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Healthy Recipes: Winter Squash!

Winter squash is in season: butternut, acorn, spaghetti and Hubbard are but a few of the many varieties you can find in your local stores now. Winter squashes are low in calories, high in fiber and nutrients, and they are part of many hearty satisfying winter meals!

I. Savory Roasted Squash


  • 1 winter squash (any kind except spaghetti squash), cut into ¾-inch pieces (about 4 cups)
  • 4-8 cloves garlic
  • 2 medium onions, cut into ½ inch chunks
  • ¾ tsp dried sage
  • ½ tsp salt
  • 3 tbsp canola or other oil
  • ¼ cup grated parmesan cheese


  • Preheat oven to 350 degrees.
  • Toss squash, whole garlic cloves, onion pieces, sage, salt, and oil together in a large mixing bowl.
  • Arrange in a single layer on a baking sheet with a lip around the edge (to prevent oil from spilling over).
  • Bake for 15-20 minutes. Stir and return to oven.
  • Bake for 15-20 more minutes or until squash is soft and can be pierced easily with a fork.
  • Toss with parmesan cheese and serve!

Leftovers can be turned into a delicious soup! Mash them with a potato masher, mix with milk and/or water. Simmer 20 minutes and serve!

II. Butternut Squash and Apple Casserole


  • 3 cups butternut squash, chopped
  • 2 cups apples, chopped
  • 1 cup onion, chopped
  • ¼ cup raisins
  • 2 teaspoons oil
  • 1 cup cornflakes
  • 2 tsp thyme or rosemary
  • ½ tsp black pepper
  • ¼ cup low-sodium chicken or vegetable broth


  • Preheat oven to 400 degrees.
  • Use a peeler to remove skin from squash and chop into bite-size pieces.
  • Add squash, apple, onion, raisins, and oil to a bowl. Stir to mix.
  • Add mixture to an 8-inch by 8-inch baking dish. Bake for 20 minutes.
  • While the mixture bakes, put corn flakes, herbs, and pepper in a resealable plastic bag. Crush cornflakes with your hands or a rolling pin.
  • After 20 minutes, remove baking dish from the oven. Pour in broth*; stir to mix. Sprinkle cornflake mixture on top.
  • Bake for 30 minutes.
  • Wheat bran flakes or dried bread crumbs can be substituted for cornflakes

*If you are using a ceramic or glass baking dish, heat the broth first. Do not pour cold broth into an oven-hot glass or ceramic baking dish!