Fall is a beautiful season of change! With it comes some seasonal foods that just “go” with cold, frosty days and nights. One of my favorites is winter squash–there are a variety available at your local grocery store–butternut, acorn, spaghetti, hubbard, pumpkin. Here are a couple of ideas that call for Butternut Squash–the same recipes could be used for acorn, hubbard or pumpkin.

Curried Butternut Squash  (gluten free!)
Makes about 8 servings, 100 calories, 1 gm protein, 18 grams carbohydrate and 3 gm fiber per serving.


  • 1 large butternut squash–soften in microwave (5 minutes on high), then cut in half, take seeds out and cut into 3-4 inch chunks (leave skin on); place in  9X13 inch baking pan (Can also use 8 cups pre-cut raw squash–‘will take a little less time to cook)
  • 1/2 cup orange juice AND 2 tablespoons Dry Sherry (pour over squash)
  • Mix together and brush over squash:
    • 2 Tablespoons olive oil
    • 1-2 teaspoons medium yellow curry powder
    • 1/2 teaspoon ground ginger
    • 1/2 teaspoon ground cumin
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • Salt and pepper to taste

Cover and bake at 400 degrees F for 30-40 minutes, or until squash is soft. Remove cover and bake for an additional 5 to 10 minutes. Serve with any meat, fish or poultry.


Butternut Squash and Bean Soup (gluten free)
Servingidea: Garnish with non-fat sour cream or plain Greek Yogurt and/or fresh sprigs of cilantro.
Makes about 6 servings, 1 1/2 to 2 cups each; 240 calories, 7 gm protein, 38 gm carbohydrate and 4 gm fiber per serving.

  • 1 medium Butternut squash    or 8 cups cubed, raw squash
  • 1 Leek, chopped
  • 1 large Red bell pepper, diced
  • 4 cloves or 4 teaspoons Garlic, diced or crushed
  • 3 tablespoons Olive oil
  • 1/2 cup Cilantro, chopped
  • 1-15 oz can Garbanzo beans, rinsed and drained
  • 1 teaspoon Cumin, ground
  • 1 tablespoon mild Chili powder
  • 1/2 teaspoon Dry mustard
  • 1 teaspoon Sage, ground
  • 4 cups Chicken or vegetable broth, low salt  (use more if a thinner soup is desired)
  • Salt and pepper to taste

Directions: Microwave whole butternut squash for 5 minutes to soften and make easier to cut in half.  Cut squash in half and scrape out seeds. Return to microwave for 15-20 minutes until cooked soft.

While squash is cooking, heat large, heavy pot; add olive oil, and minced garlic, leek and red bell pepper, sauté until soft.Add chicken or vegetable broth and beans.

When squash is done, scrape out flesh and add to pot and mash with potato masher (can also put mixture of all ingredients into a blender and blend until smooth).

Heat thoroughly, add cilantro, salt and pepper to taste and serve.