Super Food: Butternut Squash Recipes

Good day to you, and welcome to recipe day here at This is of course the day that MrsToronto opens the Super Foods Cookbook for your viewing, and cooking pleasure. This week  of course featured the Super Food Butternut Squash, so that will be the key ingredient in this weeks selections. If you’re curious as to why this vegetable that is actually a fruit qualifies as a Super Food, please have a quick look and see. Enough from me, let’s get on with the recipes!

Maple Roasted Squash   

½ large butternut squash

¼ cup Real Canadian Maple Syrup

salt and pepper

¼ cup olive oil

cooking spray

Preheat oven to 350.

Peel and chop squash into cubes, and put in a bowl. Add all other ingredients, and toss. Spray a cookie sheet with cooking spray. Put the tray near the bottom of the oven for half and hour, or until tender.  Enjoy!

Grilled Squash with Balsamic Vinegar 

1 large butternut squash

¼ cup extra-virgin olive oil

½  tsp each of salt and pepper

1 tbsp chopped fresh sage

1 tbsp balsamic vinegar

1 tsp Dijon mustard

1 clove fresh garlic, minced

Cut squash in half lengthwise; scoop out seeds. Cut halves crosswise into 1/4-inch thick slices; place in large bowl. Add half each of the oil, salt and pepper, and toss to coat.

Place squash on greased grill over medium-high heat; close lid and grill, turning once, until tender and browned, about 10 minutes. Transfer to serving platter.

Meanwhile, in small bowl, whisk together sage, vinegar, mustard, garlic and remaining oil, salt and pepper. Drizzle over squash.  Enjoy!

Butternut Squash and Coconut Soup  

2 tbsp coconut oil

2 onions, chopped

1 clove fresh garlic, chopped

1 celery stalk, chopped

¼ cup fresh gingerroot, minced

¼ cup fresh coriander, chopped

2 tsp ground coriander seeds

1 tsp ground cumin

½ tsp salt

½  tsp freshly ground black pepper

¼  tsp grated fresh lemon rind

¼  tsp turmeric

¼  tsp hot pepper flakes

8 cups peeled butternut squash, cubed (approximately 2 large squash)

1 tomato, chopped

4 cups chicken stock or vegetable stock

1  can coconut milk, regular or low fat

½  cup fresh coriander leaves

In large heavy saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic, celery, ginger, fresh and ground coriander, cumin, salt, pepper, lemon rind, turmeric and hot pepper flakes, stirring until onions are softened, 5 to 8 minutes.

Stir in squash and tomato; pour in stock and bring to boil. Reduce heat to low; cover and simmer until squash is tender, about 20 minutes.

In blender or food processor, puree soup, in batches, until smooth. Return to clean saucepan; reheat until steaming. Stir in coconut milk; heat through. Serve sprinkled with coriander leaves. Enjoy!

Spinach and Squash Frittata 

1 tbsp vegetable oil

2 cups cubed butternut squash, peeled and cubed

1 onion, chopped

2 cloves  fresh garlic, minced

1 pkg (300 g) frozen chopped spinach, thawed and squeezed dry

6 eggs

½  tsp salt

¼  tsp freshly ground black pepper

1 cup shredded cheese, your choice.

In 10-inch nonstick ovenproof skillet, heat oil over medium heat; sautée squash, onion and garlic until squash is tender-crisp, about 5 minutes. Stir in spinach.

Meanwhile, in bowl, whisk together eggs, 1 tbsp water, salt and pepper; pour over vegetables in skillet. Sprinkle with Monterey Jack cheese; cook over medium-low heat until bottom and side are firm but top is still slightly runny, about 7 minutes.

Place skillet under broiler; broil until frittata is golden and set, about 2 minutes.

Run rubber spatula around edge of frittata to loosen; slide onto large plate, and cut into wedges. Enjoy!

Chicken Squash Curry

2 tbsp coconut  oil

1 lb boneless skinless chicken thighs, cubed

1 chopped onion

2 hot green chili peppers, seeded and chopped (or desired amount)

2 cups cubed seeded peeled butternut squash, (about 1 lb/500 g)

3 tbsp mild Indian curry paste

1 can diced tomatoes

¼  cup fresh coriander, chopped

In Dutch oven, heat half of the oil over medium-high heat; brown chicken. Remove and put on a plate. In same Dutch oven, heat remaining oil over medium heat; cook onion and hot peppers, stirring occasionally, until softened, about 5 minutes. Add squash and curry paste; cook, stirring, until fragrant, about 1 minute. Add tomatoes and bring to boil, scraping up brown bits. Return chicken and any juices to pan. Reduce heat, cover and simmer until squash is tender, about 20 minutes. Sprinkle with coriander.

Squash Gratin

1 large butternut squash, halved crosswise, then lengthwise, seeded and peeled

1 medium red onion, halved and thinly sliced

1 ½  cups frozen corn kernels, thawed

2 ¼  teaspoons extra virgin olive oil

½ cup grated Parmigiano-Reggiano cheese

Preheat the oven to 400°F.

Quarter the butternut squash pieces lengthwise, and then cut each piece crosswise into thick chunks. Combine the squash, onion, corn and oil in a large bowl, tossing to coat. Arrange the vegetables in a (13 x 9 in.) baking dish. Bake until the butternut squash is tender, about 40 minutes, stirring halfway through cooking time.

Sprinkle the Parmigiano-Reggiano cheese over the vegetables and bake until melted and golden, about 5 minutes.  Add a tomato and /or meat sauce for a pasta free yet, pasta like meal.  Enjoy!

Squash and Chickpea Stew

1 tbsp olive oil

1 large onion, halved and thinly sliced

3 cloves feshgarlic, finely chopped

1 large butternut squash, peeled and cut into chunks

1 ½  tsp curry powder

1 tsp ground coriander

1 can canned diced tomatoes

1 can chickpeas, drained and rinsed well

¼  cup chopped fresh coriander, to garnish

Preheat the oven to 350ºF.

Heat the olive oil in a Dutch Oven / casserole dish over medium heat. Add the onion and garlic, and cook, stirring frequently until the onion is golden-brown, about 7 minutes.

Add the butternut squash, curry powder, and ground coriander, stirring to coat.

Add the tomatoes, chickpeas, raisins, and 1⁄2 cup water. Bring to a boil over medium heat.

Cover the casserole with the lid, transfer to the oven, and bake until the squash is tender, about 20 minutes. Stir in the chopped fresh coriander just before serving.  Enjoy!

Yet again, another great handful of recipes that should keep you occupied in the kitchen, and satisfied in the dinning room-not to mention in the gym as well with your well fueled performance. I know firsthand that when I get slack with my diet, the first thing that suffers is my performance in the gym. My endurance is the most notable attribute that is lacking. I’m sure you have noticed the same. Conversely when my diet is spot on, my performance is always on the upswing. That alone should be reason enough to abide by the rules of the the Super Food diet, and the recipes as well.

Tomorrow brings another post in the Muscle series. Every week the research department scours all available sources for information on mass building, and the latest philosophies that will encourage muscle growth. Join us tomorrow to see what we’ve uncovered this week. Until then my friends,

Happy Lifting!


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