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

Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
 
2 ripe bananas
½ can (7 oz.) coconut milk or milk of choice
1 cup plain kefir (easily digestible) or plain yogurt
2 tablespoons almond butter
1 tablespoon ground flaxseed or chia seeds
1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
2 cups ice
 
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.
 
Preparation: 10 minutes
Serves: 2

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

Shopping tip
When purchasing fresh salmon, ask your fishmonger to debone and remove skin for you.

Prep salmon
1 pound wild salmon
1 teaspoon Himalayan salt

If not already done, prep salmon by deboning and removing skin. Season with 1 teaspoon salt, and cut into 1 inch cubes. Refrigerate for 30 minutes while preparing the soup.

Prep soup
3 shallots, chopped
1 tablespoon butter
4 cups chicken stock
2 cans coconut milk
1 inch ginger, grated
2 stalks fresh lemon grass
½ teaspoon red curry paste
½ teaspoon fish sauce
1 teaspoon Himalayan salt
4 ounces rice noodles
1 bunch baby bok choy, chopped

In a dutch oven or soup pot, sauté shallots in 1 tablespoon butter until translucent. Add stock, coconut milk, ginger, lemon grass, curry paste, fish sauce and salt. Bring to a boil over medium heat, cook for 20 minutes. Decrease heat to low and simmer for another 5 minutes.

Increase heat to medium, add salmon and simmer for 5 minutes. Add rice noodles and baby bok choy and continue simmering until rice noodles are cooked, approximately 5 minutes.

Serve
1 lime, cut into wedges
2 tablespoons cilantro, chopped
 
Ladle into bowls, garnish with cilantro and lime wedges.
 
Preparation: 60 minutes
Serves: 4

This gentle curry is a sweet combination of sweet and mild heat. In addition to balancing the squash’s natural sweetness, the curry paste provides antioxidants and cancer-fighting benefits. If you prefer a more robust curry taste, feel free substitute with a stronger curry paste. Winter squash, such as butternut, provides many vitamins and minerals such as B vitamins, potassium and magnesium, as well as Omega 3 and fiber. 

Prep
1 cup shallot, finely chopped
2 cloves garlic, thinly sliced
2 pound butternut squash
1 can chickpeas
½ cup cilantro
2 cups quinoa
 
Peel and slice shallot and garlic. Peel and remove seeds from one large butternut squash, chop into bite-sized chunks. Rinse and drain one can chickpeas. Chop cilantro.
 
Cook quinoa according to package instructions.

Curry
1 tablespoon coconut oil
1 can coconut milk
3 tablespoons mild curry paste, or more to taste
1 teaspoon salt
 
In a large pot over medium heat, melt coconut oil. Add shallot and garlic and cook, stirring frequently, until shallot is soft, about 3 minutes. Add coconut milk, curry paste and salt, bring to a boil. Add squash, return to boil.
 
Reduce heat and simmer, uncovered, 15 minutes or until squash is tender. Stir in chickpeas and cilantro, continue to cook until warmed through.

Serve
1 lime

Slice lime into wedges; serve curry with a squeeze of lime over a bed of quinoa.
 
Preparation: 30 minutes
Serves: 4