Health Benefits of Roasted Kabocha Squash: Culinary Medicine InsightsRoasted Squash Salad with Peanut Butter Sauce: A Celebration of Seasonal Eating
As the vibrant fields of California’s Central Coast offer their bounty, this time of year becomes a reminder of the beauty and resilience found in seasonal eating. The recent fires in Southern California have challenged many, but they haven’t diminished the spirit of the farmers and communities who continue to provide nourishing produce for our tables. This Roasted Squash, Purple Cabbage, and Tofu Salad with peanut butter sauce is a tribute to the season, the land, and the people who make it all possible.
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What Makes Kabocha Squash a Nutritional Powerhouse?
Kabocha squash, often referred to as the “Japanese pumpkin,” is revered for its unique flavor and impressive health benefits. From an integrative medicine perspective, its deep orange flesh signals a wealth of beta-carotene, a precursor to vitamin A that supports immunity, skin health, and vision.
Why Seasonal Eating Matters for Health and the Planet
Eating with the seasons not only ensures you enjoy the freshest and most nutrient-dense foods but also supports sustainable farming practices. In winter, produce like butternut squash and purple cabbage thrive, offering warming, grounding nourishment that aligns with your body’s needs during colder months.
Locally grown vegetables, especially those from regions like the Central Coast, are packed with vitamins and minerals, as they don’t need to travel long distances to reach your plate. Supporting these farmers helps rebuild and sustain agricultural communities impacted by fires and other challenges.
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Key Benefits of Kabocha Squash:
Rich in Antioxidants: Beta-carotene helps combat oxidative stress, reducing inflammation linked to chronic diseases.
Supports Gut Health: With its high fiber content, kabocha squash promotes regular digestion and feeds beneficial gut bacteria.
Balances Blood Sugar: The natural sweetness of kabocha comes with a lower glycemic impact, making it ideal for managing blood sugar levels.
In Ayurveda, kabocha squash is considered a grounding food, ideal for calming the Vata dosha during colder months, thanks to its warming and sweet qualities.
Tahini: A Creamy Superfood
Pairing roasted kabocha squash with tahini dressing is more than a culinary delight—it’s a strategic move in culinary medicine. Tahini, made from ground sesame seeds, is an ancient ingredient packed with nutritional benefits.
Why Tahini Shines in Culinary Medicine:
Calcium and Magnesium: These minerals support bones, regulate muscle function, and support heart health.
Healthy Fats: Tahini is rich in healthy fats, which promote neurological health and reduce inflammation.
Liver Detoxification: Tahini’s sesame lignans provide diverse nutrients for the gut.
By combining tahini with peanute butter, lime juice, garlic, and maple syrup, this dressing delivers a burst of flavor along with immune-boosting and anti-inflammatory benefits.
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Warm up with this Roasted Kabocha Squash drizzled with a velvety rich dressing. Perfect for cozy evenings and packed with plant-based nutrients.
Ingredients
UnitsScale
Roast squash + tofu
1 medium kabocha squash
1 tbsp olive oil
1 block firm tofu, cubed
1/4 tsp smoked paprika
1/2 tsp ground cinnamon
1/2 tsp Chinese five-spice
Sea salt and black pepper to taste
Salad
1cup cooked squash with skin and seeds removed
2cups purple cabbage, thinly sliced
1cup diced carrots
1/2cup diced parsley
2 spring onions, finely chopped
For the Peanut Butter Sauce:
2 tbsp creamy peanut butter
2 tbsp tahini sauce
2 tbsp lime juice
1 tbsp soy sauce (or tamari for gluten-free)
1 tbsp maple syrup or honey (optional)
1 tsp grated ginger
1 clove garlic, minced (optional)
2–3 tbsp warm water (to adjust consistency)
Toppings (optional):
Fresh cilantro
Crushed peanuts
Sesame seeds
Instructions
Directions:
Roast the Squash and Tofu: Preheat your oven to 400°F (200°C). Place the whole kabocha squash on a baking sheet and roast for 45-60 minutes until it’s tender when pierced with a fork. Place the spices and olive oil in a bowl, mix together, and dip the tofu in it prior to baking.
On the same sheet, add the tofu, sliced into slabs, and bake for 25-30 minutes or until lightly golden and firm.
Prepare the Salad Ingredients: While the squash and tofu roast, slice the purple cabbage thinly, chop the parsley, slice the spring onions, and shred the carrot. Place these in a large salad bowl.
Make the Peanut Butter Dressing: In a small bowl, whisk together the peanut butter, tahini, lime juice, soy sauce, maple syrup, ginger, and garlic. Gradually add warm water, a tablespoon at a time, until the dressing reaches your desired consistency.
Assemble the Salad: Once the squash is cool enough to handle, slice it in half, remove the seeds, and peel off the skin. Cut into cubes. Cube the roasted tofu as well. Add the squash and tofu to the bowl with the salad ingredients.
Combine and Serve: Drizzle the peanut butter-tahini dressing over the salad and toss everything gently to combine. Adjust seasoning with salt and pepper, and garnish with additional parsley or crushed peanuts if desired.
Key Ingredients: Nutritional Powerhouses
Butternut Squash: A Beta-Carotene Superstar
This vibrant orange squash is a seasonal favorite. Packed with beta-carotene, it promotes healthy vision, skin, and immune function. Its sweet, nutty flavor pairs beautifully with the creamy richness of peanut butter sauce.
Purple Cabbage: Antioxidant-rich and Vibrant
Purple cabbage is a colorful addition to your plate, brimming with anthocyanins—compounds known for their anti-inflammatory and heart-protective properties. It also offers a delightful crunch that contrasts with the roasted squash and tofu.
Tofu: Plant-Based Protein for Every Diet
Firm tofu is a versatile and sustainable protein option. Rich in calcium, magnesium, and iron, it complements the vegetables while making the dish hearty enough for a main course.
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.
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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
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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.
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Dr. Siri Chand
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