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Squash Your Hunger This Fall – Fill up, Buttercup

Squash Your Hunger This Fall – Fill up, Buttercup

Winter squash is one of my favorite vegetables. It’s full of fiber, low in calories, and fills you up. Squash can be used in a variety of ways—as a savory side, a base for soups, a low-calorie substitute for butter in baking, a topping for salads and burritos, and even a sweet ending to your meal.

Best of all, squash keeps us healthy. In addition to its high fiber content, squash provides all the vitamin A you need in a day in just a half-cup serving. It’s also an excellent source of iron and a good source of potassium.

Here are three easy meal ideas using three different forms of squash: fresh, frozen, and canned.

For fresh winter squash, my go-to is buttercup. It has a wonderfully creamy texture, and the skin is so thin that I don’t even peel it before cooking (or eating).

To roast this beautiful squash, rinse, chop in half and scoop out the seeds. If you’re roasting it alone, you can simply brush the two halves with oil and sprinkle with seasonings (my favorite combo is cinnamon and salt). If you’d like to roast more vegetables with it (I’d recommend beets, turnips, rutabagas, and/or parsnips), chop all your veggies into equal sizes and spray with oil to cover evenly. Then roast in a 400-degree oven for 30-40 minutes (diced squash will need less time than halved). Serve with a lean piece of meat for a balanced and satisfying meal.

Frozen butternut squash is now relatively common in the freezer section, and takes all the prep work out of enjoying squash! You’ll be surprised at how decadent this Butternut Squash Soup recipe is; the squash base provides a rich golden color and tastes like sugar and cream. This soup pairs perfectly with a grilled chicken salad.


Chili is on the top of my list for fall cooking, and my absolute favorite is this pumpkin chili. Canned pumpkin is the exception to canned foods: there is no added sugar or salt. The orange-tinted chili and black beans provide the holiday colors naturally, while traditional chili spices mixed with pumpkin pie spices blend spicy and sweet on your tongue.

Pumpkin soup

Pro tip: if you haven’t heard, Greek yogurt is the new sour cream. With 12 grams of protein in a half-cup, it turns this tasty chili into a stick-to-your-ribs favorite.

Learn how our team of registered dietitians can help you live a healthier lifestyle.