Squash the winter blues with these 3 warming recipes
Butternut squash is in abundance at this time of year, so we asked James Hudson, Vitality Performance Champion and qualified nutritionist, to create some tantalising recipes for the season ahead
January can be a bleak time of year, but that’s not the case for the foods that are in season.
There is plenty of produce to swoon over as we make our way through the winter months; one in particular being butternut squash.
Whether it’s for roasting, steaming or blending, this winter squash is full of essential vitamins and minerals, and the ideal partner to increase fibre in your diet.
So, to celebrate this versatile vegetable, we asked James Hudson, Vitality’s Performance Champion and qualified nutritionist, to develop a selection of recipes for you to try at home.You’re welcome.
Recipe 1: Chicken, chorizo and butternut squash stew
Watch James make the recipe below:
- 2 x tin chopped tomatoes
- 600g chicken breast
- 500g butternut squash
- 400g cannellini beans in water
- 2 medium red peppers
- 1 medium red onion
- 5 inches chorizo
- ½ cup, chopped fresh parsley
- 1 tbsp extra virgin olive oil
- 2 cloves garlic
- 2 teaspoons smoked paprika
- In a large saucepan or casserole dish, heat the olive oil (1 tbsp) over a medium heat and add the finely diced red onion. Cook for 3-4 minutes until softened.
- Add the chorizo sausage to the pan and keep stirring for 5-6 mins until the oil has started to render out of the chorizo.
- Add the chicken breast cut into chunks, chopped garlic cloves and cubed red peppers and cook for a further 3-4 minutes stirring regularly until the chicken is starting to brown.
- Then to the pan add the chopped tomatoes, drained can of beans, cubed squash, smoked paprika, and a little water if needed to loosen the sauce.
- Combine well and then put the lid on top and simmer for 25-30 mins until the squash is cooked through.
- Serve with crusty bread or a cooked grain (such as rice, quinoa or lentils) of your choice.
Recipe 2: Butternut squash and cauliflower dhal
- 1 tbsp coconut or olive oil
- 1 tsp black mustard seeds
- 1 large white onion
- 2 tsp ground coriander
- 2 tsp ground cumin
- 1 tsp turmeric
- 300g red split lentils
- 500g cubed butternut squash
- 350g cauliflower florets
- 500ml coconut milk (drinking rather than tinned)
- 250ml water
- Heat the oil in a casserole dish on a medium heat and add the onion and mustard seeds. Cook for 3-5 mins until starts to soften.
- Add the spices and cook for a further minute.
- Add the red lentils, squash, and cauliflower. Combine well and then pour in the milk and water.
- Cover and simmer for 20-25 minutes until the squash, lentils and veg are tender.
- Stir through the chopped coriander.
Recipe 3: Thai red curry and butternut squash soup
- 1½ kg vegetable stock
- 1 kg butternut squash
- 1 large brown onion
- 45g red Thai curry paste
- 1 whole lime, juiced
- 2 inch piece fresh ginger
- 1 cup fresh coriander leaves
- 2 cloves garlic
- 1 teaspoon coconut oil
- Over a low-medium heat gently cook the finely diced onion in the coconut oil for 8-10 mins until softened. Add the red Thai curry paste (3 tbsp) and stir continuously for 2-3 mins.
- Then add the ginger (2 thumbs grated) and 2 garlic cloves (also grated) and cook for a further 2 mins.
- Add the butternut squash (2 x 500g bag of cubes or 1 large squash peeled, deseeded and cubed), and vegetable stock to the pan and simmer for 30 mins or until the squash is cooked through.
- Either use a hand blender or empty the contents of the pan into a powerful blender and blend until smooth. You may need a little more water or stock to adjust the consistency to your liking.
- Finally season with the lime juice and serve in bowls with a handful of the fresh chopped coriander on top.
This makes 4 bowls of soup and can be served with bread to increase the energy from carbohydrate. There can also be chopped or shredded chicken added to the top or stirred through to increase the protein content and make it a whole meal option.
Vitality is making it easier to make good food choices with Waitrose & Partners.
Cashback is available on Waitrose Good Health products online and in-store, excluding drinks, and is based on the Vitality activity points earned in the previous month. Online purchases have a minimum spend of £40 and a delivery charge will apply. A monthly spend cap applies of £100 for individual plans, or £200 for plans with two or more adult members. To use the benefit, you will need to register for a myWaitrose card and link it to your Vitality membership.
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