The humble carrot is not always the highlight of most recipes, but this orange (and sometimes white, yellow or purple) vegetable has a lot to brag about.

Carrots are part of the Umbelliferae family along with celery, parsnips, fennel, and anise. These savory vegetables add great flavor to several dishes. Research suggests that eating more vegetables containing beta carotene, such as carrots, can help reduce the risk of prostate cancer. 1   

Carrots are also known for their prevention of heart disease. A large Dutch study including over 20,000 men and women found that eating just ½ a carrot a day reduced the risk of heart disease by 32%!2 Carrots are not only nutritious, they’re also inexpensive and versatile. Below are a dozen ways to enjoy them!

  1. Add shredded carrots to quick bread or smoothies. It’s an easy way to sneak them into food.
  2. Carrot raisin salad. Carrots are naturally sweet and pair nicely with raisins, pineapple and light dressing. Combine 4 cups shredded carrots with ¾ cup golden or dark raisins and ½ cup fresh or canned pineapple. Whisk together ¼ cup light mayonnaise, 2 Tbsp. lemon juice with 2 Tbsp. honey. Toss shredded carrots, raisins, and pineapple in dressing.
  3. Roasted carrots. Preheat oven to 400 degrees. Slice clean carrots lengthwise and cut into 4” pieces. Place them on a parchment paper-lined baking sheet. Brush them with olive oil then dust them with cinnamon, cumin, and seasoned salt. Roast for 20 to 25 minutes until tender.
  4. Add diced carrots to soup, stew, or chili for color, flavor, and texture.
  5. Enjoy raw carrots with hummus, baba ganoush, or yogurt dip.
  6. Add shredded carrots to tossed salads or pasta salads.
  7. Cut carrots into matchsticks and add to your favorite stir-fries. Their beautiful color and texture are great in several dishes.
  8. Try carrot & date muffins. Preheat your oven to 400 degrees. In a large mixing bowl, combine 1 cup rolled oats, 1 cup all-purpose flour, ½ cup brown sugar, ½ tsp. salt, 1 tsp. baking powder, ½ tsp. baking soda, and 2 tsp. pumpkin pie spice (or cinnamon). Add ½ cup chopped dates and 3 medium carrots (shredded) and toss with flour mixture. In a separate bowl, whisk 1 egg with ¼ cup corn oil, 1 cup milk, and 2 tsp. vanilla extract. Add egg mixture to flour mixture and stir to combine. Pour batter into lined muffin tin and bake for 20 to 25 minutes until done. Dust with powdered sugar if desired.
  9. Enjoy grilled carrots! Cut carrots lengthwise into 5” pieces. Brush with olive oil then dust with oregano, salt, and pepper. Grill until soft.
  10. Try honey-roasted carrots with rosemary. Preheat your oven to 400 degrees. Cut 4 large carrots into 4” pieces. In a small saucepan, combine 2 Tbsp. butter, 2 tsp honey, and 1 tsp. cinnamon. Place carrots on a parchment paper-lined baking pan and drizzle the honey butter over them. Dust the carrots with dried rosemary before baking for 20 to 25 minutes.
  11. Sauteed carrots with orange and cardamom. Peel and cut 2 lbs. of carrots and slice them diagonally into ¼” cuts. In a large saucepan, combine 1/3 cup orange juice, 1 tsp. sea salt, 1 tsp. pepper, 1 Tbsp. butter and ½ tsp. cardamom. Cover the pan and simmer the carrots for 10 to 15 minutes until soft.
  12. Carrot ginger salad. In a large bowl, combine 3 cups shredded carrots with ¾ cup unsweetened shredded coconut, ½ cup chopped pecans, 1 cup golden raisins and 2 chopped Granny Smith apples. In a separate bowl, whisk together 1 cup vanilla yogurt and 2 tsp. minced ginger or ginger paste. Pour the yogurt dressing over the carrot mixture and blend well before serving.

References:

1.      Key, T. et. al, Carotenoids, retinol, tocopherols, and prostate cancer risk: pooled analysis of 15 studies. The American Journal of Clinical Nutrition, Volume 102, Issue 5, November 2015, Pages 1142–1157

2.     Silva Dias, Nutritional and Health Benefits of CarrotsFood and Nutrition Sciences, 2014, 5:2147-2156

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Lisa Andrews, MEd, RD, LD

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With the popularity of low carb diets, cauliflower has been in the spotlight as the “new rice”. But there’s lots more to love about cauliflower beyond its low carb count.

Cauliflower is part of the cabbage family, right up there with broccoli, Brussels sprouts, and cabbage. These cruciferous veggies are known for their anti-oxidant prowess in preventing certain types of cancer and heart disease. A recent study showed that phytochemicals such as glucosinolate in cauliflower and other cruciferous vegetables, help reduce the risk of bladder cancer.1 Other research suggests that the compound 3,3'-Diindolylmethane (DIM), derived from indole-3-carbinol in cruciferous vegetables, may hold promise in preventing liver cancer. 2 Below are a dozen ways to enjoy “caulipower”.

  1. Add cauliflower to your morning omelet. Why should peppers and onions get all the attention? Chop and steam 1 cup of cauliflower, season with salt and pepper and toss it into your eggs.
  2. Roast cauliflower with garlic and turmeric. The triple threat against inflammation and cancer! Preheat your oven to 375 degrees. Line a baking sheet with parchment paper. Place cleaned chopped cauliflower in a single layer on the paper. Mix 1 Tbsp. olive oil, 1 loved crushed garlic and 1 tsp. turmeric together. Brush cauliflower with the olive oil mixture and roast for 20 minutes.
  3. Serve raw cauliflower with hummus and other vegetables for a simple snack.
  4. Add cauliflower to your stir fry. Sautee chopped cauliflower with ginger, garlic, chili garlic paste, low-sodium soy sauce and a drizzle of sesame oil.
  5. Marinate chopped cauliflower in Italian dressing along with grape tomatoes and a small chunk of mozzarella cheese. Place on skewers and serve as appetizers.
  6. Make cauliflower slaw. Grate 1 cup cauliflower, 1 cup red cabbage, and 3 carrots together and place in a small bowl. Whisk together 1 tsp. Dijon mustard, 1 Tbsp. lemon juice and 1 Tbsp. olive oil. Toss the veggies in the dressing and serve cold.
  7. Rice that cauliflower. Clean and chop the head of cauliflower. Sautee in a medium skillet with 1 Tbsp. oil for 5 minutes, then cover the skillet, turn heat to low and let steam for another 5 to 8 minutes. Mash with potato masher. Season as desired with salt & pepper, soy sauce, garlic, etc.
  8. Try buffalo-style cauliflower. Preheat your oven to 425 degrees. Whisk together 1 cup milk, 1 cup flour, ¾ tsp. garlic powder, and ¼ tsp. salt in a bowl. Clean, dry and cut 1 head of cauliflower into 1” pieces. Coat the cauliflower pieces in the milk mixture, then place on a parchment-lined baking sheet and bake for 18 minutes until golden brown. While cauliflower bakes, whisk together 1/3 cup buffalo wing sauce and 1 ½ Tbsp. melted butter or margarine. Serve the cauliflower with wing sauce.
  9. Mashed cauliflower and parsnips. Parsnips mixed with cauliflower make a great potato substitute for your patients that may be limiting their carbs for weight loss or blood sugar management. Boil 1 lb. peeled & cubed parsnips with 1 head of cleaned/chopped cauliflower for 15 to 20 minutes until soft. Drain water and add 1 tsp. salt, 1 tsp. garlic powder, 1 tsp. dried rosemary, 1 Tbsp. butter and ¼ cup milk. Mash the parsnips and cauliflower until smooth. Add more milk if thinner texture desired.
  10. Parmesan-roasted cauliflower. Preheat your oven to 425 degrees. Clean and cut one head of cauliflower and place it in a gallon-sized plastic bag with 1 Tbsp. olive oil. Shake the bag to coat the cauliflower. Add 1 tsp. garlic salt, 1 cup bread crumbs, and ½ cup shredded Parmesan cheese to the bag. Shake to coat the cauliflower then spread it on a parchment paper-lined baking sheet. Bake cauliflower for 20 minutes, then flip it and bake for another 10 minutes.
  11. Creamy curry cauliflower soup. Preheat oven to 425 degrees. Clean and cut 1 head of cauliflower and place in a large bowl with ½ cup chopped onion, 2 ½ tsp. curry powder, ½ tsp. ground cumin and 3 Tbsp. olive oil. Toss to coat the cauliflower. Roast on a parchment-lined baking sheet for 20 to 30 minutes until soft. Place roasted cauliflower in a large pot with 3 cups chicken or vegetable broth and boil for 10 minutes. Turn the heat to a low simmer and add 1 ½ cups light cream. Stir to blend. Garnish with freshly ground pepper and chopped green onions.
  12. Roasted cauliflower with dried cherries and almonds. Try this sweet, savory side dish for something different. Preheat your oven to 425 degrees. Clean and cut a head of cauliflower and place on a greased baking sheet or one lined with parchment paper. Roast in the oven for 10 minutes, turn and roast for another 20 minutes. Place in the serving dish and keep warm. While cauliflower roasts, melt 1 Tbsp. butter and saute 1/3 cup chopped almonds. Add ½ cup chopped, dried cherries and 1 tsp. cinnamon to the buttered almonds. Heat for 2 to 3 minutes then add the butter mixture to the roasted cauliflower. Toss to coat and serve warm.

Download now: our favorite recipe for "cauli-taters" or mashed potatoes with cauliflower

Activity idea: hold a contest to see who has the most creative cauliflower recipe! Or set up a caulipower bar with cauliflower and toppings and allow people to make their own creations!

25 More Broccoli Recipes

References:

1.    Abbaoui B1,2,3Lucas CR3,4,5Riedl KM2,5Clinton SK5,6Mortazavi A5,6. Cruciferous Vegetables, Isothiocyanates, and Bladder Cancer Prevention. Mol Nutr Food Res. 2018 Sep;62(18

2.    Jiang Y1,2Fang Y1,3Ye Y1Xu X4Wang B5Gu J6Aschner M7Chen J4Lu R1,8. Anti-Cancer Effects of 3, 3'-Diindolylmethane on Human Hepatocellular Carcinoma Cells Is Enhanced by Calcium Ionophore: The Role of Cytosolic Ca2+ and p38 MAPK. Front Pharmacol. 2019 Oct 9;10:1167.

 

Submitted by Lisa Andrews, MEd, RD, LD

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Broccoli used to be a polarizing vegetable. You either loved it or loathed it.

Fortunately, more people seem to be in the love broccoli camp, and what’s not to love? This green beauty from the cruciferous cabbage family is chock full of nutrients from beta-carotene to vitamin K. Research shows that compounds in broccoli are not only protective against cancer, but new research shows it may also help to preserve your memory. 1 Below are 12 ways to enjoy this nutritional gem.

  1. Add chopped broccoli to your morning omelet or frittata. There is no reason that vegetables should only be offered at lunch or dinner.
  2. Pair fresh broccoli with hummus for a snack. Raw broccoli contains 30% more cancer-fighting sulforaphane than cooked broccoli.
  3. Toss chopped broccoli in a salad with spinach, carrots, tomatoes, and other nutritional heavy hitters. Drizzle with balsamic vinaigrette or honey mustard dressing.
  4. Add frozen broccoli to soup. It won’t even need to be thawed first! Include it in minestrone or other vegetable centered soup.
  5. Include chopped broccoli in pasta and rice dishes. This adds color, texture and more nutritional value to your grains.
  6. Try broccoli pesto. In a food processor, combine ½ pound steamed/drained broccoli florets with 2 garlic cloves, 1 cup tightly packed fresh basil, 1/3 cup olive oil and 1/3 cup grated Parmesan cheese. Pesto can be used as a spread with crackers or over pasta.
  7. Roast that broccoli! Preheat your oven to 400 degrees. Line a baking pan with parchment paper and place cleaned, chopped broccoli on the paper. Brush broccoli with olive and dust lightly with salt and freshly ground pepper. Roast for 20 minutes and serve.
  8. Stir fry broccoli in corn or peanut oil with low-sodium soy sauce, minced garlic and ginger paste. Drizzle sesame oil over the broccoli before serving over rice or quinoa.
  9. Make broccoli cheddar soup. Add 1 Tbsp. olive oil to a small pan. Sautee ½ chopped onion and 3 celery stalks until translucent, then set aside. In a large soup pot, make a roux by whisking ¼ cup flour in ¼ cup melted butter. Add a few tablespoons of milk to keep flour from burning. Add 2 cups 2% milk into flour mixture gradually and whisk continuously. Add 2 cups of low-sodium chicken or vegetable stock to the milk mixture. Simmer for 20 minutes, then add 1 ½ cups chopped broccoli, 1 cup chopped carrots and sautéed onions and celery and simmer another 20 minutes. Add in 2 ½ cups shredded sharp cheddar cheese. Once the cheese melts into the vegetable mixture, salt, and pepper to taste and serve.
  10. Season steamed broccoli with fresh lime juice, black pepper, and cumin for something deliciously different.
  11. Try a broccoli Caesar salad. Mash 2 oil-packed anchovy fillets and 1 garlic clove together to form a paste (or leave anchovies out). In a large serving bowl, place garlic paste, ¼ cup lemon juice, 2 tsp. Dijon mustard, ½ cup olive oil, and 2 Tbsp. mayonnaise and whisk together to make the dressing. Add 1 ½ lb. chopped broccoli, 2 cups chopped Napa cabbage and 2 Tbsp. shredded Parmesan to the dressing and toss to coat the vegetables. Add freshly ground pepper at the end and serve.
  12. Roasted broccoli stalks. The woody stalks of broccoli are surprisingly sweet. Preheat your oven to 400 degrees, then clean and trim broccoli stalks/stems of any woody parts using a vegetable peeler. Cut into 1/2” rounds and place on a parchment-lined baking sheet. Drizzle olive oil, freshly ground pepper and salt. Roast for 35 minutes or until soft. Toss with shredded Parmesan cheese and serve.

Here are our 6 favorite broccoli recipes:

Over 90 broccoli recipes for members here

All broccoli content here

Reference

Klomparens EA1Ding Y1,2.

The neuroprotective mechanisms and effects of sulforaphane. Brain Circ. 2019 Apr-Jun;5(2):74-83. doi: 10.4103/bc.bc_7_19. Epub 2019 Jun 27.

Lisa Andrews, MEd, RD, LD

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Grapes are one of those fruits that most people only think of for snacking or serving as an appetizer with a plate of cheese and crackers.

But these crisp, juicy jewels have so much more potential! Grapes are a source of pectin, a type of fiber that helps reduce cholesterol. In addition, dark red, purple and black grapes are a good source of resveratrol- an antioxidant found to reduce the risk of colon cancer and improve memory. 1, 2   Below are 12 ways to enjoy the greatness of grapes!

  1. Add halved grapes to chicken or tuna salad. They add color, texture and delightful taste to your salads.
  2. Make fruit kabobs. Using wooden skewers, use a combination of strawberries, green or red grapes, pineapple or other fruit. Serve the kabobs with yogurt dip.
  3. Try mojito fruit salad. Combine 1 cup of cubed watermelon, 1 cup green grapes, 1 cup strawberries, 1 cup blueberries, and 1 cup pineapple. Whisk together the juice of 2 limes, 1 Tbsp. honey, and ½ cup chopped fresh mint. Drizzle over fruit salad and toss before serving.
  4. Freeze grapes for a simple sweet treat. Wash and dry your favorite grapes. Place them in the freezer for 2 hours, then remove and enjoy.
  5. Use grapes in fruit salsa along with peaches, red onion, chopped cilantro, and lime juice. Chop ½ cup grapes and add to a small bowl. Add 1 diced peach, ¼ diced red onion, 2 Tbsp. chopped cilantro and 1 Tbsp. lime juice.
  6. Add halved moon grapes to spinach or arugula salad with chopped pecans, blue cheese crumbles, and balsamic vinaigrette. Delicious!
  7. Make a grape spread for crackers or pita chips. Combine ½ cup chopped red grapes with ½ cup light cream cheese and ¼ cup chopped almonds and a dash of cinnamon. Serve with your favorite whole-grain crackers.
  8. Try grape compote. Place 3 cups halved green grapes in a bowl with 2 Tbsp. sugar, 2 tsp. lemon juice and the zest of one lemon. Combine and let sit for 15-20 minutes before serving over pork, fish or chicken.
  9. Make roasted grapes. Preheat your oven to 500 degrees Fahrenheit. In an oven-safe dish, combine 1 lb. red, seedless grapes with ¾ cup chopped pecans, 2 Tbsp. melted butter and 2 Tbsp. sugar. Roast the grape mixture for 25 minutes, then using a slotted spoon, transfer them to a bowl. Make a syrup from the liquid by adding 1 Tbsp. hone and simmering for 6 to 7 minutes. Add a tsp. of lemon juice and dash of pepper to the syrup, then pour over the grapes. Serve the grapes with brie or other soft cheese for dessert.
  10. Enjoy roasted grapes with Brussels sprouts. Heat your oven to 450 degrees. Combine 8 cups of cleaned, halved Brussels sprouts with 4 cups red grapes, 2 Tbsp. olive oil and 2 Tbsp. dried thyme. Using a rimmed baking pan, roast for 20 minutes or until the Brussels sprouts and grapes are caramelized. While Brussels sprouts and grapes roast, toast ½ cup walnuts. Once sprouts are done, drizzle 2 tsp. balsamic vinegar over them and toss with ½ cup toasted walnuts or almonds. Salt and pepper to taste.
  11. Add grapes to overnight oatmeal. Combine ½ cup Greek yogurt (plain or vanilla), ½ cup rolled oats, ¼ cup milk, ½ tsp. cinnamon and ½ cup red or black grapes, cut in half. Enjoy in the morning!
  12. Use chopped grapes in a quinoa salad. Add 1 cup chopped red or green grapes to 2 cups cooked quinoa. Add ½ small, sliced red onion, ¼ cup feta cheese, ¼ cup sunflower seeds. Whisk 2 Tbsp. apple cider vinegar, 2 Tbsp. olive oil and 1 tsp. Dijon mustard and 1 tsp. anise seeds and combine with salad and toss.

References:

  1. Resveratrol is a promising agent for colorectal cancer prevention and treatment: focus on molecular mechanisms. Mohadese HonariRana ShafabakhshRussel J. ReiterHamed MirzaeiZatollah Asemi Cancer Cell International volume 19, Article number: 180 (2019)
  2. Maheedhar Kodali, Vipan K. Parihar, Bharathi Hattiangady, Vikas Mishra, Bing Shuai, Ashok K. Shetty. Resveratrol Prevents Age-Related Memory and Mood Dysfunction with Increased Hippocampal Neurogenesis and Microvasculature, and Reduced Glial ActivationScientific Reports, 2015; 5: 8075

Lisa Andrews, MEd, RD, LD

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Besides the holiday season, it’s the most wonderful time of the year! Fall fruit is arriving by the barrelful, and it’s time to enjoy the bounty.

Apples and pears both boast fiber, flavor, and phytochemicals in addition to being delicious. A previous study also found that eating an apple or pear a day was associated with a 52% risk reduction in stroke.1 With so many varieties to choose from, you can enjoy these seasonal fruits for months. Here are 12 ways to start.

  1. Start with breakfast. Add chopped apples and cinnamon to rolled oats. This adds flavor and texture without the extra sugar.
  2. Another breakfast treat includes sliced pears with ginger and honey in plain Greek yogurt. A sprinkle of chopped cashews or almonds adds a bit of crunch.
  3. At snack time, enjoy apple slices with peanut or almond butter. Dust them with ground nutmeg or cinnamon before eating.
  4. If you’ve got more time, cut pears into fours and brush with 1 tsp. melted butter, 1 tsp. cinnamon and 1 tsp. brown sugar. Broil for 10 minutes. Cool before eating.
  5. In your salads, add 2 thinly sliced Granny Smith apples to 6 cups fresh spinach or arugula. Drizzle with a dressing made with 2 Tbsp. balsamic vinegar, 2 Tbsp. olive oil and a tsp. of Dijon mustard. Add 2 Tbsp. feta cheese and ¼ cup chopped pecans.
  6. Try an apple and cheddar quesadilla. Place ¼ cup shredded cheddar cheese and ½ of a sliced Gala or honey crisp apple in a whole wheat tortilla. Fold over and grill in a medium skillet using non-stick spray.
  7. Make a roast beef and pear roll-up. Add 2-3 slices of thinly sliced pears to a whole wheat tortilla, with 2-3 slices of lean roast beef, 1 slice Swiss cheese, and 1 tsp. honey mustard. Roll up and eat. This sweet, salty combination is delicious!
  8. In your side dishes, add peeled, chopped apples to sweet potatoes and boil for 30 minutes. Add 1 tsp. vanilla, ¾ cup orange juice, and 1 tsp. cinnamon and mash. Serve warm. Who needs marshmallows?
  9. For a fun snack, try an apple sandwich. Slice the bottom and to off of a crisp Gala or Granny Smith apple, then slice into ¼” slices. Layer an apple slice with almond butter, flaked coconut, and a dash of cinnamon. Top the apple with another apple slice and enjoy it.
  10. Make a pear compote to serve with chicken, pork or fish. Combine 2 ripe, firm pears that have been cored and chopped. Add ¼ cup raisins, 1/3 cup apple or grape juice, ¼ tsp. cinnamon, 1 Tbsp. apple cider or red wine vinegar, ¼ tsp. sea salt and 1/8 tsp. pepper. Place pears, raisins, apple juice, and cinnamon in a small pot and cook over medium heat for 10 minutes. Add vinegar, salt, and pepper. Cook another 5 minutes or until the liquid starts to thicken and the pears begin to fall apart.
  11. For a more delicious dinner, top a seasoned pork tenderloin with chopped apples before you cook it in a slow cooker. Add a dash of cumin and cinnamon for flavor.
  12. At a party, serve sliced pears with blue cheese in a leaf of endive as an appetizer. Top with chopped pecans and drizzle with honey or pure maple syrup before serving.

Reference:

  1. Linda M. Oude Griep, W. M. Monique Verschuren, Daan Kromhout, Marga C. Ocké, Johanna M. Geleijnse. Colors of Fruit and Vegetables and 10-Year Incidence of StrokeStroke, 2011

Bonus: Apple Yogurt Plate Recipe

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There are several beautiful varieties of winter squash, but don’t let the name fool you. “Winter” squash is available year-round and is a seriously versatile vegetable. Squash provides a hefty dose of cancer-fighting beta-carotene as well as potassium, fiber and vitamin C. It’s also low in calories. A 1-cup serving of butternut squash has just 63 calories. This week, I’ll give you 12 ways to enjoy this “every season” vegetable. Check out the handout below for the top 5 plus a bonus!

  1. Maple roasted butternut squash- Preheat your oven to 350 degrees. Peel and cube one butternut squash. Toss the squash in 2 Tbsp. maple syrup, ½ tsp. chili powder and 1 tsp. minced ginger. Place squash in a single layer on a parchment-lined baking sheet. Bake for 20-25 minutes.
  2. Apple sausage stuffed acorn squash- Preheat oven to 400 degrees. Cut the ends of 3 acorn squash, then cut in half and remove seeds. Brush olive oil on the top and inside of the squash, then sprinkle with salt and pepper. Bake for 40 to 60 minutes until squash is tender. While squash bakes, cook 1 lb. ground turkey sausage and drain fat. Add 1 chopped onion, 2 chopped celery stalks, and 2 diced apples. Add ½ tsp. sage, 1 cup bread crumbs, and ¾ cup Parmesan cheese. Once squash is cooked, add a few spoonfuls of apple mixture and bake another 15-20 minutes.
  3. Curried squash soup: Sautee ½ onion in 1 Tbsp. corn oil. Add 2 minced garlic cloves and 6 cups peeled & chopped butternut squash, 1 ½ Tbsp. curry powder, ¼ tsp. cinnamon and cook for 3-4 minutes. Add 1 (14 oz) can light coconut milk and 2 cups chicken or vegetable broth, 2 Tbsp. maple syrup and 1 tsp. chili garlic paste. Simmer for 15 minutes then place the mixture in a blender and puree until creamy. Serve with chopped cilantro.
  4. Delicata squash with butter and sage over pasta. Place 6 Tbsp. unsalted butter in a pan and melt over medium heat. Add 14 sage leaves and fry until crispy, 10–15 seconds. Remove from heat and transfer sage to paper towels to drain. Pour most of the remaining brown butter in a bowl, but save 2 Tbsp. butter to cook ½ cup coarse breadcrumbs and 4 sage leaves. Cook until crispy, then move to a plate. Add 2 delicata squash that have been halved lengthwise and sliced crosswise into ¼” thick half-moons. Cook squash in butter for 5 minutes and add ½ tsp. salt, ½ tsp. pepper and ¾ cup of water. Cover squash and cook for 5 minutes, then remove the lid and let the water evaporate. While squash cooks, boil 12 oz. linguini or other thick noodles. Once noodles are done, combine with cooked squash and additional sage and serve with shredded Parmesan cheese.
  5. Spaghetti squash with feta and olives. Preheat oven to 350 degrees. Cut spaghetti squash in half lengthwise and bake for 30 minutes, cut sides down. While squash is cooking, heat 2 Tbsp. olive oil and saute 1 chopped onion with 2 cloves minced garlic for 3 minutes. Add 1 (15 oz) can diced tomatoes and simmer 5 minutes. Once squash is done, use a spoon to scoop out the squash. Combine with cooked tomatoes, 3 Tbsp. chopped kalamata olives and ¼ cup feta cheese crumbles.
  6. Butter roasted acorn squash. Preheat oven to 400 degrees. Cut 4 acorn squash in half. Whisk together 4 Tbsp. butter and 2 Tbsp. brown sugar. Brush squash haves with half of the butter mixture and bake on a parchment paper-lined pan for 30 minutes. Flip squash and brush with remaining butter mixture and bake for another 20 to 30 minutes until soft. Season with salt and freshly ground pepper.
  7. Roasted butternut squash soup. Preheat oven to 425 degrees. Take 1 butternut squash and cut in half vertically and remove the seeds. Rub the inside of the squash with 1 tsp. olive oil and salt and pepper. Roast for 45 minutes face down. Cool for 10 minutes then scoop out the squash and set aside. While the squash cooks, cook ½ cup chopped shallots and 4 cloves minced garlic in 1 Tbsp. olive oil in a large soup pot. Place the squash, shallots, and garlic in a food processor with 1 tsp. maple syrup and 1/8 tsp ground nutmeg. Puree until smooth, then return mixture to the soup pot with 4 cups chicken broth. Simmer for 10 minutes and serve.
  8. Grilled acorn squash with rosemary. Marinate 2 lbs. thinly sliced acorn squash in 1 Tbsp. olive oil, ¼ cup white wine vinegar, 2 tsp. dried rosemary, 4 cloves minced garlic, ½ tsp. salt. Remove squash from marinade (save marinade) and grill squash over medium heat for 10 minutes on each side. Baste squash while it cooks with reserved marinade.
  9. Spaghetti squash with Parmesan cheese. Preheat your oven to 350 degrees. Place 1 spaghetti squash in a baking dish and prick with a sharp fork all over. Bake for 1 hour or until softened. Cut squash in half and scoop out the seeds. Scrape the flesh in strings with a fork into a bowl. Toss with ¼ cup shredded Parmesan cheese and ¼ cup extra virgin olive oil. Season with salt and freshly ground pepper.
  10. Acorn squash with chili lime dressing. Preheat oven to 450 degrees. Cut squash in half lengthwise and scoop the seeds out. Cut squash into ¾” wedges. Coat squash with ½ tsp. black pepper, 1 tsp. salt, and 6 Tbsp. olive oil. Roast for 25 to 35 minutes. While squash roasts, whisk together 1 clove minced garlic, 1 ½ Tbsp. lime juice, 1-2 tsp. fresh hot chili pepper and 2 Tbsp. chopped cilantro. Transfer roasted squash to a serving bowl and drizzle with lime dressing.
  11. Roasted delicata squash with turmeric. Preheat oven to 425 degrees. Slice 2 delicata squash in half lengthwise, then cut in half circles and place in a large bowl. Whisk 1 ½ Tbsp. olive oil, ¾ tsp. salt, ½ tsp. ground turmeric, ½ tsp. garlic powder, and freshly ground pepper together, then drizzle over delicata squash. Spread squash out on a parchment-covered baking sheet and bake for 10 to 14 minutes per side.
  12. Roasted butternut squash with pecan topping. Preheat your oven to 425. Slice butternut squash lengthwise and remove seeds Combine 1 Tbsp. olive oil, ½ Tbsp. sage, ½ tsp. cinnamon and ¼ tsp. nutmeg in a small bowl. Brush the squash with the mixture, then roast the squash (cut side up) for 40 minutes or until soft. Remove from pan and cut into 4 wedges. In a small saucepan, boil 1/2 Tbsp. sage, ¼ tsp. cinnamon, 2 Tbsp. maple syrup, 1 ½ Tbsp. molasses, 1 Tbsp. and apple cider vinegar. Mix in 1/3 cup chopped pecans and spoon mixture over squash wedges.

Here is a PDF handout for 5 of these ideas plus a bonus idea!

By Lisa Andrews, MEd, RD

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