Named for its nutty sweetness and buttery smoothness, butternut squash is a hearty, healthy vegetable that can be incorporated into your favorite fall dishes. Although technically part of the winter squash family, it is not too early to cook up this delectable gourd! It can be baked, roasted or mashed and flavored with a variety of seasonings such as coriander, cumin or cayenne pepper. You can also use it as a substitute for pumpkin in any recipe. We love to puree it into warm and delicious soups!

Butternut squash is an excellent source of fiber, potassium, and magnesium, as well as vitamins A and C. It is therefore beneficial to digestion, immune function, heart and eye health maintenance, among other body processes.

Pro tip: When selecting your squash, you should choose one that feels heavy for its size. Also remember to store your squash in a cool, low-light location for one month maximum and refrigerate it once cut.

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Butternut Squash Mac and Cheese

Course: Main Course, Side Dish

Keyword: butternutsquash, fallrecipes, Pasta, vegetables

Ingredients

• 1 tbsp avocado oil
• 1 small yellow onion diced
• 4 cloves garlic minced
• 1/2 tsp thyme dry
• 1 cup vegetable broth
• 1 medium butternut squash cubed
• 1 tbsp butter salted
• 1 1/2 tsp salt
• 1/4 cup fresh parmesan
• 1 lb penne pasta

Instructions

1. Heat avocado oil in a sauce pan. Add onion and sauté until soft. Add garlic and thyme. Cook 30 seconds.

2. Add vegetable broth to the mixture and bring to a boil. Add butternut squash and bring to a boil. Cook 15 minutes or until it becomes soft.

3. Meanwhile, cook pasta in a separate pot according to package directions.

4. Once butternut squash is soft, add mixture to a blender or food processor. Blend until smooth. Add butter, salt, parmesan and blend.

5. Pour squash mixture over cooked pasta and serve.

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Butternut Squash and Apple Harvest Soup

Ingredients

• 2 tbsp olive oil
• 2 parsnips large
• 1 onion chopped
• 1 ea butternut squash peeled and chopped
• 1 sweet potato peeled and cubed
• 1 cup carrots diced
• 1 Granny Smith Apple peeled, cored and sliced 1/4 inch thick
• 1 quart chicken stock
• 1/2 cup light cream
• 1/4 tsp ground nutmeg
• salt and pepper to taste

Instructions

1. 1. Heat olive oil in a large pot over medium heat. Stir in parsnips and onions, and cook until the onion softens and turns translucent, about 5 minutes. Add potato, squash, carrots, apple and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.

   2. Carefully puree the soup in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in cream. Season with nutmeg, salt and pepper, simmer gently for 5 minutes. 

Here comes fall, and with it tasty fall and winter vegetables, like the parsnip! Parsnips are a tasty treat alone and can also provide natural sweetness to dishes. Parsnips are relatives of the carrot, ranging from a pale yellow to off-white hue. It is no coincidence that many dishes include both carrots and parsnips, as they do complement each other nicely.

Parsnips are rich in vitamins C and K which are both vital to healing processes. They also contain potassium for heart and muscle health, folic acid for cell generation, and fiber to aid in smooth digestion.

Like other root vegetables, when choosing your parsnips, make sure that you pick those that are firm and crisp. Avoid parsnips with moist spots and many hair-like rootlets. Store parsnips in your refrigerator crisper up to 2 weeks or on the counter top 1-2 days if you plan to prepare them sooner. Remove green tops if still attached prior to storage, as they will draw in moisture.

Pro tip: Larger parsnips tend to have a tough core and are over-mature. They are most tender at about 8 inches in length and can reach 20 inches!

Parsnips can be a healthy snack choice with hummus, roasted with carrots, mixed into a salad as a side, or the perfect addition to a mixed dish such as stew or shepherd’s pie.

Here is a recipe that incorporates parsnips and will warm you up just as that cold weather rolls in!

Did you know that the eggplant is a member of the potato family? These vegetables come in many colors and sizes and have quite a few health benefits; they can be purple, green, white or striped and range from the size of a golf ball to a football!

Eggplants are a rich source of fiber, which can aid in digestion and in helping to keep you full. They also contain vitamin C and vitamin K, both of which help with the body’s healing processes. They are rich in potassium, which supports heart health, as well as magnesium for bone health. Eggplant also contains folate, which is important for women of child-bearing age. In fact, many useful medicines were derived from the same family as the eggplant. Additionally appealing is their low-calorie count-one cup of eggplant is just 20 calories! Many people use eggplants as a meat substitute in recipes. Any eggplant parmesan fans out there?

When picking out an eggplant, it is important to note that you should choose eggplants that are heavy for their size-these have the substance you are craving for minimal calories! Also avoid those with cracks or blemishes, as they may be older.

Pro tip: If you are looking for sweeter, more tender eggplants, choose the smaller ones. You should also make sure to store eggplants in the refrigerator crisper drawer if not preparing them right away and use them within 5-7 days.

Since eggplant is a summer harvest vegetable, one of the best ways to prepare it is on the grill!

Sugar snap peas are one of the two varieties of pea pods. Unlike their flat snow pea counterpart – snap peas have plump pods containing juicy peas inside. Snap peas have a string along their edge that can be removed by holding the leafy stem and pulling from end to end.

Each one cup serving contains 35 calories and 2 grams of fiber. They are a good source of vitamin C, potassium, magnesium, and folate.

When food shopping – look for pea pods that are firm, plump, and bright green in color. They should be stored in the refrigerator. Snap peas can also be purchased frozen and steamed before use. The nutrition content is identical in frozen vegetables. The best part is they last a year in the freezer instead of a week or two like they would in the refrigerator.

Here are our favorite ways to use them!
– Add to a stir fry with chicken or shrimp and mixed vegetables, serve with 1/2 cup brown rice.
– Boil for 3 minutes and immediately immerse in ice water. Serve with 2 tbsp hummus.
– Mix into to a quinoa or mixed green salad for a crunchy addition.