Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.


Prep
1 spaghetti squash
1 tablespoon coconut oil
1 medium shallot
4 cloves garlic
2 medium beets
½ cup cauliflower
2 carrots
½ cup fresh basil

Preheat oven to 350°.
 
Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.
 
Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce
1 tablespoon coconut oil
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1½ cup vegetable broth
½ cup coconut milk
1 teaspoon Himalayan salt
 
Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.
 
Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
 
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.
 
Preparation: 1 hour
Serves: 4

They are a good source of vitamin B and iron. Beets are a source of betalains, which have been shown to provide antioxidant, anti-inflammatory and detoxification support. B-vitamins have been shown to prevent brain atrophy. This soup is a delicious way to introduce beets into your family’s repertoire. Beet’s bright pigment can stain, so be careful!





Prep
6 large beets
2 shallots, finely chopped
½ inch fresh ginger, grated
2 limes, juiced
 
To roast beets, preheat oven to 350°.
 
Wash beets gently to leave skin in place. Trim, leaving an inch or so of the stem and taproot.  Place in a baking dish with about ½ cup water, cover and bake until soft, about 45 minutes. Allow to cool slightly, rub skin off and dice.
 
Peel and finely chop shallots. Grate ginger. Juice limes.

Soup
1 teaspoon cumin, ground
1 teaspoon coconut oil
1 quart (32 oz., or 4 cups) chicken or vegetable stock
1 15-oz. can coconut milk
2 tablespoons cilantro

 
Sauté shallots, cumin and ginger in coconut oil in a large soup pot over medium heat. When shallots are soft, add beets and stock. Bring to a boil, then reduce heat and simmer 5 minutes. Let cool slightly, then use an immersion blender or transfer to a blender to puree. Stir in coconut milk and lime juice.

Serve
Ladle into bowls, garnish with cilantro.
 
Preparation: 10 minutes, plus 45 for roasting
Serves: 4

Prep
½ cup pumpkin seeds
1 bunch kale
1 large golden beet
1 large red beet
½ red onion
2 tablespoons fresh dill
1 clove garlic
½ lemon
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring frequently. Separate kale leaves from stems, slice leaves and stems. Peel and dice beets.  Chop red onion and dill. Mince or finely slice garlic. Juice lemon to make 1 tablespoon juice.

Marinade
Himalayan salt
Freshly ground black pepper
3 tablespoons red wine vinegar

Place kale, beets and onion in a large mixing bowl and season liberally with salt and pepper. Mix and top with the vinegar. Set aside. (This can be done up to a couple hours in advance.)

Salad
6 tablespoons extra virgin olive oil
½ cup crumbled feta

Whisk together the oil, garlic, dill, lemon juice. Toss the oil mixture with the kale, beets and onion. Add feta and pumpkin seeds. Mix and serve.

Serve
Serve salad topped with feta and pumpkin seeds
 
Preparation: 20 minutes
Serves: 4