Winter Squash Recipes with Flavored Olive Oils

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Versatile and vibrantly colored, winter squashes like butternut, acorn, and pumpkin have, for centuries, kept us tided over with veggie nutrition through cold weather scarcities. Harvested in the summer and fall, these stalwart winter squashes simply keep so well that they’re available for most of the year.

Besides being hearty and reliable, winter squashes are also super nutritious – rich with orange and yellow pigments, acorn, butternut and other winter squashes are full of antioxidant carotenoids – plant pigments that help protect our bodies from free radical stress.

Full of heart-healthy fiber, winter squashes are also great sources of B vitamins, vitamin C, vitamin K, and minerals like copper, manganese, and potassium. To make sure you absorb as many of the squash antioxidants as possible, make sure to prepare it with some fat, preferably a healthy monounsaturated fat like olive oil.

Here are two of my new favorite squash recipes using flavored olive oils – I hope you enjoy them as much as I do!

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Butternut Squash Soup Recipe with Crushed Chili Olive Oil

You’ll need:

6 to 8 cups of chicken broth, preferably organic or free range
1 butternut squash, peeled and cut in half
½ to 1 cup chopped onion
1 to 3 cloves of garlic, peeled and minced (alternately, used Organic Garlic Infused Olive Oil)
Olive oil (to sauté) – EVOO or crushed Fresno Chili olive oil
3 to 5 Tsp all-natural Mexican spices (we like a mixture of cumin, coriander and chili pepper)
Salt and pepper, to taste
Optional: ½ to ¾ cup coconut milk
Optional (for garnish): Pea shoots, other microgreens or chopped, fresh parsley

In a large soup pan, sauté the onions in 1-2 Tbsp of olive oil over low heat until they start to soften and are translucent. You can use EVOO or spicy chili flavored olive oil.

While the onions are cooking, peel the squash, cut it in half and scoop all the seeds out. Slice into 1” pieces, and add to the soup pot and stir. Add the chicken broth, and bring to a light boil, then simmer on low for about 20-30 minutes. Turn off the stove, and allow the soup to cool enough to blend it up using an immersion blender or countertop blender. Blend the soup in batches, then add Mexican spices, salt and pepper to taste.

If you like a creamier soup, add a little coconut milk. Serve in individual bowls, then drizzle with an olive oil of your choice. Garnish each bowl with a few grinds of pepper and optional greenery.

Roasted Acorn Squash

Ingredients:

1 acorn squash
Organic EVOO
Red onion – 1 small or ½ large, sliced into rounds
2-3 garlic cloves, peeled and sliced (alternately, use Organic Garlic Infused Olive Oil)
½ to 1 cup slivered almonds
Salt and pepper, to taste
Fresh parsley for garnish

To make: Preheat oven to 375 degrees and brush a baking sheet or pan with olive oil. Wash the acorn squash, then slice in half and scoop out the seeds. Slice each half into smaller slices, then spread over the surface of the pan. Add sliced onion and sprinkle garlic slices in, then grind fresh pepper and salt blend over the veggies. Add another tablespoon or two of EVOO or garlic flavored olive oil, and lightly toss the mixture. Bake for about 40 to 50 min, or until tender. Remove from the oven, then serve with a drizzle of olive oil, and garnish with slivered almonds and parsley.

Mangiare!

From my heart to yours,

Additional Reference:

The World’s Healthiest Foods. Squash, Winter. Last accessed April 1, 2019.