November 2, 2011

Squash and Pumpkin Recipes as seen on CityLine November 2, 2011


From: Healthy Starts Here! By Mairlyn Smith PHEc


Roasted Butternut with Turmeric and Cracked Black Pepper  Fall/Winter

This is my go-to squash dish. The combination of the turmeric and the cracked black pepper make it spicy with a fabulous golden orange colour. Good for your brain, your immune system, your heart, and your taste buds.


Top part of a butternut squash

2 tsp (10 mL) canola oil

1 tsp (5 mL) turmeric

½ tsp (2 mL) cracked black pepper


  1. Preheat oven to 350°F (180°C). Line an 8-inch square (2-L) metal pan with wet parchment paper.
  2. Using a really sharp knife, as opposed to a sort of sharp knife or worse a dull knife, cut off the thick peel or use a really good peeler.
  3. Cut squash in half lengthwise. Place flat side onto cutting board and cut down lengthwise into 1-inch (2.5 cm) slices. Cut each slice into 1-inch (2.5 cm) cubes or just try your best.
  4. Place in a large bowl and toss with oil. Add turmeric and cracked pepper and toss until well coated.
  5. Place into prepared pan, scraping any extra oil onto the squash, and roast in the oven for 45 – 60 minutes or until soft and golden in colour. Serve.


Makes about 2 cups (500 mL)

One serving = ½ cup (125 mL) or more

One serving contains: 57 Calories, 2.4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 3 mg Sodium, 9.2 g Carbs, 1 g Fiber, 1.6 g Sugar, 1 g Protein

Diabetes Food Choice Values Per Serving: ½ Carbohydrate, ½ Fat

And this is my go-to squash recipe for what to do with the end with the seeds.


Roasted Butternut Squash with Cranberries   Fall/Winter Kid Friendly

The combination of the dried cranberries with the fresh ones gives this a great sweet/tart flavour.

The bottom end of a butternut squash – the part with the seeds

1 tbsp (15 mL) fresh or frozen cranberries

1 tbsp (15 mL) dried cranberries

1 tsp (5 mL) unsalted non hydrogenated margarine

¼ tsp (1 mL) cinnamon


  1. Preheat oven to 350°F (180°C). Line an 8-inch square (2-L) metal pan with wet parchment paper.
  2. Cut the bottom of the squash in half. Scoop out the seeds. Cut each half in half, okay I could have said cut it into quarters but then the seeds would have been a mess, there is a reason for my madness. Pierce each quarter using a fork or a knife without going right through to the other side. We don’t want any leakage.
  3. Place quarters into pan. Divide the fresh or frozen cranberries and the dried cranberries equally between the four quarters.
  4. Put ¼ tsp (1 mL) of margarine on top of each quarter. Yes, I know what you are thinking, yes it is tiny. Use your fingers to give a little dusting of cinnamon on the top of each squash quarter or if your cinnamon bottle has holes in the top just gently sprinkle ¼ tsp (1 mL). It’s not a lot.
  5. Place in oven and roast for 40-50 minutes or until squash is soft. Serve.


Serves – 4 – one quarter per serving

One serving contains: 51 Calories, 1.1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 16 mg Sodium, 11.1 g Carbs, 1 g Fiber, 3.3 g Sugar, 1 g Protein

Diabetes Food Choice Values Per Serving: ½ Carbohydrate


Jamaican Spiced Pumpkin Soup Fall/Winter Family Friendly

This soup gets its suitable flavour from antioxidant rich thyme, allspice, and cinnamon. It’s a little bit of the islands, but my version isn’t spicy hot. If you want to add some Caribbean heat, sprinkle some hot pepper sauce into your bowl.


2 tsp (10 mL) dried thyme leaves

1 tsp (5 mL) ground allspice

¼ tsp (1 mL) cinnamon

2 tbsp (30 mL) grated fresh ginger

4 large shallots

1 tbsp (15 mL) extra virgin olive oil or canola oil

3 cups (750 mL) lower sodium chicken broth

One – 796 mL can pure pumpkin puree

12 dried apricots cut in half

One -370 mL can evaporated fat free milk


  1. Mix together thyme, allspice, and cinnamon in a small bowl and set aside.
  2. Grate fresh ginger and set aside.
  3. Mince shallots and set aside.
  4. Heat a large pot over medium heat; add oil and shallots and sauté for 3 minutes or until the shallots are beginning to brown.
  5. Add ginger and spice mixture and sauté for 30 seconds, the smells will hit you in the face.
  6. Add chicken broth, making sure to scrape the bottom of the pot with a wooden spoon to get any of these flavourful brown bits incorporated into the soup, and to prevent the soup from burning.
  7. Whisk in the pumpkin and then add the dried apricots. Stir well. Bring to the boil, cover, reduce heat and simmer for 30-45 minutes or until the shallots and apricots are soft. Stir occasionally.
  8. When the soup is done, either use a hand held immersion blender of an upright blender and puree the soup until smooth.
  9. Gently whisk in evaporated milk. Serve.

Makes cups 7 cups (1.75 L) One serving = 1 ½ cups (375 mL)

One serving contains: 242 Calories, 3.2 g Total Fat, 0.4 g Sat Fat, 0 g Trans Fat, 205 mg Sodium, 45.4 g Carbs, 4 g Fiber, 26.2 g Sugar, 11 g Protein

Diabetes Food Choice Values Per Serving: 3 Carbohydrates, 1 Meat and Alternatives


4 Comments on “Squash and Pumpkin Recipes as seen on CityLine November 2, 2011

February 27, 2013 at 2:08 pm

Hi Mairlyn, love your receipes and you!! Do you really answer your own emails. Ok…re: Pumpkin Soup…can I substitute low fat coconut milk for evaporated milk or will it be too sweet?
candise from toronto

February 28, 2013 at 2:14 pm

Hi Candise,

I really do answer them, which is why it takes so long to get a reply from me!

You can sub low fat coconut milk but you will be getting a ton more fat including sat fat compared to the evaporated milk. I’m not a huge fan of the coconut craze, but I do use low fat coconut milk when I want that coconut flavour without all of the fat.

Hope that helps.
Peace, love and fibre,

October 9, 2014 at 10:54 am

I have watched and loved you for years (hmmm… that sounds kind of scary – not meant to be). Your sense of humour is very much like mine. You crack me up constantly with your wonderful wit; it is a joy to watch you and I love your fabulous and tasty recipes. My kitchen bible is “Healthy Starts Here” and have made many of the recipes over the years. Keep up the great work!!!!! I look forward to watching you on BT and Cityline and never miss a “performance”. You are truly inspirational in so many ways. Thanks for just being you. Lots of love and laughter, Natalie

November 27, 2014 at 4:58 pm

Well that made my day, week, month, and maybe year!
Thanks for your lovely comments.
Peace, love and fibre,


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