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Healthy Living Recipes

Deb Morgan: Now that the holiday season is over, we New Englanders settle into the cold, dark days of winter, snuggling in front of a warm fire, sipping tea (or your beverage of choice), and eating simple but hearty meals. The recipe for this month is so simple, and so delicious—it is one of my favorite quick meals. I enjoy it with a bit of grilled sourdough bread on the side, while my daughter loves it accompanied by pasta topped with fresh parmesan. If you have a meat eater in the family, try adding grilled shrimp or chicken. Try using fresh pumpkin or yams in place of the squash.

Beans, Greens, and Butternut

Serves 4

2 cups butternut squash, peeled and cubed
2 tablespoons extra-virgin olive oil
Half a red onion, sliced
1 tablespoon chopped garlic
3 tablespoons sliced sun dried tomatoes
6 cups chopped kale
1 cup cannellini beans, cooked or canned and drained
Pinch of sea salt

Preheat oven to 375 degrees. Toss the cubed squash with a pinch of salt and 1 tablespoon of the olive oil. Place in a baking pan and roast until it is soft, about 20 to 25 minutes.

In a medium sauté pan, heat 1 tablespoon olive oil over medium heat. Add onions and garlic, and sauté for 3 to 4 minutes. Add the sun dried tomatoes and sauté 1 minute. Add the kale and sauté for a few more minutes.

Add the cannellini beans, another pinch of salt, and 1/2 cup water, and cover the pan. When the kale is tender and the water is gone, add the roasted squash and stir to combine. Drizzle with a bit more olive oil and, if you wish, or add a splash of balsamic vinegar.

Read Annie Kay’s Nutritional Commentary: Comfort Without Extra Calories.

Packed with fiber, phytonutrients, and plant protein, Beans, Greens, and Butternut Squash is the kind of hearty, satisfying meal that warms a nutritionist’s heart. Here in the Northeast in winter, it can be easy to turn to richer, heavier meals, and, for some, this is a season in which being physically active can be challenging. Whichever side of the energy-balance equation you’re working—eating lightly or staying active—this dish can work for you. A hearty serving gives you the clean energy you need to embrace winter fitness, plus plenty of antioxidant support for exercise recovery. And a smaller serving will warm you up to do some power snuggling without packing unneeded calories.

Find more delicious and nutritious recipes in Kripalu Recipes.