Fall Squash – Guide to Plant Based Cooking Squash this Season

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Fall Squash

There are many different types of fall squash. Here are four of the most popular and some easy plant based recipes you can use to cook them.

Butternut Squash

This squash has a peak season from early fall to all of winter so you have plenty of time to cook some. It is high in vitamin A, potassium and fiber. A high nutrient profile makes it beneficial for digestion, blood pressure regulation and healthy skin. One cup of cooked butternut squash has only 82 calories but is surprisingly filling due to the high fiber content.

This squash can be roasted, made into a soup or even dessert. My favorite recipes is this one from Keeping the Peas. It turns roasted butternut squash into a full meal. Plus any dish that I can cover in spicy salsa is a favorite of mine.


Acorn Squash

The acorn squash gets passed over but maybe you will reach for it first after hearing about it’s magical healing properties. Just kidding, but it is very healthy. This squash is packed with vitamin C, potassium and magnesium. This mineral is often lacking in our diets so no excuse to throw some acorn squash in the oven this week.

Acorn squash can be stuffed like the recipe above. I think the best way to cook is baking it for a healthy dessert option. This recipe below from Simply Recipes can be made plant based by substituting butter for a plant based butter or light flavored oil.


Kabocha Squash

Ok, I know I am not supposed to play favorites but…..this is my favorite squash. The creamy texture of this one makes it versatile plus its packed with nutrients that have been shown to prevent diabetes, boost the immune system and reduce inflammation.

I have two ways I like enjoying this squash. The first is to steam until it’s tender and then I serve it with rice and soy sauce. Mmmm so good! The second is a creamy vibrant soup like the recipe below from Drive Me Hungry.


Spaghetti Squash

Probably the most popular of the fall squash. This squash gained it’s popularity as a healthy carb replacement in spaghetti dishes. With only 10 grams of carbohydrates per one cup of cooked squash it makes a great low carb option. It also has more fiber, vitamins and minerals than traditional pasta too.

A nice bowl of spaghetti squash with marinara is a quick, delicious and healthy meal. For a fun pasta twist with spaghetti squash try this recipe from Love and Lemons. I like to add extra lemon juice for a zesty meal.


I hope you feel inspired to try some new recipes and enjoy squash this fall season. Let me know your favorite squash recipes 🙂

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