Monica Reinagel, MS, LDN

Acorn & Butternut Squash — A Power Punch of Nutrition

Squash Recipes: Real HealthyAs you head to the farmers market this month, you’ll probably start to see more butternut, acorn, and other “winter” squash, so named because it stores well through the winter, providing fresh vegetables during the cold season when not much else is growing.


Although squash comes in a dazzling variety of sizes, colors, and shapes, most winter varieties have similar nutrient profiles. And what a well-rounded profile it is — plenty of vitamins, minerals, and antioxidants in the orange flesh, plus fiber, protein, and healthy fats in the seeds. It’s hard to think of another vegetable that comes as close to providing a complete balanced meal.


Winter squash is remarkably versatile in the kitchen, as well. It’s great on the grill, roasted in the oven, baked, or steamed and pureed. Its flavor profiles are also infinitely flexible. You can glaze roasted wedges with balsamic vinegar and soy sauce, puree them into a spicy curried squash soup, toss them with garlic, sauteed greens and pasta, or stuff them with sausage and pine nuts — your imagination is the only limit.


And don’t throw away those seeds! Toast them up for a nutritious treat or savory garnish. Here are some fantastic healthy recipes to experiment with.




Winter squash and sage sausage chili

Squash Recipes: Real Healthy
Here’s a classic chili dish you’ll love, updated with healthy winter squash.




Ginger roasted winter squash

Squash Recipes: Real Healthy

You’ll love the taste of this versatile dish and be proud to put this beauty on your table.




Winter squash and spinach salad with cranberry vinaigrette

Squash Recipes: Real Healthy

An unusual salad combines winter squash with spinach and a surprise cranberry vinaigrette.




Wild Rice Stuffed Squash

Squash Recipes: Real Healthy

Stuffed squash gets a savory partner in this salad with wild rice and leeks.




Squash, black bean and goat cheese tamales

Squash Recipes: Real Healthy

Add a Mexican holiday touch with tamales combining squash with black beans and creamy goat cheese.




Pack each meal with nutrients with these great healthy dinner recipes!






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