Squash – Fall Colors While You Eat


Brilliant colors surround the city.  Shades of yellow, gold, orange, red and brown explode against a background of clear blue sky.  The dark evergreens stand out on the hills.  The air is crisp.

Photo by: judywross

During fall, along with the scenery, our foods change.  This fact is muted by the modern grocery store, where most products are available all of the time.  But, for those wanting to experiment with natural eating strategies, eating what is in season is a good place to start and fall foods bring nutrition and color to your plate.

Fall Food

Apples, pumpkin, cranberries, all present distinctive fall colors and flavors.  But, squash…the humble squash…offers an amazing variety of color, texture, and flavor.  Squash exhibits this same variety in its nutritional value as well.  Squash is a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese.  Plus, the orange and yellow pigments of squash signal the presence of carotenoids.

Acorn Squash

This autumn, as you focus on eating what is in season, don’t forget to experiment with squash.

Photo by: shaferlens

If you are already a squash expert, please leave a comment with your favorite recipe, preparation tips, and serving suggestions.  If you need a place to start with squash, try this colorful and tasty experiment.

Squash with Mushrooms, Walnuts, and Feta


—Butternut Squash


—Salt and Pepper

—Button mushrooms


—Feta cheese


—Peel and cube the butternut squash.  Place in a pot and cover with water.  Bring to a boil and continue to boil until the squash is soft enough to mash.  Drain water.  Add butter, salt, and pepper.  Mash squash and other ingredients.

—Meanwhile, clean and slice the button mushrooms.  Warm the mushrooms in a frying pan to release their moisture and strengthen their flavor.  Then add mushrooms to squash.

—Place squash  / mushroom mix in a shallow baking pan.  Crumble feta cheese over top and cover with walnuts.  Bake at 350 until feta is soft and walnuts are toasted.


One response to “Squash – Fall Colors While You Eat

  1. I’ve been served this dish at my own dinnertable – loved it! Thanks Adam!
    -your Wife

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