squash

  • Peter, Peter, Pepita Eater

    Colorful trees, a refreshing breeze, and crisp autumn leaves mean that Halloween season is officially upon us. It’s time to costume shop, decorate the yard, and—of course—visit the pumpkin patch.

    Little Seeds That Pack a Big Crunch
    By Erica Tasto
  • Good-For-You Comfort Foods

    Comfort foods tend to be less than healthy, but with simple ingredient swaps and healthier cooking techniques, these satisfying foods can be heart-healthy, too. CanolaInfo’s “Comfort Your Heart” recipe collection (found at canolainfo.org) will show you how to do just that.

    Comfort your heart and stomach with healthy and hearty recipes
    By Dawn Jackson Blatner
  • Quick and Easy Pea Pods

    Weekly Recipe: 
    NonWeekly

    1 1/2 pounds pea pods, trimmed

    1 large summer squash, peeled and thinly sliced

    1 1/2 cups cremini or white mushrooms, sliced

    3 tablespoons olive oil

    3/4 teaspoon garlic salt

    1/4 teaspoon pepper

    Coat bottom of large skillet with olive oil and heat to medium. Add pea pods, mushrooms, and squash. Sauté until vegetables are slightly soft.

  • Dal with Winter Vegetables

    3 tablespoons ghee (clarified butter) or vegetable oil
    1 cup chopped carrots
    1 cup peeled and cubed
    butternut squash
    4 cups water
    1 tablespoon freshly
    grated ginger
    2 teaspoons turmeric
    2 teaspoons ground coriander
    1 teaspoon iodized salt (must be iodized on a sattvic diet)
    1 1/2 cups dried yellow lentils
    2 cups broccoli florets
    1 teaspoon brown
    mustard seed
    2 teaspoons cumin seed
    1 teaspoon fennel seed

    1. Add 2 tablespoons ghee (or oil), carrots, and squash to a large saucepan. Sauté for 8 minutes.
    2. Add water, ginger, turmeric, coriander, salt, and lentils. Bring to a boil, reduce heat, cover, and simmer for one hour.
    3. Add chopped broccoli and an additional cup of water (omit the water if you prefer a thick dal), and simmer for 10 minutes.
    4. While broccoli is cooking, toast brown mustard, cumin, and fennel in a skillet over high heat for 1 minute, or until spices become fragrant.
    5. Add remaining ghee or oil to the skillet, and sauté 1 minute. Combine with the broccoli and lentil mixture, and serve with basmati rice.

    nutrition info per serving: 158 calories; 7.8 g fat; 1.1 g saturated fat; 0 mg cholesterol; 6.2 g protein; 18.6 g carbohydrates; 7.1 g fiber; 417 mg sodium

  • Butternut Squash Soup

    3 tablespoons olive oil
    2 cups chopped celery
    2 cups chopped leeks (white parts)
    4 garlic cloves, minced
    2 cups chopped parsley
    2 cups chopped carrots
    2 medium potatoes with skin, diced
    1 medium parsnip, diced
    4 cups butternut squash, peeled and diced
    6 small zucchini, sliced
    4 cups free-range chicken broth
    6 cups water
    Sea salt and pepper to taste

    1. Add olive oil to a soup pot over medium.
    2. Add the celery, leeks, and garlic, and sauté for about 5 to 7 minutes or until the leeks become translucent. Add the chopped parsley.
    3. Add carrots, potatoes, parsnip, and squash; cook for 5 to 7 minutes, stirring constantly.
    4. Add in the sliced zucchini and continue to cook for another 5 minutes.
    5. Add broth and water. Bring to a boil.
    6. Reduce heat, and simmer for 45 minutes.

    nutrition info per serving: 124 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 4 g protein; 21 g carbohydrates; 6.2 g fiber; 66 mg sodium