnished with parsley and paprika. Serves 4. Each serving contains: 391 calories; 16 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 44 g total carbohydrates (10 g sugars, 6 g fibre); 315 mg sodium source: " Squash It! ", alive #383, September 2014