FALL Into Food

Fall is a great time for food from pumpkin and winter squash to hot drinks and holiday fav’s!  To help with the onset of the Holiday season, here are a few go to ideas for filling up on some great tasting seasonal foods before going crazy starting on Halloween! These are tasty and healthy enough that you can “Fall Into Food” and still fit into your pants!

*Squash-Butternut, Acorn, Pumpkin- full of vitamins and minerals as well as a great source of carbohydrate and fiber that will fill you up and satisfy your appetite.

*Fruits-Apples, Pears, Cranberries- Natural sugars help to make these fun to add to any meal and a decent amount of fiber to counter the sugar. *Avoid sugar added cranberries, boil and simmer your own for a great sauce starter and well and desert topping.

*Nuts/Seeds: Pumpkin Seeds, Chest Nuts- Raw or roasted you cannot go wrong with these two.   Add to cold or hot dishes, or just keep on hand having a quick energy hit anytime anywhere.

*Veggies-Parsnips, Brussels, Broccoli- The heart of the meal at any time during the day. Combine with Olive oil cooked or raw to help your body get all the benefit it can from the vitamins and minerals in these amazing veggies!



Why Spaghetti Squash?

This mild squash can be roasted as-is, stuffed, or used as a substitute in thin noodle recipes, from Asian to Italian. Yes, really! Once cooked, the flesh can be separated into long strands with a texture similar to angel hair pasta — chewy, tender and slightly fragile. Top with marinara sauce or olive oil and lemon juice. Or use in place of rice under curries, stews and beans.

















Roasted Spaghetti Squash with Almond Curry




  • 1 small (2 1/2 pound) spaghetti squash
  • 1 can no-salt-added diced tomatoes
  • 1/2 cup unsweetened almond butter
  • 2 teaspoons curry powder
  • 1/4 teaspoon plus 1/8 teaspoon fine sea salt, divided
  • 3 cups thinly sliced greens, such as baby kale or spinach


Directions:  Preheat the oven to 375°F. Halve squash lengthwise and use a spoon to scoop out seeds and discard. Place squash cut-side down in a 9×13-inch baking dish.  Pour 1 cup water into the dish and roast until squash shells are tender when pressed with your finger, about 30 minutes. Let sit until cool enough to handle. Leave oven on.


Meanwhile, pour tomatoes into a strainer set over a bowl. Set tomatoes aside and pour juice into a blender. Add almond butter, curry powder and 1/4 teaspoon of the salt and blend until smooth.


Rake a fork back and forth across squash to remove flesh in strands, keeping shells intact. Transfer squash to a bowl and toss with remaining 1/8 teaspoon salt. Return shells cut-side up to the baking dish. Spoon one-third of the squash into shells, dividing evenly. Top with half of the tomatoes and half of the greens, then drizzle with about one-third of the almond sauce. Repeat the layering. Top with remaining squash and sauce. Roast until filling is heated through and greens have wilted, about 15 minutes.


Nutritional Info:

Per Serving: 290 calories (160 from fat), 18g total fat, 1.5g saturated fat, 0mg cholesterol, 370mg sodium, 29g carbohydrates, (9 g dietary fiber, .11g sugar), 9g protein.

Serves 4, high fiber, dairy free, wheat free, gluten free, vegan, vegetarian