delicata squash bites

egg.in.squash.1.jpg

we're all familiar with egg in a hole, but what about egg in squash? No? Hmmm, that's about to change! 

Ok, why would you want to swap out your toast for egg? Here's two likely reasons:

(1) It's freaking delicious

(2) You may be looking for alternatives to bread if you suspect (or know of) a gluten intolerance

Perhaps you're a squash lover (like myself), well if that's the case, I don't need to pursued you to make the swap (it's an obvious choice). Maybe you've considered giving up bread (ugh, the struggle) because of how you feel after eating it. Or maybe you're unsure of whether or not certain symptoms are associated with your love for a fluffy fresh piece of baked bread. Read on, you may be experiencing some common symptoms that you haven't thought of in association with a food intolerance (don't worry, you're likely not alone).

common symptoms of a food intolerance:

  • bloating

  • diarrhea 

  • constipation

  • abdominal pain

  • headaches

  • fatigue

  • skin imperfections

  • depression

  • changes in weight

  • anxiety autoimmune disease

  • joint and muscle pain

  • brain fog / forgetfulness

Since a food intolerance/sensitivity is different from an allergy, symptoms may not appear for up to 72 hours after consuming the offending food. This can make it extremely difficult to identy what food(s) don't agree with our bodies. My suggestion, try eliminating high allergen foods & then reintroducing them one at a time, in a controlled manner. Recording how symptoms improve or worsen will provide invaluable information pertaining to your body. If you're unsure how to successfully follow an elimination protocol it may be in your best interest to work with a professional.


what you'll need:

(serves 1)

  • 1 delicata squash

  • 2 eggs 

  • 1/2 avocado, sliced

  • handful of spinach

  • sliced strawberries

  • hemp hearts, garlic onion flavour (I use manitoba harvest)

  • coconut oil, in a spray bottle  

  • salt & pepper, to taste

THe steps:

  1. Preheat oven to 400 degrees and line two baking sheets with parchment paper.

  2. Slice each delicata squash in half horizontally (to preserve circle-shape) and scoop out the seeds with a small spoon. Then slice 1/4-inch rings.

  3. spray the rings with the oil, salt and pepper, making sure that there is just enough oil to coat. Place the rings in a single-layer on the prepared baking sheets and roast for 20–30 mins, turning them over halfway through. The squash should be fully cooked and lightly browned on each side.  Add more salt to taste, if desired.

  4. warm a cast iron skillet over medium high heat. Spray with coconut oil to prevent sticking. place 2 squash rings in the skillet and crack an egg in the centre of each squash ring. Cover with a lid & cook until the yolk has achieved your desired consistency (runny or firm). 

  5. while the eggs are cooking, arrange the spinach, strawberries and avocado on a place. Transfer the squash & eggs to the plate and top with a sprinkle of hemp hearts, salt & pepper.

  6. Enjoy!