by Lisa Podlecki, RD,
Diploma Sport Nutrition IOC
With ingredients like butternut squash, blackberries, pecans and hints of maple, this is the perfect meal to take you into fall. Prep the ingredients on the weekend and you’ll be set for the week—if it lasts!
1 medium butternut squash, cubed
1½ tbsp. oil
Dash salt & pepper
Dash cinnamon (optional)
Preheat oven to 400°F. Line baking sheet with foil and lightly spray with oil. Remove skin from squash and dice into cubes. In a large mixing bowl, combine diced squash, oil, salt, pepper and cinnamon. Mix until well-coated and place on baking sheet. Bake for 25 minutes, flipping squash half way. Cool before adding to salad.
Roasted pecans & seeds:
1 cup raw pecans
½ cup seeds (I used pumpkin seeds)
1½ tbsp. maple syrup
⅛ tsp. salt
Preheat oven to 400°F. Line baking sheet with foil and lightly spray with oil. Place all ingredients into a mixing bowl and stir until well coated. Spread out evenly on baking sheet and bake for 10 minutes.
(Note: pecans and seeds can be baked at the same time as the butternut squash, if desired.)
2 tbsp. olive oil
2 tbsp. balsamic vinegar
1 tbsp. maple syrup
1 tsp. Dijon mustard
Add all ingredients to a mason jar, cover with lid and shake.
Start with kale, lettuce, spinach or your choice of greens. Add roasted squash, pecans and seeds. Toss with dressing. Top with blackberries and goat cheese. Add meat or legumes (i.e. chickpeas or green lentils) for a source of protein.
Lisa Podlecki is a Registered Dietitian and Sports Nutritionist in Edmonton. Lisa loves helping individuals meet their nutrition goals in a healthy and sustainable way and regularly speaks at the Running Room training programs. For more information, visit her website at www.oaktreenutrition.com. (Bio photo: Kaihla Tonai Photography)