Meatless Monday: Warm Winter Squash Dip
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
This appetizer or snack is a perfect addition to any holiday meal. In fact, I love to make this dip all winter long especially when entertaining guests. It’s so quick and easy to make and loved by everyone; kids and adults alike. Winter squash is not only delicious but it is a great source of antioxidants, including carotenoids like beta-carotene, abundant in squash, help support the immune system and may help to protect your body from cancer. The almond butter lends protein and antioxidant vitamin E plus a whole lot of flavor.
Serve with sliced apples, cucumber, carrot sticks, whole grain crackers (I use gluten-free) or toasted bread like a whole grain or gluten-free baguette.
Ingredients
- 1 small butternut squash, halved lengthwise and seeded
- 1/2 tbsp (7.5 ml) extra-virgin olive oil, plus more for brushing
- 4 large shallots, chopped
- 1/2 tsp salt
- 1/2 tsp pepper
- 3 tbsp almond butter
Directions
- Preheat oven to 350 F/177 C. Arrange squash in a baking dish, cut sides down, add about ¼ inch of water and bake until tender, about 45 minutes.
- Set aside to let cool then transfer the squash flesh to a food processor.
- Heat oil in a large skillet over medium-high heat. Add shallots, salt and pepper, and cook until golden, about 5 minutes. Add shallots and almond butter to food processor with squash, and purée until smooth.Adapted from: www.dan-farber.org/nutrition
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 10-12
Substitutions
- Butternut squash – acorn squash, delicata squash, any squash variety
- Almond butter – cashew butter, peanut butter, any nut butter
- Shallots – onion
- Olive oil – coconut oil
Calories: 45
Fat: 3.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 10mg
Carbohydrates: 4g
Fiber: 1g
Sugars: 1g
Protein: 1g