Tag Archives: Butternut squash

Crock Pot Autumn Turkey Chili (Low FODMAP)

Looking for a recipe to throw in the crock pot this week while you’re focused on Thanksgiving prep? Here’s a recipe my lovely intern Michelle Pearson, a graduate student at the Tufts’ Friedman School developed for the fall season.

This recipe combines ground turkey, butternut squash, zucchini, frozen corn, tomatoes, and spices. On the FODMAP elimination diet butternut squash is limited to 1/3 cup per serving. Each serving of this chili contains just under 1/3 cup butternut squash. To turn this into a vegan chili, use Quorn grounds, original flavor.

Autum chili ingredients

First, cook the ground turkey on the stove, chopping it up with a wooden spoon. Then chop up all the vegetables. Add all ingredients to the crock pot and let it cook away while you enjoy the rest of your day.
Autumn chili chopped

Autumn Chili

Ingredients:
2 lbs ground turkey (use 1lb extra lean and 1 lb dark meat) (use Quorn grounds for a vegan chili). If you like more veggies and less meat in your chili, substitute more zucchini and peppers for 1/2-1 lb of meat/Quorn.
2 cups butternut squash, cubed
1 large green bell pepper, diced
1 large red bell pepper, diced
1 cup corn
2 medium zucchini, diced
2 (14½-ounce) cans diced tomatoes
1 cup water
1 Tablespoon canola oil
3 Tablespoons chili powder (100% pure)
1 Tablespoon ground cumin
1 Tablespoon Paprika
1 Tablespoon oregano
2 teaspoon salt
2 Jalapeños, diced (optional for an extra spicy kick)

Instructions:
1. Add the canola oil and paprika to a frying pan set on medium heat. Cook the turkey, breaking up the meat with a wooden spoon. Cook until meat is just about cooked through.
2. Add all ingredients to the crock pot and cook on low for 5-6 hours. Enjoy!

Curried Carrot & Butternut Squash Soup (low FODMAP)

It’s still cold here in Boston. I have to remind myself that it really doesn’t get warm here until June. But 30 degrees does feel nice right now! Hopefully we’ve seen the last of the big snow storms though. I saw this license plate on my way to the airport last week. It certainly made me laugh.

no snow
I was heading to the airport because I went to visit my mom to literally lend her a hand after carpel tunnel surgery. I cooked up a storm in the kitchen and am excited to share some recipes. This Curried Carrot & Butternut Squash soup is sure to warm you up on a winter day. The combination of veggies and spices will contribute vitamins and antioxidants to your meal.

Here are some of the all-star ingredients: carrots, butternut squash, spinach, cinnamon, curry powder, ginger, coconut milk, and cilantro.

curried soup ingredients

Turmeric is known for it’s anti-inflammatory properties due to a component called curcumin. You’d need to get a lot of curcumin to get the potential benefits, but adding turmeric to your diet can’t be a bad idea. Cinnamon also has touted health benefits such as antioxidant properties and having a positive effect on blood sugar. We need more research on the health benefits because the results are mixed. While I don’t recommend taking cinnamon supplements, I do recommend incorporating it naturally into the diet.

spices

Here are all the spices: turmeric, cinnamon, curry (no onion), cumin, and ginger. Ginger is also known for its anti-inflammatory properties.

ginger&spices
To make the soup, start by heating some olive oil over medium heat. Add the spices and the ginger and sauté until fragrant. Sautéing the spices allows some of the flavor to be released. Make sure to hold you nose over the pan and take in a nice big whiff. Then add the squash and carrots and cook another 2-3 minutes. The coconut milk and stock go in next and the entire mixture cooks until the vegetables are tender. 

carrots&squashBlend the soup or leave it chunky if you prefer. Add in the spinach and cilantro and cook until the spinach is wilted.

Curried Carrot & Butternut Sqush Soup2jpg

Curried Carrot & Butternut Squash Soup (low FODMAP)

Ingredients:
1 tsp curry powder (FODMAPers, choose a curry powder that contains no garlic and onion, such as Frontier Organic brand)
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp cinnamon
1 Tbs minced ginger
1/2 tsp salt
1 Tbs + 1 tsp olive oil
1 lb carrots, peeled and cut in 1/2” pieces
1 lb butternut squash, peeled and cut in 1/2” pieces (or use precut squash)
1 cup light coconut milk
2 ½ cups chicken or vegetable stock + extra for thinning the soup (FODMAPers use homemade stock with no onions)
2 cups spinach
1/4 cup cilantro, stems removed and chopped

Instructions:

1. In a medium-large pot heat olive oil over medium heat. Stir in the spices and ginger and sauté until fragrant, about 1 minute.
2. Add carrots and butternut squash and sauté another 2-3 minutes.
3. Add coconut milk and stock. Cover pot and bring to a boil. Lower heat and simmer until the vegetables are tender, about 30 minutes.
4. Blend soup with an immersion blender or regular blender until smooth. Add more stock if the mixture is too thick. Or leave it chunky if you prefer.
5.  Add the soup back to the pot with the spinach and cilantro. Cook until the spinach is wilted, just a few minutes.
6. Top with a cilantro sprig before serving.

Butternut Squash Lasagna with Sage and Nutmeg

Lasagna is typically a FODMAP nightmare. It’s filled with ricotta (full of lactose), wheat noodles, and tomato sauce made with garlic and onions. This revamped lasagna recipe eliminates all of those FODMAP ingredients, but remains delicious and also nutritious. The nutmeg and sage pair well with the butternut squash and the spinach brightens it up at adds vitamins A & C, magnesium, and a little bit of iron. Also, it just so happens to be red and green, perfect for a Christmas celebration.
The first step is to tackle the butternut squash (unless you bought an already peeled one). Cut it in half and peel off the thick skin with a knife. Scoop out the seeds, then cut into slices. Toss the slices with olive oil, sage leaves, and salt and roast at 375 degrees F.
butternut squash
While the squash is cooking, it’s time to prep the rest of the ingredients. Cook your lasagna noodles, saute some fresh spinach, and mix together Farmer Cheese, shredded mozzarella, 1 egg, and fresh nutmeg. Both Farmer Cheese and mozzarella are very low lactose. If you are lactose tolerant, feel free to use regular ricotta cheese.
lasagna.ingredients 
Have you ever cooked with fresh nutmeg? It’s easy to do if you have a small grater called a microplane and is much more fragrant than already ground nutmeg.
nugmeg 
Once you have all of your ingredients: roasted squash, lasagna noodles, sauteed spinach, and cheese mixture, it’s time to assemble the lasagna.
lasagna.unbaked
Here’s the breakdown of the layers:
Sauce
Noodles
Half of the cheese mixture
Butternut squash
Half of the spinach
Sauce
Noodles
Second half of the cheese mixture
Butternut squash
Second half of the spinach
Sauce
Noodles
Sauce
Mozzarella cheese
Cook the lasagna at 350 degrees F about 40 minutes until the cheese is brown and bubbling.
dearnutrition.lasagna
Ingredients:
1 butternut squash
10 sage leaves
2 tsp olive oil
Salt to taste
9 gluten-free lasagna noodles, such as Tinkyada brown rice lasagna noodles (cook a few more just in case)
16 oz Farmer Cheese
1 cup shredded mozzarella + 1/2 cup for topping
1 egg
1/2 tsp nutmeg
1 jar Rao’s Sensitive Formula tomato sauce or 24 oz of homemade sauce
1 9-oz bag fresh spinach (or 1 bag chopped frozen spinach)
Instructions:
1. Preheat the oven to 375 and put a large pot of water on the stove to boil for the noodles
2. Cut the squash, scoop out the seeds, peel it, and cut into slices that are 1/8 inch thick.
3. Toss the squash with sage leaves, olive oil, and salt. Roast at 375 degrees F for 10 minutes, flip and roast for another 10 minutes or until soft.
4. While the squash is roasting, cook the lasagna noodles according to package directions.
5. Gently saute the spinach until just cooked through. Squeeze out as much water as you can. If using frozen spinach, defrost it and then squeeze out the water.
6. In a medium bowl, mix together the Farmer Cheese, mozzarella, egg, and nutmeg. Set aside.
7. Once you have all of your ingredients it’s time to assemble the lasagna. You should have: cooked noodles, roasted squash, cooked spinach, cheese mixture, and sauce
8. On the bottom of a 9×13 baking dish, spread a thin layer of tomato sauce, then place 3 lasagna noodles over the sauce. Spread half of the cheese mixture over the noodles. You may have to use your hands to flatten out the mixture because it will be thick. Next, evenly distribute half of the spinach over the cheese mixture, then half of the butternut squash, and then about 1/3 jar of sauce. Repeat this process so there is two layers of filling. For the top layer, place your last 3 lasagna noodles over the filling, cover with a thin layer of sauce, and sprinkle the reserved 1/2 cup of mozzarella cheese over the top.
9. Turn down the oven to 350 degrees F and bake for about 40 minutes until the cheese is brown and bubbling.