In the Mindful Chef Kitchen, we love butternut squash for it’s bright orange colour, delicious sweet flavour and health-boosting nutrients. The humble squash is packed with anti-inflammatory properties, beta-carotene to maintain a healthy immune system, plus a good dose of potassium and magnesium for maintaining energy. Butternut squash is such a versatile veg and we wanted to share with you our 3 favourite healthy ways to cook it!
Squash noodles: We like to replace starchy noodles with vegetable versions, and one of our favourites has to be squash noodles. They are really easy to make and are excellent in a stir fry, to brighten up a winter salad, or as an accompaniment to a curry (see our Beef Massaman curry and squash noodle dish below). To make squash noodles, simply peel and slice the squash into thin strips with a peeler, or to make thin noodles use a julienne peeler or spiralizer. Toss with a little oil and bake in the oven at 180C for 15 mins until softened.
Squash mash: Squash can also be mashed to give a lovely light version of a potato mash. For a quick and super healthy mash, peel and cut the squash into 1cm pieces and boil for 10 mins. Then drain the squash and mash it with a fork or potato masher and season. In our sundried tomato chicken and baked egg recipe below, we mix the squash mash with cavelo nero for a super nutrient-packed mash.
Roasted squash: Roasting squash in the oven turns the squash a lovely golden colour and brings out its sweet flavour. We love the combination of roasted squash paired with spiced coconut quinoa and roasted beetroot (below). To roast squash, we peel and cut the squash into small cubes and place on a baking tray drizzled with a little oil and a sprinkle of sea salt. Place in the oven at 200C for 20 mins, turning halfway through until golden. Enjoy!!
For more imaginative recipes and delicious dinners take a look at next weeks recipes here.