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).

In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.

This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice. Protein power : Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients. Easy does it For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.

This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.

The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare. This recipe cuts down on the prep and cooking time significantly, yet still yields a deeply flavourful, chocolate-kissed sauce that perfectly complements roasted butternut squash, earthy black beans, and zesty pickled onion. Sauce boss Play within the framework of this recipe to vary the mole as you wish: nut or seed butters to make it creamy, different dried fruits for sweetness, your favourite roasted chilies for heat, and your favourite chocolate for body and richness.

Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.

This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fibre, and a valuable source of vitamin C, manganese, and B6—all helpful antioxidants. Bake squash ahead, following our helpful tips, for an easy weekday meal.

Harissa is a North African spice paste that’s now readily available in stores, but it’s so easy and much more affordable to make at home. It’s commonly stirred into stews, soups, and the like, but it shines when turned into a sauce for pasta. Cut and Paste You’ll have leftover harissa paste that you can stir into soups, stews, and curries; use to infuse veggie burgers with flavor; toss with roasted vegetables and roast for a spicy side; or stir into hummus or yogurt for a dip with a difference.

Last summer when my first planting of squash seeds didn’t grow, I planted another batch. Then I decided that growing squash down the retaining wall at the back of our home might also be nice (which it was!). Then, to my surprise, all three batches of squash seeds grew into a wide variety of gorgeous organic squashes. So I began creating new and different ways to enjoy this vegetable. Imagine my anticipation when I created this recipe and then waited for the ice cream maker to churn out the finished product. Then there was the first bite. It was heavenly! I had created my new and favourite way to enjoy squash—in ice cream. This delightful treat, which doesn’t actually contain pumpkins due to my overflow of squash, tastes like creamy pumpkin pie without the crust, or perhaps even better.

A big pot of chili is the perfect batch-cooking project, as everything is prepared in one pan and leftovers become even more flavourful. Here, butternut squash forms the base of a sumptuous sauce, while plenty of beans and veggies pack each bowlful with big-time texture. You can make it vegan by swapping out the turkey for a couple blocks of crumbled tempeh. Deep freeze To freeze items such as chili and pasta sauce for future meals, consider dividing them up among jumbo-sized muffin cups. That way you’ll have individual servings that will defrost much more quickly than a huge ice block of food. Simply divvy up the food among the muffin cups, place tray in freezer until leftovers are frozen solid, unmould, and then keep food pucks in an airtight container in the freezer. Nonstick and bendable silicone jumbo muffin cups make it easy for you to unmould your frozen leftovers.

Although it may look a little foreboding, don’t be intimidated by cooking octopus; it’s mostly a hands-off process. With a little time and patience, you’ll be rewarded with a stunning octopus antipasto—perfect as a starter or light lunch. Tip While delicious as a salad, this recipe can also become a wonderful sauce to serve over pasta. Warm 1 Tbsp (15 mL) grapeseed oil in large frying pan over medium-high heat and add tomatoes, zucchini instead of cucumber, beans, and a splash of water or white wine. Sauté until warmed through and tomatoes start to pop and release their juices. Stir in octopus and some of its marinade before spooning over spaghetti.

This one-pot wonder is a deliciously satisfying twist on family-favourite spaghetti and meatballs. A healthy way to spoon up pure comfort food, the meatballs can also be made with grass-fed ground beef. Serve with a side salad for a complete meal. Kids in action Wee hands are perfect for rolling the meatballs. Tip The soup will likely thicken as it cools and become more akin to spaghetti and meatballs. So if you have some left over and want to turn it into soup once again, stir in extra broth or a combo of broth and more tomatoes to loosen it up.

How to turn a turkey burger into something your backyard guests will swoon over? Spread on this smoky berry sauce that offers a sweet heat and a wonderful counterpoint to turkey. A bit of goat cheese helps infuse the meat with creamy moisture, which is especially important if you’re using lean ground turkey breast. Meatballs are for spaghetti To keep burgers from turning into giant meatballs during cooking, poke the patties a few times with a skewer prior to grilling. You can also gently press your thumb into the centre of each patty to form about a 1/4 in (0.6 cm) depression. Both methods help the meat expand during cooking to keep the burgers flat. Wash up To avoid contamination with raw meats, wash your spatula or other cooking utensil after each time it comes in contact with meat that isn’t fully cooked yet, such as after flipping a burger.

This soup has both corn and spelt for a stick-to-your- ribs meal that will transport you to Mexico at the first spoonful. Tip: Use up remains of a whole wheat or gluten-free spaghetti package in place of orzo by lightly crushing to break up long pieces into bite-sized morsels.

This filling meal is a healthy alternative to the traditional pasta dish and a snap to throw together in the slow cooker. Cup for cup, spaghetti squash provides about the same amount of fibre as spaghetti pasta, thus ensuring that you’ll still feel full without as many calories or carbohydrates.

These hearty and delicious cakes are a cinch to make but will wow your guests with their depth of flavour. This is a simple dish to prepare, especially if you roast the squash in advance. Nutrient powerhouses These fritters are loaded with vitamin A, calcium, and potassium from the chickpeas and squash. They could easily be turned into a nourishing meal with a side salad.

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions. Stealth health A British study found that subjects perceived creamy drinks (this one fits the bill) to be more filling than noncreamy ones, even when they contained the same number of calories. 1 cup (250 mL) plain kefir beverage (noneffervescent) 1 cup (250 mL) cubed butternut squash, cooked and cooled 1 Tbsp (15 mL) ground flaxseed 1/2 tsp (2 mL) vanilla extract 1/4 tsp (1 mL) cinnamon 1/4 tsp (1 mL) ginger powder 1/8 tsp (0.5 mL) nutmeg 1/8 tsp (0.5 mL) ground cardamom 1 small frozen banana, chopped Place all ingredients in blender container in the order listed and blend until smooth. Serves 1. Each serving contains: 294 calories; 16 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (22 g sugars, 4 g fibre); 146 mg sodium source: " Whip It Good ", alive #388, February 2015

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste! 1/4 cup (60 mL) extra-virgin olive oil, divided 3 acorn squash, peeled, seeded, and cut into 1/2 in (1.25 cm) cubes 6 small shallots, peeled and halved 2 cups (500 mL) mushrooms, quartered and stem removed 1 Tbsp (15 mL) fresh thyme 1 Tbsp (15 mL) chopped fresh sage 1/2 cup (125 mL) walnut pieces, lightly toasted 2 cups (500 mL) spinach leaves 1/4 lb (125 g) Gruyère cheese, coarsely grated Preheat oven to 400 F (200 C). Pour 2 Tbsp (30 mL) olive oil in roasting pan or baking sheet and stir in squash and shallots until well coated. Bake for 20 minutes, stirring occasionally, or until vegetables are tender, but still keep their shape. Remove from oven. Meanwhile, heat remaining oil in frying pan over medium-high heat and sauté mushrooms until golden brown, about 5 minutes. Stir in thyme, sage, and walnuts and cook a further 3 minutes. Remove from heat and stir in squash, shallots, any pan juices, spinach, and Gruyère until well combined. Set aside. Once crêpes have been prepared, divide among 8 plates and divide filling among all crêpes. Fold crêpes and serve immediately. Makes 4 cups (1 L). Each 1/2 cup (125 mL) serving contains: 252 calories; 8 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 22 g total carbohydrates (1 g sugars, 4 g fibre); 62 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

Serves 8 You may have more fun than your kids squishing these butternut squash, bean and cornflour burgers into patties. Roasting the butternut squash and cooking the beans from scratch are simple but time-consuming steps, so cook them in advance or on the weekend. With the beans and squash out of the way, the recipe takes only 35 minutes. 1 cup (250 ml) mashed butternut squash from 1 small roasted butternut squash 2 cups (500 ml) cooked or canned pinto or kidney beans, drained and rinsed 2 1/4 cups (560 ml) ground organic cornflour, divided 1/2 tsp (2 ml) salt 1/8 tsp (0.5 ml) pepper 1/2 tsp (2 ml) mustard powder, or 1 tsp (5 ml) Dijon mustard 2 tsp (10 ml) maple syrup Pinch of cayenne pepper or chilli flakes (optional) To roast butternut squash, cut in half, scoop out seeds and place cut-side down on baking tray in 400 F (200 C) oven for 40 minutes, or until squash is softened. Scoop out flesh when cool. To cook beans (if using dried), soak in cold water for 8 hours or overnight. Then cook with at least 3 times as much water and 1 bay leaf in large pot for 35 minutes or in slow cooker on the low setting for 8 to 10 hours. Add leftover beans to salads or rice dishes, or toss with your favourite dressing or olive oil, salt and wine vinegar for a quick marinated bean salad. Blend butternut squash, beans, 2 cups (500 ml) cornflour, salt, pepper, mustard, maple syrup and cayenne or chilli flakes (if using) using immersion hand blender or food processor. Add more cornflour if batter is too sticky to roll. Preheat oven to 350 F (175 C). Place remaining 1/4 cup (60 ml) cornflour in small bowl. Line baking tray with baking paper or grease lightly with oil. Get your kids to help roll dough into 8 balls. Then roll balls in bowl of cornflour and place on baking tray. Now the fun part! Squish balls down with the palm of your hand into burgers, trying to make them similar in thickness so they bake in the same amount of time. Bake in oven for 15 minutes. Remove from oven and flip burgers. Bake 10 minutes more. Serve on wholemeal buns with Sweet Maple Carrot and Cabbage Slaw and Quick Homemade Sauce. Each serving contains: 804 kilojoules; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 39 g total carbohydrates (2 g sugars, 10 g fibre); 157 mg sodium Sweet Maple Carrot and Cabbage Slaw Serves 8 Kids can mix these ingredients together, and if they’re old and strong enough, they can grate the vegetables. 1/2 small red cabbage, grated or finely chopped 2 large carrots, peeled and grated or finely chopped 1/2 tsp (2 ml) salt 3 tsp (15 ml) maple syrup 1/4 cup (60 ml) apple cider vinegar Toss grated cabbage and carrot in large bowl with salt, massaging salt into vegetables with hands for at least 3 minutes to get vegies to release their juices. Add maple syrup and apple cider vinegar. Toss once again (using tongs this time, as the vinegar is acidic). Each serving contains: 155 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat) 9 g total carbohydrates (6 g sugars, 2 g fibre); 98 mg sodium Quick Homemade Sauce Serves 8 1 – 19 oz (540 ml) can whole or crushed tomatoes, drained 1 1/2 Tbsp (30 ml) honey 1/4 tsp (1 ml) salt 1/4 tsp (1 ml) allspice 1/8 tsp (0.5 ml) nutmeg 1/8 tsp (0.5 ml) pepper 1/4 cup (60 ml) apple cider vinegar or red wine vinegar Purée drained tomatoes in blender. Pour into medium saucepan over medium heat and add remaining ingredients. Cook, stirring occasionally, until reduced to pastelike consistency, about 10 minutes. You’ll need to stir more often as tomato sauce reduces to keep it from sticking to the bottom of the pot. Taste and adjust seasonings. Each serving contains: 147 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 91 g sodium source: " Cooking with Kids ", alive Australia #22, Summer 2014

You will never guess that these quiche squares are completely vegan and gluten free. A crisp crust holds protein-rich tofu, tender rutabaga, sweet squash, and festive rosemary, for a truly decadent-yet-healthy appetizer. Crust 1 cup (250 mL) almond flour 1/2 cup (125 mL) buckwheat flour 1/4 tsp (2 mL) sea salt 1/4 cup (125 mL) coconut oil, melted Filling 2 Tbsp (30 mL) extra-virgin olive oil, divided 1 cup (250 mL) butternut squash, peeled and cut into 1/4 in (0.6 cm) cubes 1/2 cup (125 mL) rutabaga, peeled and cut into 1/4 in (0.6 cm) cubes 1/2 onion, cut into 1/4 in (0.6 cm) cubes 1 Tbsp (15 mL) chopped fresh rosemary 1/2 tsp (2 mL) dried thyme 1/4 tsp (1 mL) ground pepper 14 oz (400 g) extra-firm tofu 1 Tbsp (15 mL) nutritional yeast 1 1/2 tsp (7 mL) sea salt 1 tsp (5 mL) apple cider vinegar Preheat oven to 375 F (190 C). Line 8 x 8 in (20 x 20 cm) square baking pan with parchment paper, leaving some overhang. Set aside. To prepare crust, in large bowl, mix together all crust ingredients until mixture holds together when pressed between two fingers. If the mixture seems dry, add water, 1 Tbsp (15 mL) at a time, until wet and crumbly. Press crust firmly into bottom of prepared pan and bake for 10 minutes. Let cool. To prepare filling, in large saucepan, heat 1 Tbsp (15 mL) olive oil over medium heat. Stir in squash, rutabaga, onion, rosemary, thyme, and pepper. Sauté for 10 minutes, until squash is tender, but not mushy. Set aside to cool slightly. In food processor or blender, crumble tofu. Add remaining 1 Tbsp (15 mL) olive oil, nutritional yeast, salt, vinegar, and 1/2 cup (125 mL) water. Process until smooth. Transfer to large bowl and stir in squash mixture. Pour into prepared crust, smoothing out top. Bake for 25 minutes until top begins to brown. Cool for 5 minutes before removing quiche from pan. Cut into 12 squares and serve immediately or at room temperature. Serves 12. Each serving contains: 135 calories; 7 g protein; 10 g total fat (5 g sat. fat, 0 g trans fat); 9 g total carbohydrates (1 g sugars, 1 g fibre); 345 mg sodium source: " Roots to Relish ", alive #385, November 2014

The red curry and ginger packs flavourful spice and heat, which lessen the need to add salt. Choose small butternut squash for the sweetest flavour. 1 Tbsp (15 mL) vegetable or coconut oil 1/4 cup (60 mL) Thai red curry paste 1 onion, chopped 2 tsp (10 mL) julienned fresh ginger 1 stalk lemon grass, bulb smashed 2 small squash, peeled, seeded, and chopped (about 6 1/2 cups/1.625 L) 5 cups (1.25 L) water or low-sodium vegetable broth 14 oz (398 mL) can light coconut milk 2 Tbsp (30 mL) honey 1 cup (250 mL) plain Greek yogurt 1/4 cup (60 mL) chopped cilantro Heat oil in Dutch oven or stockpot over medium heat. Add curry paste, onion, ginger, and lemon grass. Stir often, until onion is soft, 5 to 7 minutes. Add squash and stir to coat. Stir in water. Bring to a boil, then cover and reduce heat to medium-low. Simmer until squash is tender, 15 minutes. Stir in coconut milk and honey. Simmer for 5 more minutes. Meanwhile, using hand blender, whirl yogurt with cilantro until well mixed. Set aside. When squash is tender, discard lemon grass. Using hand blender, blitz until smooth. Spoon into bowls and drizzle with yogurt sauce. Serves 8. Each serving (with water) contains: 255 calories; 3 g protein; 17 g total fat (14 g sat. fat, 0 g trans fat); 26 g total carbohydrates (10 g sugars, 3 g fibre); 225 mg sodium source: " Harvest Soups ", alive #384, October 2014

When cut into spaghetti-like noodles, zucchini becomes delightfully tender and an exciting substitute for more calorie dense spaghetti. But this dish has plenty of volume and dietary fibre, so you’ll still feel plenty satisfied. 4 tsp (20 mL) grapeseed oil or camelina oil, divided 1 large eggplant, cut into 1/2 in (1.25 cm) pieces 3/4 lb (375 g) lean ground chicken 1 small yellow onion, finely diced 2 garlic cloves, minced 1 red or orange bell pepper, diced 1 chipotle chili pepper in adobo sauce, minced 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) ground black pepper 1 - 26 oz (739 mL) jar no-salt-added pasta sauce 1 Tbsp (15 mL) finely chopped fresh oregano 4 medium zucchinis, cut into thin strands* Parmesan, for garnish Heat 2 tsp oil (10 mL) in large skillet over medium heat. Add eggplant and cook until softened, about 5 minutes. Remove eggplant from heat and set aside. Heat remaining oil in pan and add chicken, onion, and garlic. Cook until chicken is no longer pink and onion has softened, about 7 minutes. Add bell pepper, chipotle chili, salt, and pepper; cook for 2 minutes. Stir in pasta sauce, oregano, and eggplant, and simmer for 5 minutes. Divide zucchini strands among serving plates and top with eggplant sauce. Garnish with grated Parmesan if desired. Serves 4. * Tip: There are a few ways you can create your zucchini noodles. Although using a dedicated vegetable spiralizer is the best option, you can use a serrated vegetable peeler, a regular peeler, or mandoline to create wide ribbons and then slice these into thin strands. Or place a box grater on a flat surface so that the largest grating holes are facing up. Use it just like you would a mandoline by sliding the zucchini along it in long strokes to create noodles. Each serving contains: 304 calories; 22 g protein; 10 g total fat (3 g sat. fat, 0 g trans fat); 37 g total carbohydrates (21 g sugars, 11 g fibre); 236 mg sodium source: " Squash It! ", alive #383, September 2014

This is my favourite “mock” anything. The idea came to me while I was visiting my brother. When he came in from his vegetable garden with an armful of zucchinis and cherry tomatoes, we all craved spaghetti—but not noodles.