Are you Pump(kin)ed for Fall?

I don’t know about you, but I am very excited to be leaving the oppressive heat of summer behind me and am looking forward to enjoying everything that fall has to offer: milder temperatures, cozy layers, and seasonal dishes thatare satisfying, flavorful, and festive.

Nothing screams fall to me as much as a meal or dish that incorporates pumpkin or squash into the recipe. Most of us have plenty of experience with the more familiar forms of winter squash/pumpkin: the traditional round, orange pumpkin used to carve jack- o-lanterns (which is not really edible FYI), the canned pumpkin that is incorporated into many seasonal baked goods (which is nice but usually limited to sweet items), and the spaghetti squash that everyone loves as a low- carb alternative to pasta. However, for those of you who are interested in taking advantage of what the full range of the pumpkin/squash family has to offer, here are some suggestions on how each type can be incorporated into your menu.

* Butternut Squash: Great roasted and tossed into a salad or incorporated into chili (replace the sour cream with plain yogurt)

* Acorn Squash: Amazing in stuffing

* Spaghetti Squash: Great with breakfast dishes in place of hash browns.

* Sugar Pumpkin: This is your go-to for pies/desserts.

* Delicata Squash: Bake it like a sweet potato, you can even eat the skin!

* Kabocha Squash- Amazing as a pudding!

* Sweet Dumpling Squash: Mash it up!

* Canned Pumpkin: Puree with some cinnamon and honey and add to yogurt or spread on toast.

Here’s a recipe to try using a pie pumpkin. Enjoy the flavors of fall.

 Pumpkin Brussel  Sprouts


1 medium pie pumpkin (about 3 pounds), peeled and cut into 3/4-inch cubes

1 pound fresh Brussels sprouts, trimmed and halved lengthwise

4 garlic cloves, thinly sliced

1/4 cup olive oil

2 tablespoons balsamic vinegar

1 teaspoon sea salt

1/2 teaspoon coarsely ground pepper

2 tablespoons minced fresh parsley


Preheat oven to 400°. In a large bowl, combine pumpkin, Brussels sprouts and garlic. In a small bowl, whisk oil, vinegar, salt and pepper; drizzle over vegetables and toss to coat.

Transfer to a greased 15x10x1-in. baking pan. Roast 35-40 minutes or until tender, stirring once. Sprinkle with parsley.

Yield: 8- ¾ cup servings

Nutrition Facts (per 3/4 cup serving):

Calories: 114

Fat: 7 g

Protein: 3 g

Carbs: 10 g

Fiber: 2.25 g

by: Cari Thiede, RD, LD