Fall means squash season is here! And we’re serving up simple, savory recipes that will make you fall in love with this versatile veggie. From soups to sautés, squash is the star ingredient that brings flavor, nourishment, and comfort to your plate.
Health Benefits of Squash
Squash is a nutrient-dense food rich in antioxidants and dietary fiber, making it a perfect addition to a balanced, alkaline diet. The beta-carotene in squash supports immune function and eye health, as noted in a June 2013 study in Clinical Interventions in Aging.
Additionally, the high fiber content helps regulate digestion and cholesterol levels, promoting cardiovascular health, per a May 2019 study in Nutrients. Squash also contains potassium, which helps regulate blood pressure, according to a February 2013 review in The BMJ.
Types of Squash
- Butternut Squash: sweet, nutty flavor with a creamy texture; ideal for roasting, soups, and purees
- Acorn Squash: mild, slightly sweet flavor; great for baking or stuffing
- Spaghetti Squash: stringy, pasta-like texture when cooked; perfect for a low-carb noodle substitute
- Chayote Squash: mild, crisp texture with a slightly sweet flavor; excellent for stir-fries, salads, or steaming, and perfect for adding crunch to any dish
- Kabocha Squash: rich, sweet flavor with a dense texture; excellent for soups and stews
- Delicata Squash: tender, sweet flesh with edible skin; easy to roast and perfect for salads or side dishes
- Hubbard Squash: thick, starchy flesh; often used in soups, purees, and baked goods
- Buttercup Squash: sweet and creamy with dense flesh; great for mashing or adding to curries
- Yellow Summer Squash: tender, mild flavor; typically sautéed or grilled, commonly used in summer dishes
- Zucchini: mild and versatile; often used in stir-fries, baked goods, or grilled
How to Cook Squash
Cooking squash is simple and straightforward, making it an easy addition to your meals.
- You can roast squash by cutting it into cubes, drizzling it with avocado oil, and baking it in a preheated oven at 400 degrees Fahrenheit until tender and golden brown.
- For a quicker option, you can sauté thinly sliced squash in a pan with a little oil, salt, and cayenne pepper until soft.
- Steam squash by cutting it into bite-sized pieces, placing them in a steamer basket over boiling water for 5 to 10 minutes until tender but still firm.
- Boiling works well for preparing mashed squash. Cut it into cubes, place it in a pot of boiling water, and cook for 10 to 15 minutes.
Delicious Alkaline Squash Recipes
Get ready to enjoy squash like never before with these delicious alkaline recipes that are super easy to prepare and perfect for adding a comforting touch to your meals.
1. Spicy Sesame Squash
With a touch of spice to stimulate your metabolism, this spicy sesame squash is a flavorful dish that combines the comforting sweetness of roasted squash with a spicy, nutty twist.
As previously mentioned, squash is rich in nutrients that boost immune function and support healthy skin, while its high fiber content aids digestion. Plus, sesame seeds are packed with antioxidants and healthy fats, supporting heart health and reducing inflammation, per an October 2022 review in Nutrients.
2. Butternut Squash and Tomato Soup
Warm up with a bowl of creamy squash and tomato soup—comfort food with a nutrient boost! The combination of squash and tomatoes delivers a powerful dose of antioxidants, including beta-carotene and lycopene, which support heart health and reduce inflammation.
Lycopene, found in tomatoes, can help lower the risk of chronic diseases by neutralizing free radicals, according to a June 2024 review in The Journal of Nutrition and Metabolism. This creamy, dairy-free soup is not only easy to prepare but also helps support immune function, making it perfect for nourishing your body throughout the colder months.
3. Winter Detox Salad
Fresh, crisp, and full of detoxifying goodness—this Winter Detox Salad is your go-to for clean eating. Packed with nutrient-dense ingredients like squash, leafy greens, and pomegranate, this salad offers a perfect blend of fiber and antioxidants to boost immune function and support healthy digestion.
The fiber in squash and greens helps promote gut health, while lettuce provides anti-inflammatory benefits. This light yet satisfying salad is perfect for supporting your body’s natural detox processes.
4. Anti-Inflammatory Veggie Medley
Fight inflammation naturally with this colorful veggie medley. Combining squash, zucchini, and bell peppers, this recipe is rich in antioxidants, vitamins, and minerals that help reduce inflammation throughout the body.
Specifically, zucchini is a great source of lutein and zeaxanthin, carotenoids that have been linked to reducing oxidative stress, according to February 2022 research in Nutrients.
5. Wild Arugula and Zucchini Salad
Elevate your salad game with this wild arugula and zucchini salad, a refreshing mix with a zesty kick. Arugula is known for its natural detoxifying properties, thanks to its high levels of chlorophyll and antioxidants, which help support liver function.
Plus, zucchini adds a hydrating crunch while providing essential vitamins and minerals. Together, these ingredients create a light, flavorful salad that helps balance pH levels and nourish the body in alignment with Dr. Sebi’s principles.
6. Zucchini Stuffed With Amaranth
Satisfy your taste buds with the combination of zucchini and amaranth, which provides a hearty yet light dish that promotes digestive health while keeping you full longer.
In addition to all the benefits of zucchini already mentioned, amaranth is a gluten-free grain rich in protein, fiber, and essential nutrients like magnesium, which supports muscle function, sleep, and overall health.
7. Zucchini Pizza Boats
A fun and easy recipe, zucchini pizza boats are perfect for when you crave something comforting yet healthy, without the processed ingredients of traditional pizza. Zucchini serves as a nutrient-dense base that’s low in calories and high in immunity-boosting nutrients. And the tomato sauce and fresh herbs on top provide lycopene and other antioxidants that support heart health.
8. Grilled Zucchini Hummus Wrap
Wrap up some wholesome goodness with this grilled zucchini hummus wrap. Grilled zucchini adds a smoky flavor while being rich in water content, helping to keep you hydrated.
Paired with creamy hummus, which is rich in plant-based protein and fiber, this wrap supports digestive health and helps maintain energy levels. Chickpeas, the main ingredient in hummus, are known for their ability to balance blood sugar levels, making this wrap both satisfying and nutritious.
9. Crunchy Zucchini Chips
Snack smart with these crunchy zucchini chips—healthy, crispy, and oh-so-addictive. Zucchini chips are a light, low-calorie alternative to traditional fried snacks.
Baked to perfection, these chips satisfy your cravings for crunch without the unhealthy fats or processed additives. Plus, they’re rich in antioxidants, supporting healthy vision and immunity while being easy on your digestive system.
10. Hearty Mushroom and Zucchini Soup
Cozy up with a bowl of mushroom and zucchini soup, the perfect blend of flavor and nutrition. Mushrooms help support energy production, while zucchini provides essential antioxidants.
Together, they create a rich, nourishing soup that supports immune function and heart health. Mushrooms also contain beta-glucans, which was shown in a January 2022 study in Nutrients to enhance the immune response.
11. Basil Pesto "Zoodles"
Get your pasta fix the healthy way with these basil pesto zoodles. Zucchini noodles, or “zoodles,” provide a low-carb alternative to traditional pasta while delivering essential nutrients like potassium.
The pesto adds a burst of flavor along with healthy fats from olive oil, which support heart health, and anti-inflammatory compounds from basil.
12. One-Pot Zucchini Mushroom Pasta
Whip up a quick, nourishing meal with this one-pot dish, perfect for busy days. The convenience of cooking everything in one pot not only saves time but also ensures that all nutrients are retained. Zucchini supports hydration, while mushrooms contribute antioxidants that help fight oxidative stress, making this dish a healthy, fuss-free option.
