Butternut Squash Salad Boats: A Culinary Medicine Favorite
Thanksgiving is a time to celebrate gratitude, connection, and nourishing meals. As a Culinary Medicine and Lifestyle Medicine doctor, I’m passionate about creating recipes that are not only delicious but also deeply supportive of health and well-being. Enter Butternut Squash Salad Boats—a vibrant, plant-based dish that checks every box.
This recipe transforms humble butternut squash into a show-stopping centerpiece that’s loaded with flavor, fiber, and nutrients. With options for both sweet and savory fillings, it’s a versatile dish that suits any Thanksgiving table.
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When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
Why Butternut Squash is a Culinary Medicine Superstar
In culinary medicine, food isn’t just about taste—it’s about using ingredients to optimize health. Butternut squash is a perfect example of how a single ingredient can offer a wealth of benefits:
• Rich in Fiber: Aids digestion and promotes gut health, keeping your Thanksgiving meal balanced.
• Packed with Vitamins: High in vitamin A (beta-carotene) for immune health and glowing skin.
• Low Glycemic Impact: Its natural sweetness satisfies cravings without causing blood sugar spikes.
• Anti-Inflammatory Properties: The vibrant orange color indicates powerful antioxidants that combat inflammation.
How to Prepare Butternut Squash Boats
This dish begins with halved butternut squash, roasted until tender. The natural sweetness of the squash pairs beautifully with a variety of fillings.
Health Benefits of Adding Herbs and Spices
To elevate the nutritional and flavor profile of your squash boats, don’t skimp on fresh herbs and spices. In culinary medicine, these ingredients are essential for enhancing both taste and health.
• Turmeric: Anti-inflammatory and pairs beautifully with savory fillings.
• Cinnamon: Balances blood sugar and complements sweet combinations.
• Thyme and Rosemary: Antioxidant-rich and perfect for hearty, savory fillings.
• Fresh Ginger: A digestion-supportive powerhouse.
Incorporating these spices not only boosts flavor but also delivers unique health benefits, aligning with the principles of Ayurveda and whole-food plant-based eating.
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Here’s a basic overview:
1. Roast the Squash: Preheat your oven to 375°F. Halve the squash, scoop out the seeds, and drizzle with olive oil. Sprinkle with salt and pepper and roast for 45 minutes or until tender.
2. Prepare the Filling: Whether you opt for a savory mix of quinoa, kale, and walnuts or a sweet combination of apples, cinnamon, and pecans, the options are endless.
3. Assemble and Bake: Scoop out some of the roasted flesh, mix it with your filling, and pack it back into the squash. Bake for an additional 10-15 minutes to meld the flavors.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Butternut squash boats are a delightful and creative way to serve up a colorful main dish. These boats are made by halving a butternut squash and scooping out the seeds to create a perfect vessel for a variety of fillings. There is a choice to satisfy every palate, whether you are craving a sweet combination of apples, cinnamon, and pecans or a savory combination of quinoa, black beans, and vegetables.
Ingredients
Scale
2 large butternut squash, halved and seeds removed
1 cup cooked whole grain (wild rice, barley, wheat berry)
1 cup chopped kale, stems removed
1 yellow pepper, diced
1/2 cup walnuts, chopped
1 shallot, sliced
1/2 cup pomegranate seeds
1 tbsp grated ginger
1/2 cup breadcrumbs
2 tbsp Olive oil
1 tbsp lemon juice of apple spider vinegar
Salt and pepper, to taste
1/2 tspof ground turmeric root
optional spices -fresh thyme or rosemary 1 tsp for more savory. And 1/2 tsp cinnamon or cardamom for sweet.
Instructions
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Squash: Place the whole butternut squash on a baking sheet. Drizzle with olive oil and season with salt and pepper—roast in the oven for about 45 minutes or until the flesh is tender.
Cut butternut in half and scoop out the inside.
Prepare Filling: Heat olive oil in a large pan over medium heat. Add the diced shallot, ginger, turmeric, yellow pepper, and sauté until soft. Add the chopped kale and cook until it wilts, about 5 minutes.
Stuff the Squash: Once the squash is tender, remove it from the oven. Scoop out a bit of the flesh to make room for the filling, but leave a good amount so the squash holds its shape. Mix the scooped-out flesh with the cooked mixture, cooked grains, walnuts, pomegranate seeds, and breadcrumbs. Add additional spices if desired as outlined. Season with salt and pepper to taste, and then stuff the squash halves with this mixture. Drizzle with olive oil and lemon juice vinaigrette.
Final Roast: If using a vegan cheese, sprinkle it over the stuffed squash. Return to the oven and roast for an additional 10-15 minutes, or until the top is golden and crispy. Can omit this step.
Serve: Let the stuffed squash cool for a few minutes. Then, slice into portions and serve warm.
Click on the image to grab the ingredients from Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Learning about Plant-Based Eating
Having the right resources to learn about plant-based vegan principles is important for everyone.
These books are some of my tried-and-true resources that I have repeatedly referred to over the years. Let me know if you pick any of them up and what you learn.
Kitchen Supplies
Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.
These are some of my favorite ways to store warm food in glass containers. The Weck and Ball Glass jars are absolute staples in my kitchen.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Join me in community!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world for female physicians through intentional, mindful living.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
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May your life be nourished and vital!
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