3 Healthy Recipes
Serves 8 | Cook Time: 45 minutes
This rich and delicious vegan soup is a perfect welcome to fall. Light and flavorful coconut milk replaces the traditional bisque ingredient of heavy cream. Make a double batch and freeze some for later or gift it to a neighbor or co-worker. Bonus! This dish pairs nicely with an arugula salad made with dried cranberries, toasted walnuts, shaved parmesan, and a balsamic vinaigrette.
– 1 large butternut squash, about 3 lbs.
– 1 medium yellow onion
– 3 cups vegetable broth
– 1 tsp. salt
– 1/2 tsp. white ground pepper
– 1 tsp. Alchemy’s Voodoo Powder or other blackening seasonings blend
– 1 can lite coconut milk
– Peel and cut squash into chunks.
– Peel and dice onion into large pieces.
– In a soup pot, heat broth, spices, squash, and onion over medium high heat. Bring to a boil, then turn down heat to simmer for 15 minutes.
– Simmer until squash is tender and almost falling apart.
– Use an immersion blender to purée soup until completely smooth. Add coconut milk. Heat through.
– Adjust seasonings. Serve.
Did You Know?
Squash is technically a fruit, because it has seeds. But it is treated as a vegetable in culinary uses due to its savory profile.
Serves 4 | Cook Time: 1 hour
This healthy side is easy and fast. And with the addition of apricots, it puts a refreshing twist on a traditional dish.
– 2 small acorn squash
– 4 tbsp. unsalted butter
– 1/4 cup brown sugar
– 1/4 tsp. freshly grated nutmeg
– Preheat oven to 425°F.
– Halve squash lengthwise and discard seeds and strings.
– Arrange halves, cut sides down, in a shallow baking dish and cover with foil; bake 30 minutes.
– Turn squash cut side up; top each half with 1 tbsp. butter and 1 tbsp. brown sugar, then sprinkle with nutmeg.
– Bake 30 more minutes, or until squash is tender. Scoop flesh from skin and serve.
Calories 220 | Fat 12g | Cholesterol 30mg | Sodium 10mg | Carbohydrates 30g | Fiber 5g Sugars 13g | Protein 1g | Vitamin A 15% | Vitamin C 20% Calcium 6% | Iron 6% | Carbohydrates 47g | Fiber 5g | Sugar 24g | Protein 4g
Fall squash can actually be stored for months if properly cured. Keep cured squash in a cool, dark place in your home, such as a pantry shelf or kitchen drawer, throughout the winter months. Check them for soft spots periodically. If any appear, it’s best to use that fruit right away.
Serves 4 | Cook Time: 1 hour 45 minutes
– 2 cups butternut squash, cubed
– 1 tbsp. olive oil
– Salt and pepper to taste
– 1 cup macaroni
– 2 tbsp. half-and-half (can
– substitute fat-free half-and-half for a liter option)
– 2 tbsp. butter
– 1/2 medium yellow onion, grated
– 1 & 1/2 tbsp. flour
– 3 cups milk
– 1/8 tsp. nutmeg
– 1 & 1/2 tsp. thyme, divided
– 1/4 tsp. red pepper flakes
– 2 tbsp. fresh lemon juice
– 1/2 cup Parmesan cheese
– 1/2 cup sharp cheddar cheese
– 2 tbsp. goat cheese
– 4 tsp. mozzarella cheese
– 1 tbsp. melted butter
– 1/2 cup Panko bread crumbs
– Preheat oven to 350°F.
– Toss cubed butternut squash in 1 tbsp. of olive oil. Sprinkle with salt and pepper and place on a cookie sheet. Roast for 40 minutes, flipping half way through.
– In the meantime, cook 1 cup of macaroni according to package directions. Drain and set aside; allow to cool.
– Spray 4 ramekins with cooking spray, set aside.
– When squash is finished cooking, pulse it in a food processor with half-and-half until smooth.
– Preheat oven to 375°F.
– Over medium heat, melt butter in a large pan and sauté grated onion. Stir in flour until mixture is smooth.
– Slowly whisk in 3 cups of milk and stir until liquid thickens.
– Add in puréed squash mixture and stir to combine. Sprinkle with nutmeg, thyme (reserving half), red pepper flakes, and lemon juice.
– Slowly mix in Parmesan cheese and sharp cheddar cheese. Once combined, whisk in goat cheese and stir until smooth. Add salt and pepper to taste.
– Mix in macaroni until it is all equally coated. Fill prepared ramekins with macaroni mixture, sprinkle with mozzarella cheese.
– In a separate dish, combine melted butter with Panko bread crumbs and reserved thyme.
– Top macaroni with bread crumb mixture.
– Cover ramekins with foil and bake in the oven for 10 minutes. Remove foil and broil until tops have browned (about 2 minutes).
– Serve immediately.
Calories 175 | Total Fat 9g | Cholesterol 24mg | Sodium 274mg | Potassium 112mg | Carbohydrates 14g | Sugars 3g | Protein 10g
How to Choose
For cool weather squash such as acorn, butternut, and kabocha (similar to a pumpkin), you should select a fruit that feels heavy for its size, and whose skin is firm and unbruised.