By Sara
Plant-based squash recipes are a great way to pack nutrition into your meals. Do you know how many health benefits there are for eating winter squash? Do you enjoy winter squash, and just want some new ideas for how to enjoy it? Or do you have some picky eaters in your household and want to sneak some extra nutrition into their meals? Stick with me, cause we are talking all about winter squash today!
There are several varieties of winter squashes: acorn, butternut, buttercup, delicata, pumpkin, banana, carnival, hubbard, kombucha, turban, sweet dumpling, spaghetti, and of course sugar pumpkin.
Nutrition benefits of winter squash:
First, due to it’s bright orange flesh, winter squash contains abundant amounts of alpha- and beta-carotene which is converted into vitamin A. Vitamin A benefits the immune system and eye health. Keep those peepers healthy with plenty of squash throughout the cold months!
“Pumpkin spice has had it’s moment– isn’t it time to let the other squashes bask in their glory?”
Vitamins:
Next, it is a fantastic source of Vitamin C, another nutrient which boosts immunity and also helps your body absorb iron. Vitamin B6, which assists your body to absorb vitamin B12 and convert food to energy, is also highly available.
Fiber:
And let’s not forget about fiber (it’s the one nutrient that nearly 93% of people are deficient in). Squash is loaded with fiber which can help with bloating, constipation, and other digestive troubles, not to mention helps to regulate blood sugar levels. All of the delicious tastes of winter squash and they don’t spike blood sugar levels (dependent of course, on how they are prepared).
Antioxidants and Anti-inflammatories:
In addition, antioxidant and anti-inflammatory compounds help to slow and prevent damage to cells caused by free radicals are in ample supply within winter squash.
Electrolytes:
Potassium, an electrolyte important for muscle function, can help to lower blood pressure. Additionally, magnesium stimulates the production of sleep-promoting neurotransmitters, so a dinner including winter squash can help you whisk off the kiddos to never never land.
Omega 3 Fatty Acids:
Lastly, omega 3 fatty acids can offer cardiac benefits without fish! Lowering risk of eye and digestive problems, and can also help to regulate blood sugar levels.
Here are some ideas for preparing various plant-based squash meals without the need for a recipe. They come together with simple ingredients that are readily available at local grocery stores or at the farmers market. The best part? Add as much as you like so that you don’t need a recipe! How easy is that? Squash is a divine fall comfort food.
Furthermore, squash is generally very easy to cook, just by halving it, removing the seeds and baking in the oven atop parchment paper on a baking sheet on medium-high heat. I prefer cooking with cut sides down, to help prevent the squash from drying out. You can use it for a main dish or side dish.
How to prepare different varieties of squash:
Acorn Squash:
Looks like large green acorns
- Cut into halves, scoop out the seeds and fill with chopped apples, pecans and cinnamon, and star anise for a treat on the sweeter side.
- Or fill with taco fillings: black beans or lentils, onions, bell peppers, cabbage, roasted potato cubes, salsa, corn, cilantro etc.
- Fill with sauteed leafy greens, a little bit of garlic and top with a sprinkle of nutritional yeast (aka “nooch”).
- Fill with steamed leafy greens, rice and beans and top with pomegranate seeds
- Try it with chickpeas, cucumbers, sliced beets, and fresh or dried fruit.
- After baking squash halves in the oven, cut side down, scoop out the flesh and stir in your favorite herbs and spices. For extra flavor, add some sriacha, maple syrup or veggie broth and serve as a side dish.
Butternut squash:
This is one of the heartier squashes which can keep its shape when cooked. Costco carries butternut squash cubes in the refrigerated section in the fall, and frozen in the winter.
- Try roasting small chunks to enjoy in pastas.
- Moms with picky eaters can increase nutrition in meals by adding to chili, soups, stews.
- Or toss with brown sugar and cinnamon, and then roast to carmelize for a surprisingly sweet treat.
- It is also delicious when added to risotto in the Instant Pot for a deliciously fall risotto.
- Butternut squash is the perfect vessel to stuff with plant-based dressing for the holiday season.
- Makes a delicious vegan soup: Curried Butternut Squash Soup
Spaghetti squash:
Easily substitutes for pasta in many dishes.
- Top with a lentil bolognese sauce or marinara, or even pesto.
- Try Minimalist Baker’s Spaghetti Squash Alfredo— contains cashews, almond milk, nutritional yeast, cloves of garlic, italian spice blend , fresh basil and red pepper flakes.
Pumpkin:
- Stir some into your oatmeal with some cinnamon and cloves, and chopped dates for sweetness.
- Add to muffins, pancakes, bread, etc.
- Roast the pumpkin seeds so that you are able to get the nutrition in the seeds as well. Just roast with a bit of salt. This is a great way to add some extra protein and fat to meals.
- Don’t forget the pumpkin pie!
- Use to make thicker soup or chili by stirring in a few spoonfuls.
Delicata:
One of the easiest squashes to make because the tender skin is edible! Thus, just scoop out the seeds and cook, for the easiest way to enjoy. It is sweet, so with just a little salt and pepper or whatever spices you enjoy, it is delicious!
- Slice to half moons and top salads with delicata squash and chopped apples, fennel, and some nuts (pecans, walnuts and pine nuts play well here).
- Add baked half moon slices into your pasta recipes.
- Serve atop a bed of steamed or sauteed kale, with chopped apples, pine nuts, pepitas and a dijon vinaigrette
- Toss with cinnamon and ground ginger and roast for a warming side dish.
- Slice and roast for delicata “fries”, and add your favorite dipping sauce; honey mustard, buffalo sauce, or a tahini dressing.
- Fill it with rice, salsa and black beans, top with cilantro and green onions.
Breakfast:
A tasty way to start your morning with any kind of squash: scoop squash into a bowl with your favorite nut butter, a tiny bit of maple syrup and vanilla. Then top with hemp or chia seeds, or mix in ground flax seeds. Add some fresh fruit, spices (cinnamon, allspice, nutmeg, cloves), and a splash of plant milk. To make it even more filling, add some fresh berries on top. Makes a delicious and nutrient-dense breakfast!
For Picky Eaters:
You can hide it in spaghetti sauce to mask the acidity. Or try throwing some squash into mac ‘n’ cheese. Similarly, use winter squash to thicken soups, stews and chili if you have picky eaters. Not to mention you can add squash to smoothies to add additional nutrients.
These are just a few of my favorite ways to enjoy winter squash– and I will definitely be taking advantage of the season and adding a good variety of plant-based squash recipes to increase variety of my meals this fall and winter. Not only do the health benefits make it very beneficial, but the taste is divine, and I definitely enjoy a good squash to warm me up in the colder months!
I mean, pumpkin spice has had it’s moment– isn’t it time to let the other squashes bask in their glory?
So tell me: what are your favorite ways to add your love for winter squash to your meals? Do you have a favorite plant-based squash recipe? I’d love to know how you enjoy yours!
