5 Innovative Ways to Incorporate Winter Squash in The Kitchen

We always love recommending eating seasonally, especially when local produce is in abundance! This is the perfect time to try out some new winter squash recipes that you and your family will love, just in time for the holidays. With its rich orange or yellow color, winter squash contains a great amount of vitamin A, which is great for skin, eyes, and immunity. Squashes are also loaded with fiber and can be a great source of carbohydrates to accompany your protein at meals. Get creative in the kitchen this season by trying some of these fun cooking methods! 

Most popular winter squashes to try:

• Butternut
• Honeynut
• Acorn
• Kabocha 
• Delicata 

Soup it Up! 

Since most winter squashes are similar in their level of sweetness, you can mix and match them and pretty much use the same basic recipe to make a delicious fall inspired soup. Once your squash is seeded and peeled, roast it in the oven with a tiny bit of oil and salt until slightly golden and a fork is able to go through it. For squashes cut in half or quartered, it would take about 45-60 minutes in a 400 degree F oven. While the squash is still hot, add it to a saucepan with a little oil, broth, milk of choice (including dairy free milk), and herbs/spices. Recommended spices would be garlic, onion, sage, rosemary and thyme, and of course, some salt and pepper. Heat on medium, until squash is more broken down and then blend with an immersion blender or add to a blender and blend until completely smooth. Enjoy hot, freeze for later, or keep in the fridge for up to a week. Check out our full recipe here- https://fivejourneys.com/creamy-squash-soup/ 

Add to a Smoothie

If you have some leftover butternut, pumpkin, or other winter squash puree, add a heaping scoop of it to your smoothie for some additional fiber and flavor. We recommend blending it with ½ a frozen banana, milk of choice, a bit of vanilla extract, protein powder, and some pumpkin spice seasoning or a perfectly creamy treat. See full recipe below. 

Spice up your Chili Night 

Switch up your chili by either adding cut up cubes of winter squash to your favorite chili recipe, or use your winter squash puree as a base to add a rich, creamy texture, and sweet flavor. With or without meat, this chili will be a hit at your fall party or family night dinners. See recipe below. 

Mac & Cheese with a Twist 

Who said mac and cheese has to be unhealthy? Use that leftover squash puree to make a deliciously creamy sauce for a savory mac and cheese dish that will put the boxed ones to shame. Gluten free and dairy free can be a great alternative option as well! See recipe below. 

No-mato Sauce 

A lot of our patients have trouble with nightshade vegetables, which can make it very difficult to enjoy meals that involve tomato sauces, which is included in a lot of cuisines! Winter squash can be a useful tool in creating a sauce similar to tomato sauce without the nightshades. Try this recipe at home, and you won’t miss the regular sauce one bit. See recipe below.

Pumpkin Pie Smoothie
Serves 1 

Ingredients:

½ frozen banana

2 pitted dates 

½ cup pumpkin puree

1 cup unsweetened vanilla almond milk

1 Tbsp. almond or pecan butter

1 tsp. vanilla extract

1 tsp. Pumpkin pie spice 

¼ cup ice 

Preparation:

1. Add all ingredients to a high powered blender and blend on high until smooth. Enjoy! 

Winter Squash Chili
Makes 8-10 servings 

Ingredients:

Olive oil 

1 small yellow onion, diced

1 whole winter squash of choice, cut into 1/2-inch chunks and roasted 

1 bell pepper, diced

3 cloves minced garlic 

2 lbs. ground meat of choice 

Salt and pepper to taste 

1 tsp. chili powder

2 tsp. ground cumin

1 can of white beans rinsed and drained

1 can (or 2 cups) pumpkin purée

1 15 oz. can tomato sauce

1 15 oz. can diced tomatoes

2 cups broth of choice 

Preparation:

1. To a large saute or saucepan, add the onion, garlic, oil, and ground meat and cook on medium. Break it up and saute until light brown. Add in all seasoning, squash cubes, and canned beans and stir to combine. Cook until squash is slightly tender.  
2. Add in canned pumpkin, tomatoes, tomato sauce and broth, cover and cook for another 10-15 minutes, until squash and meat is cooked all the way through. Serve with avocado, cilantro, and favorite toppings, and enjoy! 

Butternut Squash Mac and Cheese
Serves 4

1 box gluten free pasta- we recommend this one- https://ancientharvest.com/gluten-free-pasta/

1.5 cups winter squash puree 

3/4 cup raw cashews 

3 Tbsp. nutritional yeast 

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. smoked paprika

1 tsp. apple cider vinegar or lemon juice 

½ cup unsweetened milk of choice

½ tsp. sea salt

Preparation:

1. To make the sauce, add the squash puree, cashews, nutritional yeast, spices, salt, apple cider vinegar, and milk to a powerful blender and blend on high until smooth. Add more milk or water until desired consistency is reached.
2. Once the pasta is done cooking and slightly cooled, pour over the cheese sauce, and toss to coat the pasta. Add garnish of choice, and enjoy! 

Nomato Sauce 

Ingredients

2 tbsp. extra virgin olive oil

1  onion, diced

5 cloves garlic, sliced

1 cup carrot, diced (about 2 medium sized carrots)

1 cup celery, diced

1 cup squash (We like delicata, honeynut or acorn), cubed

1 medium sized beet, finely cubed

1 tsp thyme (dried or fresh)

1 tsp basil (dried or fresh)

1 tsp oregano (dried or fresh)

1 tsp rosemary (dried or fresh)

1/4 cup white wine vinegar

1 tsp maple syrup

2 cups bone broth

Sea salt to taste

Preparation:

1. Add olive oil to a large pot over medium heat. When the oil is hot, add the onion, garlic, carrot, celery and squash and sauté 4-5 minutes, stirring frequently. Add a splash of water if necessary to keep from sticking.
2. Once onions begin to become translucent and fragrant, add in the beets, salt and dried herbs and sauté for an additional 1-2 minutes. 
3. Next, add in the white wine vinegar and cook briefly, so that the vinegar evaporates.
4. Finally, add the bone broth and maple syrup. Bring to a low boil, reduce heat and cover. 
5. Simmer on low for 30 minutes or until carrots, beets and squash are tender. 
6. Once you can easily pierce your vegetables with a fork, remove from heat and allow everything to cool. 
7. Blend ingredients into a smooth sauce using an immersion blender or carefully transfer to a blender. Season to taste with salt.