Healthy Living in the North

Foodie Friday: The humble but nutritious squash

This time of year I find myself turning to comfort foods. Perhaps it’s the cold weather or maybe it’s the darker days, but I find myself turning more to casseroles and stews, rather than salads and sandwiches.

Stuffed squash on a plate

For Rebecca, stuffed acorn squash is a go-to comfort recipe for the winter. What healthy recipes do you turn to during our winter months?

Today, I want to share one of my comfort recipes that my daughter and I love! My daughter loves being able to eat this dish right out of the squash shell. Try it with your kids and I’m sure they’ll love it, too!

Winter squash come in a number of varieties and are widely available in the grocery store this time of year. They’re a great, versatile vegetable that is quite shelf-stable, lasting months if kept in a cool spot. Squash are a nutrition powerhouse, too. Most are very high in vitamin A, fibre, potassium and magnesium. Most commonly, squash are used in soups, stuffed, mashed as a side dish, or used in pie (mmm, pumpkin!).

Beef-Stuffed Acorn Squash

Recipe adapted from Taste of Home.

Yields 4 servings.

Ingredients

  • 2 small acorn squash
  • ½ cup water
  • ½ lb (500 g) ground beef
  • 2 tbsp chopped onion
  • 2 tbsp celery*
  • 2 tbsp flour
  • ½ tsp salt
  • ½ tsp ground sage
  • ¾ cup milk
  • ½ cup cooked rice
  • ¼ cup cheddar cheese

Instructions

  1. Cut squash in half and remove seeds and membranes. Place squash cut side down in a 9 x 13 inch baking dish. Add water and cover with aluminum foil. Bake at 375 F for 50-60 minutes or until a knife inserts into the flesh easily.
  2. Meanwhile, cook beef, onion and celery over medium heat in a saucepan until the beef is no longer pink. Stir in flour, salt and sage until well blended. Add milk and bring to a boil. Cook and stir for 2 minutes or until thickened and bubbly. Stir in rice.
  3. Transfer squash to a baking sheet and place flesh side up. Fill cavity with meat mixture. Bake at 350 F for 30 minutes. Remove from oven; sprinkle with cheese and bake for 3-5 minutes longer or until cheese is melted.

*I didn’t have celery, so I used red pepper instead.

Rebecca Larson

About Rebecca Larson

Rebecca works in Vanderhoof and the surrounding communities as a dietitian. She was born in the north and returned after her schooling. Rebecca loves tobogganing with her daughter in the winter, gardening and camping in the summer and working on her parents cattle ranch in her spare time.

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