By Hayley Stobbs R.Ac, CNC
If you know me you know that autumn is my favourite season, and winter squash my favourite vegetable. Roasting a variety of my favourites (kabocha, delicata, and butternut) with dried crushed sage leaves and sea salt is my go-to this season.
Winter squash includes butternut, kabocha, delicata varieties, acorn, spaghetti, hubbard, and more! They vary in taste and colour, from mildly sweet and less dense (spaghetti squash), to sweet and most dense (acorn and delicata).
Benefits of Winter Squash:
Squash is an excellent source of vitamin A and C, and it contains a spectrum of complementary whole foods vitamins and minerals such as iron, calcium, B vitamins, E, magnesium, phosphorus, potassium, along with essential fatty acids.
Spaghetti squash is particularly low in FODMAPS (per 1 cup serving). The remaining varieties contain moderate amount of FODMAPS — sensitivity depends on individual sensitivity of the short chain carbohydrates oligosaccharide and polyols, and serving size.
Kabocha squash is also known as ‘jap pumpkin’ and is commonly incorporated into a healing SIBO dietary protocol.
Winter squash is moderate in salicylates, excellent for those who are on low thiol diets, and is a soothing ingredient to add to low-histamine protocols.
Traditionally, squash is a healing food for all body systems since it is easy to digest, hypoallergenic, and nutrient-dense.
Energetically winter squash is warming and sweet. It enters the lung, large intestine, spleen, and stomach meridians. Beneficially it tonifies qi and it regulates blood circulation, cold, damp, and phlegm.
Sage Scented Squash
Prep time: 15 minutes
Cook time: 35 - 45 minutes
Yields: 2 servings
2 cups kabocha squash, sliced into half moons
2 cups delicata squash, sliced into rings
1 cup butternut squash, sliced into rectangular pieces
4 - 5 teaspoons extra virgin olive oil
2 - 3 teaspoons dried crushed sage leaves *I use Gathering Herbs
Sea salt to sprinkle
Cracked black pepper, optional
1. Preheat your oven to 375F.
2. Vertically slice an end off of your kabocha squash. Scoop the seeds and slice into 1/3 inch pieces.
3. Slice the ends off of the delicata squash. Use a sharp paring knife to shave around the circular inner seed portion, then use a small spoon to scoop out the seeds. Slice into 1/3 inch rounds.
4. Chop the neck off of a small butternut squash. Peel, slice vertically, and then into long strips. Next cut horizontally into rectangular shapes.
5. Arrange the kabocha onto one pan and the remaining squash onto a second pan. Drizzle with approximately 2 teaspoons of olive oil per pan. Use your hands to massage the oil onto the squash.
6. Sprinkle with a generous amount of dried sage. Finish with sea salt and optional cracked black pepper.
7. Roast for approximately 35 - 45 minutes or until the bottom of the pieces are golden brown. Rotate pans on the upper and bottom racks half way through.
8. Serve with pesto or avocado and enjoy at breakfast or dinner. Today I made a pesto with fresh parsley, some home-made cranberry sauce, sprouted pumpkin seeds, and sea salt.
If you’re interested in nutrition and acupuncture I’d be happy to guide you along. Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
Wishing you love & vitality,
Hayley Stobbs R.Ac, CNC