6 cups pumpkin or hard squash, peeled and cut into chunks
2 granny smith, Fuji or gala apples, peeled, cored and quartered
2 teaspoons olive oil
1/4 cup water
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1/2 cup 2 percent milk or soy milk
1 teaspoon vanilla
1/2 teaspoon cinnamon
1/2 cup maple syrup
Salt and fresh-ground black pepper, to taste
Makes 4 servings.
Preheat the oven to 350 degrees.
Combine the squash, apples and olive oil in a large mixing bowl; toss to coat. Place in a baking dish. Add water, cover with foil and bake 45 minutes until tender.
In the meantime, combine the milk, vanilla, cinnamon and maple syrup in a saucepan. Heat over low and bring to a simmer; set aside.
Transfer the baked squash and apples to a mixing bowl. Slowly add the warm milk mixture as you mash with a potato masher or a fork. Mash until well combined. Season with salt and pepper.
Chef Steve’s tip: You can use pumpkin, butternut squash or any favorite hard squash for this recipe. If you like a richer flavor, add a pat of butter while mashing.
Nutritional information per serving: 223 calories, 13 percent calories from fat, 3 grams total fat, .4 gram saturated fat, no cholesterol, 49 grams carbohydrates, 2 grams total fiber, 34 grams total sugars, 47 grams net carbs, 3 grams protein, 21 milligrams sodium.
Readers may write to Steve Petusevsky at Vegetarian Today, South Florida Sun-Sentinel, 200 E. Las Olas Blvd., Fort Lauderdale, Fla. 33301-2293. Or send an e-mail with your full name, address and telephone number to dhartzsun-sentinel.com with “Vegetarian Today” in the subject line.