Eating Seasonally (Part 2)

So I decided for this blog to pick out another delicious food that is very suited to being enjoyed at this time of year – butternut squash.

 

 

 

 

 

 

 

 

Butternut squash is a winter squash, and is actually a fruit, as it contains seeds. It has a lovely nutty flavour and is packed full of antioxidants and phtyonutrients. It is low in fat and high in fibre, making it great for the digestion and also for the heart. It is also high in potassium, which helps support healthy bone growth.

It’s vibrant yellow colour is indiciative of the high levels of carotenoids, which support heart function and it also contains beta-carotene, which has been shown to help prevent breast-cancer and prevent macular degeneration. It’s levels of vitamin A also help to support healthy skin and mucus membranes and it is also very high in Vitamin C, helping to boost the immune system in those cold winter months.

Creamy butternut squash and sage mash

This mash is an easy recipe to make and is full of flavour. It can be enjoyed as it is, or can ben served in place of regular cooked mash as an accompaniment to any meal.

Ingredients

1 medium butternut squash, peeled
½ cup cashews, soaked for 2 hours and drained
4 tsp fresh sage or 2 tsp dried sage
2 tsbp olive oil
3 tbsp lemon juice
1 tbsp apple cider vinegar
1 tbsp raw honey
1 tsbsp nutritional yeast (optional)
2 tsp Pink Himalalayan salt
Pinch black pepper

• Using a vegetable chopper or food processor, dice butternut squash into very small pieces. Add 1 tsp salt and 1 tbsp lemon juice and cover in water. Soak for at least 2 hours.
• Rinse and drain butternut squash and place in blender with remaining ingredients. Blend until very smooth. Garnish with black pepper.
• The mash can ben served cold or warm. To warm, if you have a Vitamix, you can continue to blend on high, until mash reaches desired temperature. Alternatively, place mash in a pan and warm on a very low heat.

You can keep in touch with me on Twitter and Facebook where I share lots of great tips and recipes (and lovely photos of all the raw food goodies I’ve been making at Down To Earth Café.)

Sign up for my newsletter and be the first to hear about my upcoming Raw Food Workshops and the latest Raw Foods Company news.

Advertisements