By Anneka Miller, Dietetic Intern
This Butternut Squash Quinoa Harvest Bowl is a quick and effortless recipe that is perfect for lunch or dinner. Whether you are looking to prepare meals for the week or to serve a nutritious meal for a group, this 10-ingredient recipe is satiating and packs many health benefits. In addition to being vegan and gluten-free, this recipe is also high in fiber, versatile, and flexible to what you have in your pantry.
Ingredient Highlight:
Butternut squash: This winter squash is a rich source of beta-carotene, a chemical compound that is responsible for vitamin A’s conversion in the body. Vitamin A is vital for maintaining healthy skin, vision, and a robust immune system. Growing research shows that incorporating beta-carotene and other carotenoid-containing foods is an eating habit that can reduce cancer risk [i]. Plus, they bring a delicious sweet and nutty flavor to any dish.
Quinoa: Quinoa is an affordable and delicious whole grain that offers a complete source of protein, containing all essential amino acids. In a recent study, it was identified that a number of compounds in quinoa demonstrate anti-cancer activity [ii].
Walnuts: Walnuts are packed with omega-3 fatty acids, which are known for their powerful anti-inflammatory properties. Walnuts are associated with a multitude of health benefits, they can protect against cancer-causing agents, reduce inflammation, and increase the diversity and abundance of good bacteria in the gut [iv].
Baby kale: This nutritional powerhouse offers a wide variety of beneficial vitamins and minerals. Similarly to butternut squash, research findings show that the carotenoids found in kale can act as antioxidants and boost the body’s own defenses. These defenses help stop free radicals from damaging DNA that can lead to cancer [v].
Recipe, Serves 5
Ingredients
- 1 medium butternut squash, peeled and cut into 1-inch cubes (or about 2 ½ cups pre-cut)
- 1 large red onion, peeled and cut into chunks
- 1 can chickpeas, drained and dried
- 2 tablespoons olive oil
- 1 teaspoons salt
- ½ teaspoon ground black pepper
- 6 cups baby kale, rinse and spin-dried
- 1 cup of dry quinoa (or 3 cups of cooked quinoa)
- 1 cup walnuts, roughly chopped
- 1/2 cup balsamic vinegar
- Optional: 1 Bosc pear, sliced for garnish
Instructions:
Roasting the Vegetables:
- Preheat your oven to 400°F
- On a large baking sheet, combine the butternut squash, chickpeas, and red onion chunks.
- Drizzle olive oil evenly, and then sprinkle with 1 teaspoon of salt and 1/4 teaspoon of ground black pepper.
- Toss the squash, chickpeas, and onions to coat them evenly with the oil and seasonings.
- Roast in the preheated oven for 25 minutes or until the squash is tender and slightly caramelized. Make sure to flip them halfway through for even cooking.
Preparing the Quinoa and Walnuts:
- While the squash, chickpeas, and onions are roasting, combine 1 cup of dry quinoa in a pot with 2 cups of water.
- Bring to a boil, cover, reduce the heat, and simmer for 15 minutes.
- Remove from the heat and let it sit, covered for 10 more minutes.
- Fluff with a fork and set aside.
- In a dry skillet over medium heat, lightly toast the chopped walnuts for 3-4 minutes, stirring frequently. Be careful not to burn them. Once toasted, set them aside.
Assemble the Bowl:
- In a large bowl, combine the cooked quinoa and baby kale.
- Add the roasted butternut squash, red onions, and chickpeas to the quinoa and kale mixture.
- Drizzle the reduced balsamic vinegar as desired
- Sprinkle the remaining 1/2 teaspoon of salt and 1/4 teaspoon of ground black pepper over the bowl.
- Top the bowl with the toasted walnuts for a satisfying crunch.
- Gently toss everything together until combined.
- Thinly slice 1 bosc pear and fan out on top of the bowl for garnish.
Notes
- The seasonal vegetables, like kale and butternut squash, can be swapped out with vegetables that you have in your kitchen. For example, swapping in zucchini and arugula would be a great substitution that still maintains the high fiber content of the dish.
- If additional protein is desired, we suggest adding roasted chicken or salmon into the recipe.
- In a pinch for time? The ingredients in this recipe can be prepped at the beginning of the week and stored in your fridge for a convenient and quick meal!
References:
[i] AICR/WCRF. Diet, Nutrition, Physical Activity and Cancer: A Global Perspective, 2018.
[ii] Gómez-Caravaca AM, et al. Simultaneous determination of phenolic compounds and saponins in quinoa (Chenopodium quinoa Willd) by a liquid chromatography—diode array detection—electrospray ionization—time-of-flight mass spectrometry methodology. J Agric Food Chem 2011;59:10815-10825.
[iii] Man S, et al. Chemical study and medical application of saponins as anti-cancer agents. Fitoterapia 2010;81:703-714.
[iv] Fan, N., Fusco, J. and Rosenberg, D. (2023) “Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome”, Antioxidants, 12(5), p. 982. doi: 10.3390/antiox12050982. https://www.mdpi.com/2076-3921/12/5/982
[v] AICR/WCRF. Diet, Nutrition, Physical Activity and Cancer: A Global Perspective, 2018.
Susan started Savor Health after losing a close friend to a brain tumor and, through that experience, becoming aware of the significant unmet nutritional needs of people with cancer. Struck by the fact that her friend was told “nutrition doesn’t matter” and “eat whatever you want,” Susan read the evidence-based literature on the subject, interviewed oncologists, oncology nurses and oncology dietitians, as well as patients and caregivers, and found that, in fact, nutrition does matter in oncology. Armed with solid scientific evidence supporting the clinical and quality of life benefits of proper nutrition, Susan left Wall Street and created Savor Health, an AI-based provider of personalized and clinically appropriate nutrition solutions for cancer patients, their caregivers and health enterprises. Susan brings to Savor Health over 25 years of industry experience in healthcare and business as well as expertise in strategy, finance and management.
Marissa Buchan is a registered dietitian, with advanced practice certifications in Oncology Nutrition (CSO) and Clinical Research (CCRP). She received her Bachelor’s degree in Psychology from Duke University, and Master’s of Science degree in Clinical Nutrition from New York University. Marissa worked for 10 years at Memorial Sloan Kettering Cancer Center in both the clinical research and nutrition departments. In addition to counseling patients before, during, and after cancer therapy, she spearheaded nutrition-research efforts for the bone marrow transplant service. She has co-authored over 20 articles and has a particular interest in the role of nutrition on the intestinal microbiota and its impact on patient outcomes. When Marissa’s not wearing her lab coat, she’s in her apron whipping up healthy and delicious recipes that you can find on her blog, Get Off Your Tush and Cook.
Dr. DeFrance has a unique background including clinical interventional cardiologist, chief medical officer, educator, outcomes researcher and entrepreneur. He has expertise in Lifestyle medicine in which he was board certified in 2020 and is highly interested in the prevention and reversal of chronic disease. Dr. DeFrance also has expertise in appropriate utilization of technology in medicine, healthcare economics, value-based metrics, and educational design and delivery. He worked as Chief Medical Officer for HealthHelp, one of the largest specialty benefit managers in the US, and led large teams of healthcare professionals in writing evidence based appropriate care guidelines and rule sets which improve the quality and safety of medicine for over 20 million people in the US while also creating sustained savings in healthcare. He has also designed clinical decision support systems that are currently in use helping to improve patient care.
Alyson is a registered nurse and is certified in oncology nursing (OCN) through the Oncology Nursing Society (ONS). She also has her certification as an ONS Biotherapy and Chemotherapy Provider. Alyson studied nursing at Thomas Jefferson University where she obtained her Bachelor’s of Science in Nursing (BSN). Since starting her nursing career in 2004, Alyson has had a strong dedication and commitment to oncology patients. She has worked inpatient specializing in Bone Marrow and Peripheral Blood Stem Cell Transplantation. Alyson currently works in outpatient oncology at the North Shore-LIJ Monter Cancer Center. Alyson is part of the clinical team at Savor Health where she counsels patients on oncology and oncology nutrition issues and contributes to website and other Savor Health content.
Chelsey is a Registered Dietitian and Board Certified Specialist in Oncology nutrition (CSO). She completed her Dietetic Internship at Northwell Health, received her BS in Dietetics at the University of Wisconsin-Madison, and her MS in Nutrition at Stony Brook University’s School of Medicine. Chelsey works as an outpatient dietitian at Mount Sinai covering all of the downtown cancer services at Mount Sinai Beth Israel and Philips Ambulatory Care Center. Chelsey works with patients and families before, during and after treatment to optimize their nutrition through dietary counseling and support. Chelsey has experience counseling clients with a variety of diagnoses including breast cancer, lung cancer, prostate cancer, head & neck cancer, and more. Chelsey also enjoys sharing nutrition knowledge with her peers by running a monthly Employee Wellness program that showcases healthy topics, recipes and food demos.
Michelle is a Registered Dietitian specializing in oncology. She works as a clinical dietitian at an ambulatory cancer center in New York City and is a consultant for Savor Health. She is passionate about educating oncology patients on the importance of nutrition during their fight against cancer and helping them to optimize their nutrition through all phases of treatment. Michelle received her Bachelor of Science degree in dietetics from the University of Wisconsin-Madison and her Master of Science degree in Clinical Nutrition from New York University.
Denise Sievering is a Registered Dietitian who is board certified in Oncology Nutrition as well as Nutrition Support. A fluent Spanish speaker, Denise joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Denise holds a Bachelor of Science degree from Rutgers University, and completed her internship at New York Presbyterian Hospital (NYP). Denise started her career as a registered dietitian at NYP-Columbia University Medical Center, primarily covering inpatient Oncology units. Denise also holds a Master of Arts degree in Mental Health Counseling from New York University, and incorporates her advanced training in motivational interviewing and empathic listening in her patient encounters, particularly those whose lives have been forever changed by a cancer diagnosis. A New Jersey native, Denise now resides in sunny San Diego, CA where she works as a part-time outpatient Oncology dietitian at Scripps Health-MD Anderson Cancer Center, and also works as an inpatient dietitian at Kaiser Permanente. In her spare time, Denise can be found at a mom-and-pop taco shop, one of the many local craft breweries, and exploring her new city of San Diego with her husband and her rescue pup, Ripley.
Karen is a Registered Dietitian, Board Certified Specialist in Oncology Nutrition and registered in New York as a Certified Dietitian Nutritionist. Fluent in Spanish, Karen joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Karen received her Bachelor of Science degree from Ithaca College and her Master of Science degree from Hunter College. She works as an outpatient oncology dietitian in New York. Karen often works with local community centers to host nutrition programs for cancer survivors and their families, leading classes on how to live healthier lifestyles throughout their continuum of care. The American Institute of Cancer Research selected to showcase one of her many programs at their conference in 2019. Karen has written for and lent commentary to various publications and truly enjoys teaching people how to eat better. She loves to cook and strongly feels that healthy food doesn’t have to taste bad.
Allie is a Registered Dietitian and a Certified Specialist in Oncology (CSO). She joins Savor in 2023, bringing years of experience from the John Theurer Cancer Center in New Jersey, where she worked with patients with a variety of cancers. Her goal is to help people feel their best, both mentally and physically, when physical health challenges arise. She believes in the power of nutrition ever since the impact it made on her athletic career as a volleyball player during college. Allie graduated with her Bachelor of Science degree from University of Maryland-Baltimore County and has her Master’s degree in Human Nutrition from the University of Wisconsin Stout. She enjoys travelling, enjoying different cuisines, cooking, and hiking and other outdoor activities with her family and dog.
Julia Penberg is a seasoned healthcare professional with more than 30 years of experience focusing on maximizing operational excellence, leading clinical program development and building strong cross-functional teams. Her previous roles include overseeing the performance of clinical managers and nurse practitioners across multiple markets within United Healthcare-Optum’s Medicare Advantage and dual-eligible special needs populations, payer outreach and program development at Mayo Clinic, ground level specialty hospital development and direct patient care as a family and dermatology nurse practitioner. Julia volunteered as an operating room nurse and nurse practitioner on several mission trips to Romania and was a support group leader for the Kansas City chapter of the International Myeloma Foundation. Her motivation throughout her career has been with wellness promotion, disease risk modification and ensuring the best patient experience across the health continuum. Ms. Penberg received an MBA from the University of Dallas; a MS in Nursing from the University of Kansas and a BS in Nursing from the University of Texas-Austin. She is board certified as a Family Nurse Practitioner.
Rachel is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition (“CSO”). She joined NYP-Columbia as the outpatient oncology dietitian in 2020 after working at Jamaica Hospital Medical Center for two years. Rachel completed her dietetic internship through Keene State College in 2017. She is pursuing an MS in Integrative Nutrition at Stony Brook University and has a BS in Human Nutrition, Foods and Exercise from Virginia Tech. Rachel provides nutrition counseling to all types of oncology patients and helps them understand the mental and physical benefits of nutrition as an ally in their fight against cancer. In her free time she enjoys slow meals with family and friends, Pilates, and tending to her fire escape garden.
Allie Werner is a Registered Dietitian at Fresenius Kidney Care where she provides medical nutrition therapy diet counseling to patients on Dialysis. She received her Bachelor’s Degree in nutrition from Indiana University and completed her Master’s Degree and dietetic internship at Loyola University Chicago. In her free time she enjoys spending time with friends and family, checking out the amazing food scene in downtown Chicago, and exercising on her Peloton bike.
Immersed in the tech world for a decade, I've coded, led teams, and honed my skills in architecture and design. As a tech enthusiast, I've seamlessly woven through full-stack projects, fusing my love for code with the art of leadership.
Mohit is a full-stack developer with expertise in Python and JavaScript, known for his efficient coding and ability to deliver scalable software solutions. His technical contributions are highlighted on GitHub and Stack Overflow, demonstrating his commitment to the tech community and problem-solving skills. With a solid educational foundation and a diverse project portfolio, Mohit excels at navigating complex challenges and is well-equipped to contribute to dynamic software projects.
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