October Food of the Month - Butternut Squash

As the weather turns chilly, winter squashes take center stage!  These hearty vegetables have a long shelf life and before modern refrigeration were a staple that helped feed people through the cold winter months.  Butternut squashes are long and pale in color (pictured above), have a sweet flavor similar to pumpkin and sweet potato, and taste great roasted both in salads or alone as a side dish.  They also make a colorful, healthy addition to any chili or soup and are an excellent source of Vitamin A.  The recipe below for roasted butternut squash was featured at Spectrum’s Plant Based Nutrition Class and our participants loved it!


Roasted Butternut Squash with Cinnamon and Vanilla

Serving size: ½ cup

Makes ~ 6-8 servings



            1 large butternut squash

            1 ½ tablespoons olive oil

            1 ½ tsp vanilla

            Cinnamon (to taste)



1)    Peel and dice butternut squash (may buy diced and skip this step if desired)

2)    In a large bowl, combine diced butternut squash, olive oil and vanilla

3)    Spread out over cookie sheet and sprinkle with desired amount of cinnamon

4)    Bake in oven on 450 ̊ F for 20-30 minutes or until fork tender and slightly browned


Nutrition Info:

Calories: ~105

Carbohydrates: ~15 gm

Protein: ~1.5 gm

Fat: ~4 gm

Fiber: ~1.5 gm

Sodium: 0 gm


Article written by Spectrum nutritionist Christina LiPuma, RDN, LDN