The inspiration for this dish came from an unexpected gift: butternut squash and… summer. What could I make from a fall-winter vegetable that would be perfect for a hot summer day? That’s how the Roasted Butternut Squash and Quinoa Salad was born. Its incredibly intriguing flavour and nutritional benefits ensure it will be a regular on my table. Send me a message if you’d like the recipe!
Roasted Butternut Squash and Quinoa Salad
Ingredients:
- 1 medium butternut squash, peeled, seeded, and cubed
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 2 tbsp olive oil
- 1 tsp ground cinnamon
- 1/2 tsp ground cumin
- Salt and pepper to taste
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts
- 1/4 cup crumbled feta cheese (optional)
- 2 cups baby spinach or arugula
- 1 tbsp balsamic vinegar
- 1 tbsp fresh lemon juice
- 1 tbsp honey or maple syrup (optional)
Instructions:
- Roast the Butternut Squash:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the butternut squash cubes with 1 tbsp olive oil, cinnamon, cumin, salt, and pepper.
- Spread the squash on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelised, turning once halfway through.
- Cook the Quinoa:
- While the squash is roasting, bring the water or vegetable broth to a boil in a medium saucepan.
- Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
- Fluff with a fork and set aside to cool slightly.
- Assemble the Salad:
- In a large mixing bowl, combine the roasted butternut squash, cooked quinoa, dried cranberries, chopped walnuts, and baby spinach or arugula.
- In a small bowl, whisk together the remaining 1 tbsp olive oil, balsamic vinegar, lemon juice, and honey or maple syrup, if using.
- Pour the dressing over the salad and toss gently to combine.
- Top with crumbled feta cheese, if desired.
- Serve: Serve the salad warm or at room temperature, and enjoy a healthy and nutritious dinner.
Why This Dish is Good for Women in Menopause:
- Butternut Squash:
- Rich in Antioxidants: Butternut squash is high in beta-carotene, a powerful antioxidant that helps combat oxidative stress, which can be heightened during menopause.
- Fiber: The high fibre content aids in digestion and helps maintain stable blood sugar levels, which can be beneficial for managing weight and overall health.
- Quinoa:
- Complete Protein: Quinoa contains all nine essential amino acids, making it an excellent plant-based protein source that supports muscle health and repair.
- Magnesium: This mineral is important for bone health and can help reduce symptoms like muscle cramps and fatigue.
- Olive Oil:
- Healthy Fats: Olive oil is rich in monounsaturated fats and anti-inflammatory properties, which support heart health and may alleviate joint pain.
- Walnuts:
- Omega-3 Fatty Acids: Walnuts are a great source of omega-3s, which support brain health and may help with mood swings and depression associated with menopause.
- Bone Health: Walnuts also contain calcium and magnesium, essential for maintaining bone density.
- Leafy Greens (Spinach or Arugula):
- Calcium and Vitamin K: These nutrients are crucial for bone health, helping to prevent osteoporosis, a common concern during menopause.
- Iron: Leafy greens provide iron, which is essential for maintaining energy levels and preventing anaemia.
- Cranberries:
- Antioxidants and Fiber: Cranberries add a touch of sweetness and are rich in antioxidants and fibre, promoting urinary tract health and aiding digestion.
This Roasted Butternut Squash and Quinoa Salad is not only delicious but also packed with nutrients that support overall health and well-being for women in menopause.