Wednesday, September 15, 2021


 "Food is our common ground, a universal experience."

                                ---James Beard

Visiting farmers markets this time of year is pure fun. Fall squash in beautiful shades of orange, yellow, and green - such as butternut, acorn, pumpkin kabocha, and delicata - mimic the color of fall leaves as trees say good goodbye to summer and prepare for winter.

Butternut squash is one of my favorites.  With its deep orange color and high fiber content, the versatility of butternut squash is overshadowed by its powerhouse of nutritional value.  Roast it with root vegetables.  Cube it for sauteeing. Cook it with onions, curry, and coconut milk for comfort soup to serve for friends. According to the US Department of Agriculture, 1 cup cubed has 493 mg of potassium, 2.8 grams of dietary fiber and only 63 calories.  High in beta-carotene, it is good for your skin and your digestive tract.

When you visit your local farmers markets this fall, look for a new “baby” variety of butternut squash.  I tried it for the first time this month and it is delicious!  You can have your own personal butternut squash! I served it with wild rice, sautéed beet greens, and crabless cakes – simply divine!  

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect