Power Up: Butternut Squash

Butternut squash is a winter squash containing significant amounts of beta-carotene and carotenoids–the darker the shade of orange, the more beta-carotene.

Power Up: Butternut Squash

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Coconut Curried Butternut Soup with Scones

– Ingredients-


1 whole butternut squash, seeded and quartered
1 tbsp coconut oil
1 large onion, chopped
1 tbsp Tandoori paste
3 cups low sodium chicken stock
2 cups coconut milk pinch salt and pepper

2 cups whole-wheat flour
1 cup all-purpose flour
1 pinch sea salt
1 tbsp sugar
3 tbsp baking powder
1 tsp cinnamon
1/2 cup cold butter
1 cup apples, diced
1 1/2 cups milk, 1% or skim
1/8 cup milk

– Directions –


  1. Preheat oven to 450°F. Place butternut squash cut-side down in a large baking dish, and pour in about 1″ of water to cover bottom of the dish. Bake in the oven until soft, 35–40 minutes. Scoop the squash out of the shell. This can be done the night before and kept in the fridge until needed.
  2. Heat the oil in a heavy-bottomed pan and cook the onion until it is soft and translucent. Add the soft cooked squash to the onions. Add the Tandoori paste and mix well. Add the chicken stock. Bring to a boil, then reduce heat to medium, and add the coconut milk.
  3. Using an immersion blender (if you have one) blend the mixture to a smooth puree. If you use a regular blender, be careful not to fill the blender bowl more than one-third full, take the centre of the top out, and cover loosely with a tea towel. Attempting to puree hot foods in the blender with the top on can create enough pressure to blow the top off.
  4. Once blended to the consistency you like, warm again to serving temperature. Season with salt and pepper to taste.

Windfall Whole-Wheat Scones

  1. Preheat oven to 400°F. Lightly grease a baking sheet or line it with parchment paper.
  2. Sift together whole wheat and all-purpose flour, baking powder, salt, sugar, and cinnamon into a large bowl. Using two knives, cut cubed butter into dry ingredients until it resembles course oatmeal. Stir in apples. Mix in the milk until just blended and form dough into a ball. If the dough is sticky, add a bit of the all-purpose flour.
  3. Turn the dough out onto a floured surface. Roll out the dough, about 1/2 inch thick. Use a knife to cut the dough into wedges or squares. If the knife sticks to the dough, dip the knife into some flour and continue to cut out the scones.
  4. Place scones on the baking sheet and brush with remaining milk.
  5. Bake in pre-heated oven until risen and golden brown, 10–13 minutes. Let cool on a wire rack.
– Nutritional Analysis –


This curried coconut butternut squash soup

Nutritional content per serving: 349 calories; 22g fat; 5g protein; 40g carbohydrate; 7g dietary Fibre; 0mg cholesterol; 1112mg sodium.


Nutritional content per serving: 8g protein; 41g carbohydrate; 5g dietary fibre; 38mg cholesterol; 706mg sodium.

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