Turkey Cranberry Squash Bowls (AIP, Paleo, ITIS)

Squash delivers anti-inflammatory health benefits for autoimmune disease and that’s because they are lower in carbohydrates, and higher in fibre and nutrient density, which is supportive of blood sugar regulation, immune regulation, hormone and gut health.

Squash is actually classified as a fruit, due to it’s flowers and seeds, yet, I place it under the "starch" category when it comes to food as it is an excellent swap for potatoes and even pasta (ie., spaghetti squash). It includes the most popular butternut squash, however, honey nut, hubbard, acorn, red kuri, chayote, delicata, pumpkin and all it's varieties fall under this umbrella.

Culturally, squash has a lot of significance and is among the oldest cultivated food in North America. Historically, Indigenous populations would eat flowers through maturity, and then dry the squash in the sun for the winter, breaking off pieces to eat dry or adding water to reconstitute it, or use it to make flour. It is also part of the 3 sisters - squash, beans and corn - which are still a key part of North and South American diet today.

Squash contains both soluble and insoluble fibre. Soluble fibre is associated with less hunger cravings, more fat loss and better cholesterol levels, whereas insoluble fibre aids the body by promoting better bowel movements (natural detoxification) and diversity of bacteria, promoting good gut health and better immune regulation.

Other key benefits:

• High in antioxidants (457% vitamin A RDI and 52% of Vitamin C RDI)
• High in Beta Carotene which the body converts to vitamin A (a key antioxidant)
• Rich in minerals such as calcium; calcium helps support bone health, along with vitamins C and A, as well as nervous system regulation
• Contains iron, which helps make heme in red blood cells that carry oxygen to cells (key ingredient for energy metabolism)
• Rich in magnesium (15% RDI) and potassium (17% RDI)
• Also associated with good eye and skin health

Make room for squash in your inflammation-squashing nutrition plan!

This Turkey Cranberry Squash Bowl recipe (4 servings) is high on nutrition and taste, and low in inflammatory foods. It is a simple way to combine protein, healthy fats and fibre for easy lunch or dinner meal prep.

Ingredients

• 2 Delicata Squash (small)
• 2 Tbsps Extra Virgin Olive Oil
• 1 lb Extra Lean Ground Turkey
• 1 Tbsp Poultry Seasoning
• 1 tsp Sea Salt
• 1/2 cup Frozen Cranberries (thawed, or use fresh)
• 4 cups Microgreens
• 2 Tbsps Balsamic Vinegar

Preparation

• Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
• Rinse the outside of the squash and slice in half lengthwise. Brush the flesh with a small amount of olive oil and place face-down on the baking sheet. Bake for 30 minutes.
• Meanwhile, heat the remaining oil in a large skillet over medium heat. Add the turkey and saute until cooked through and browned. Break it up into tiny pieces as it cooks.
• Once the turkey is cooked through, stir in the poultry seasoning, sea salt and cranberries. Turn the heat to the lowest setting to keep warm until your squash is cooked.
• Remove squash from oven and stuff each half with the turkey/cranberry mix. Serve with microgreens and a drizzle of balsamic vinegar. Enjoy!

Pro Tips

• No Delicata Squash: Swap for acorn.
• Vegan & Vegetarian: Use lentils or chickpeas instead of ground meat.
• No Microgreens: Use any leafy green or lettuce like mixed  greens, kale, arugula.
• Leftovers: Keeps well in the fridge up to 3 days.