Food

Roasting brings out the natural sweetness of squash in this vegetarian main course. Switch up the beans and herbs to transform this dish into something new. For instance, black beans with cilantro add Mexican flair, while white beans and basil make for an Italian-inspired roasted dinner.

Roasting technique

Chimichurri is so much more than a condiment; it’s a bold, punchy sauce that can elevate your dish to “favourite” status. It possesses strong flavours combined with clean oregano and parsley, pungent garlic, and tangy vinegar. Creamy butternut squash is simply a vessel for this divine condiment.

This combination of fish and walnuts is inspired by pasta dishes from Italy’s Amalfi Coast. Don’t be scared off by the anchovies. The preserved fish disappears into a rich, silken sauce infused with garlic and a hint of spice. Keeping the walnuts in large pieces adds a rich, nutty flavour and turns an economical dish into something a bit more luxurious. 

Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream.

A vegetarian take on the always kid-approved chicken nugget, these kebabs are sure to be a hit with the entire family. Kids will love the slightly sweet taste of butternut squash while also reaping the benefits of its vitamin A, potassium, and fibre content. Try serving these kebabs over pasta or spiralized vegetable noodles to round out the meal.

Tips

• You can make these kebabs with chunks of wild salmon or organic chicken instead of squash. Just note there is no pre-roasting required. Simply thread everything onto skewers and roast until protein is cooked through.
• Instead of discarding butternut squash seeds, try roasting them. Toss washed seeds with 1 tsp (5 mL) grapeseed oil and roast in 400 F (200 C) oven, stirring occasionally, until brown and crisp. Toasted seeds make a great snack or topping for salads or soups.

Warming and satisfying, this delicious soup combines the nutty flavour of squash with the tangy sweetness of apples and maple syrup for a comforting combination of sweet and savoury.

Tip

From dark leafy greens to brightly coloured squash drizzled with a creamy avocado dressing, this dish is the quintessential heart-healthy meal.

Tip

Here’s a delicious vegan dish that’s perfect for heart health and a Valentine’s dinner. Red kuri squash hails from Japan and has brilliant orange flesh. And the skin is edible too! It’s not such a struggle to cut, and the flavour almost has a buttery nutty overtone. We paired it with a filling made of powerful nutrients that will keep your cardio ticking well.

Is pizza night getting old? Ready for a new take on a family favourite? Try this delicious upgrade on typical pizza. This version, using roasted grapes and butternut squash, is bursting with flavour and satisfying pizza appeal and packed with nutritious ingredients that are less heavy than typical pizza. Invite the entire family to make personal versions for a fun family-style pizza night in.

Nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s comfort in mere minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin puree and rolled oats provide fiber to keep you feeling satisfied.

Squash those doubts

This is a tangle you’ll be glad you’re in. A spiral slicer is handy, but not required, as a vegetable peeler can easily make the long strands you’re after. The slaw and dressing can be prepared and kept separately, covered in the refrigerator, up to two days in advance.

Wrap up your morning with this savoury and satisfying Spinach Omelette with Spiced Squash, filled with vitamins A, C, K, and folate. This dish offers a range of health benefits due to its contents’ unique nutritional properties and bioactive compounds. It’s also a great way to incorporate vegetables into your breakfast routine!

Yes, when in peak season and peak flavour, you can enjoy butternut squash raw. Ribbons of its sweet buttery flesh bejewelled with pomegranate and pumpkin seeds make for a vibrant salad that is much easier to put together than its good looks would suggest. And an orange marinade is the secret flavour booster in this recipe. The longer the squash marinates, the more tender it will become, making this a good make-ahead salad option.

Apples and squash go hand in hand as BFFs (best flavor friends) … and of course curry makes everything just a little bit better. This is a wonderfully complex soup you’re bound to make time and time again.

Featuring a zinc-rich pumpkin seed pesto and vitamin A- packed butternut squash, this glamorous side dish has the nutritional resumé needed to boost your body’s natural defences against those foreign invaders that are giving your head, eyes, nose, and throat a hard time. Adding a handful of vibrant pomegranate seeds gives a burst of sweet-tart flavour, and Asiago cheese has a nutty personality that pairs perfectly with buttery squash.

Tips

• Feel free to swap out Asiago for feta or goats’ cheese. Use extra pesto to elevate sandwiches, pasta dishes, and even salad dressings.
• The extra step of blanching greens like kale and herbs before blending results in an emerald-green pesto that keeps its vibrant colour for longer. After a short time in boiling water, it’s important to shock your greens in an ice bath to halt the cooking process.

Tuscan kale is also known as cavolo nero (black kale) or dinosaur kale. Its slightly bitter flavour is a good foil for the sweet roasted squash. To bump up the protein content, sprinkle with chopped almonds or walnuts, or top with a poached egg.

Half the family says chicken and the other half says, “No!” Here’s a delicious alternative that will please both vegans and the fussiest of carnivores: squash—crusted and baked to perfection—served with a vegan kale and romaine Caesar salad. Once they’ve tried it, it’ll be a go-to favourite for everyone on both sides of the food divide.

Tip

This is a veggie-powered, peanut-free version of the popular stir-fried Thai noodle dish. Experiment by preparing it with buckwheat noodles, black bean noodles, mung bean noodles, rice noodles or veggie noodles and a variety of veggies—but really, it’s all about the sauce here.

Psst …

Get saucy

Play with it

This simple and healthy soup, made creamy without any dairy, is a family favourite.

Bonus tip

This simple dinner ticks all the boxes: delicious, wholesome, and satisfying. Plus, it’s vegetarian. Sweet squash combines with crunchy-earthy barley, kale, and peas to make a delicious meal for a weekday evening. Serve with brown basmati rice on the side, if desired.

Impress your meat-free guests with this snazzy vegan stack. Whether served as a side dish or main course, you’ll fall in love at first bite. Tip: Switch up the vegetables in this terrine with the seasons. Try a variation with slices of roasted beets and squash.

This refreshing take on salsa has just the right ingredients to make it delicious served with any dish. We’ve developed it for crusted chicken, but it’s equally delicious tumbled over cedar-planked salmon, pan-fried paneer, or on thick grilled slices of butternut squash.

Buttery roasted squash, sweet figs, salty olives, and a creamy dressing team up for a salad that explodes with exciting flavour and texture. All components can be made and chilled separately in the refrigerator for up to 3 days. For added protein, include some roasted chicken.

A vegan take on “meat” and potatoes, this meal transforms the familiar into something fresh and spring-like. As it’s not quite barbecue season, the tempeh is cooked in the oven, developing a lovely, sticky crust.

Go for gold … or don’t