by | Nov 7, 2022 | Healthy Bites


Yes, squash! I know, why am I doing an entire blog post on this. Simply because Squash is awesome for you. And because there isn’t enough highlighting the benefits of these vegetables, its worth writing about!

Recently, I had made a roasted butternut squash to go with a meal I was making for my husband and I. He had never had butternut squash and was pleasantly surprised at its texture and flavor. A similar flavor to a sweet potato, but with a slightly less starchy profile. As my husband was asking more about this vegetable, he said, “cool, so I’m eating mushy, tasty fiber”…..umm…sure.  I wouldn’t describe it as mushy, but I certainly knew what he meant! He also kept saying how filling it was and how surprised he was by that! YES! That is the beauty of nutritionally dense food and fiber! So satisfying and registers so easily to the brain and the gut that its satisfied. Also such a great source of good food to feed that good gut bacteria as well for awesome digestion, nutrient absorption and immunity. So much benefit!

Squash is also an incredible source of magnesium, calcium, iron, Vit A and Vit B6. It is an awesome addition because of the antioxidants it contains. Due to its color, its super high in beta-carotene!

There are many forms of squash and they all differ in texture, calories and types of nutrition. I typically don’t discuss calories much, but the science-nerdy part of me likes looking at the composition of things sometimes. I love all vegetables and these are just fun because of their versatility in use. Some are higher in fiber than others. 1 cup of cooked butternut squash carries almost 7gms of fiber! Yay! Per cup, whereas 1 cup cooked spaghetti squash carries 3gms of fiber. However, at only 42 calories a cup, spaghetti squash is predominantly protein and fiber! Such an easy way to add volume and nutrition at a meal!

To learn more about this vegetable and the many (18 to be exact) different types there are, check out this article brought to you by Delish. https://www.delish.com/food/g28413312/types-of-squash-varieties/

Here are 24 spaghetti squash recipes to check out! See how creative you can get! https://www.delish.com/cooking/g3001/spaghetti-squash/

Here are 16 acorn squash recipes as well! So much to choose from! https://www.thepioneerwoman.com/food-cooking/meals-menus/g40721287/acorn-squash-recipes/?slide=9

Enjoy the season where squash is aplenty! Try it as an alternative to a potato or other grain as well, just to mix up the nutritional benefits.


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Meet Nicole

Registered Dietitian Nutritionist

Nicole is recognized state-wide and nationally as a Registered Dietitian and is also a Certified dietitian through the state of Wisconsin. She is also a Board Certified Sports Dietitian and a Certified Personal Trainer and Physical Fitness Instructor.

Nicole’s areas of expertise include: Wellness and lifestyle coaching, weight management, behavior modification, eating disorders, vegetarian lifestyles, gluten-free living, sports nutrition, recipe and menu design and development.







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