It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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Is there anything better than a warm bowl of comforting soup during a crisp autumn evening? A relaxing massage on a tropical beach might rival the bowl of soup, but just imagine that it isn’t for the sake of our argument. The ingredients in that bowl of soup, though, can either benefit or harm your health. Fortunately for you, the soups in this article are made from whole food ingredients and free of preservatives, excess sodium, added flavors, and unhealthy fats. 

There are many different soups, yet people tend to stick to a few classics: chicken noodle, tomato, or minestrone. If you purchase these soups in their canned form, chances are they are riddled with sodium, saturated fat, and processed ingredients. If you tend to enjoy soup when you are sick, you don’t want to put harmful ingredients in the body. In order to recover more quickly, the body requires nutritious foods that contain essential vitamins and minerals. The antioxidants in vegetables can help fight inflammation and get you on the mend more quickly than a can of beef stew.

Now, you do not have to fall ill in order to enjoy a bowl of soup. Comfort your soul on a crisp fall evening with one of the following soup recipes. If you make one of these soups, drop a comment and let us know how you liked it!

Creamy Celeriac Soup

This soup has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming fall soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic.

Click here to make the soup.

Roasted Root Vegetable Soup

Warm, comforting, and very filling, this roasted root vegetable soup includes root veggies like squash, carrots, and potatoes, and onion. Although we have a list of ingredients, you can take a little creative liberty with your root veggies.

Click here to make the soup.

Zucchini Potato Soup

An easy, velvety zucchini potato soup that is perfect for the chilly days of fall and winter. It makes for a great non-dairy, filling dinner!

Click here to make the soup.

Slow Cooker Butternut Squash Soup

Winter squash? Didn’t fall just start? You are not wrong but winter squash refers to squash that are harvested during the fall. And this soup uses one of the most notable squash of the season: the butternut squash. It’s easy to prepare, cozy, and has incredible depth of flavor.

Click here to make the soup. 

Tomato Lentil Soup

Get ready to feast on this culinary creation. This dairy-free, creamy tomato lentil soup is incredibly satisfying and packed with protein. It’s very adaptable, so you can put a little creative culinary spin on the recipe if the inspiration strikes.

Click here to make the soup. 

Roasted Carrot Soup

Slurping a hot soup on a chilly fall evening somehow puts an end to the chaos of the world and allows you to focus on enjoying deliciousness. Give your body and soul a comforting hug with every spoonful of this roasted carrot soup.

Click here to make the soup.

Vegan Tomato Basil Soup

Made with simple ingredients that yield a rich soup with serious depth of flavor, this vegan tomato soup may contend with the best of the best. 

Click here to make the soup.

Simply Vegan Tasty Tortilla Soup

When you see a bowl of tortilla soup, the natural response is to devour it. Even though there is some prep work for this vegan tortilla soup, don’t be afraid! Add everything to a pot and let the flavors intensify!

Click here to make the soup.

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With shorter days and colder nights, you need recipes that are warm, comforting, and hardy. At the same time, you don’t want to make a recipe that takes four hours to make. That’s the great thing about this vegan butternut squash and chickpea stew. After about 15 minutes of prep work, the total cooking time is about 30-40 minutes. Now that’s the kind of time in the kitchen we’re talking about!

This stew is inspired by Moroccan flavors because it is infused with spices and ingredients from that area. Coriander and cinnamon are very aromatic and will fill your kitchen with their intoxicating aromas while the stew simmers. Plus, you have the pungent and spicy harissa that you add to the stew. Harissa is a North African red chili paste or sauce made from a few simple ingredients. More often than not, harissa contains garlic, olive oil, chiles, citrus, and a few warm spices. It can be a bit spicy, tangy, slightly sweet, and smoky, so you can add a little more or less to this stew depending on your spice tolerance.

Although you can enjoy this stew on its own, it does go great with couscous or rice. This decision is entirely up to you, though, because it is just as tasty with or without those side dishes. The crazy thing about this stew is that it is even better the next day after you reheat it. And don’t forget that you can always mix in a little extra dollop of harissa to enhance the spice level.

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Bring on the winter squash and comforting soups because fall is here! You may be thinking, “Winter squash? I thought fall just started!” You are not wrong, but winter squash actually refers to squash that are harvested during the fall. Of the winter squash that you see in the store, butternut, kabocha, pumpkin, and acorn squash are the most popular.

Sometimes, you want to make a comforting soup that boasts incredible depth of flavor, but you don’t have time to watch over it as it simmers for 4 hours on low heat. That’s why we love slow cookers! Your only responsibility is to add all of the ingredients into it and program the time and heat. Then you just let the slow cooking do the work. What you’re left with is a rich, incredibly flavorful creation that is ready to eat as soon as you get home.

There is one thing to note about that above statement: you have to blend the ingredients in the slow cooker. You can do this by using an immersion blender, or you can add the ingredients to a high-speed blender in batches. Once you puree the ingredients and the texture is luxurious and creamy, you can ladle it into bowls and enjoy. A quick note before you make the recipe: don’t forget to remove the bay leaves after cooking. Just be careful not to blend them with the rest of the ingredients.

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If the crisp air and golden-brown leaves didn’t clue you in, the addition of pumpkin spice lattes to coffee shop menus signal that fall is underway. Fall isn’t just about pumpkin-flavored foods and beverages, though. As you move further into the autumnal months, you start to see an assortment of fresh, fall produce in grocery stores. In addition to being hardy and nutrient-dense, many fall produce items burst with flavor. 

According to the Cleveland Clinic, a diet that incorporates fall fruits and vegetables, along with whole grains and legumes, supports a healthy heart. A 2020 study found that vegetarians who ate a diet rich in nuts, vegetables, and soy, experienced a lower risk of stroke than non-vegetarians who ate meat. Hopefully this incentivizes people to veg out from now on, especially on the fruits and vegetables detailed in this article. 

Shopping and cooking with seasonal ingredients is better for your health and the environment. The reason for this is because seasonal produce is at peak freshness and nutritional value, and typically from local farmers. This helps to reduce carbon footprint because not as much transportation is required to get the produce from the farm to your local grocery store. Depending on where you live, you may see different fall fruits and vegetables, but these are some of the best ones to eat no matter where you are. 

Eggplant

This low-calorie nightshade is a great source of fiber, antioxidants, vitamins, and minerals, especially potassium and vitamin B6. Eggplant is rich in anthocyanins, a type of pigment with antioxidant properties that give eggplant the signature purple hue. Nasunin, an anthocyanin in eggplant, may be effective at protecting cells against free radical damage. Adding more eggplant to your diet may also help decrease your risk of heart disease and improve blood sugar control. 

Brussels Sprouts

One cup of cooked Brussels sprouts contains 14% of the daily value (DV) of fiber. There is also a lot of evidence that indicates that these cruciferous vegetables may aid in your fight against cancer. Researchers attribute ability this to the glucosinolates in Brussels sprouts, which have cancer-preventative properties. Brussels sprouts may just be one of fall’s most underrated treats, and you can cook them or enjoy them raw. 

Cauliflower

Even though your mom always told you to eat green vegetables, you shouldn’t avoid cauliflower because of the bland color. Cauliflower happens to be an excellent source of fiber and potassium, two nutrients that aid with blood pressure regulation. Shockingly, most American adults don’t meet the recommended daily intake of either nutrient, but eating cauliflower can fight that statistic. Cauliflower is also an excellent source of vitamin C, which stimulates collagen production and enhances immune function.

Winter Squash

Don’t let the name fool you because “winter squash” is the umbrella term for squash harvested in the fall. Winter squash varieties include spaghetti squash, butternut squash, acorn squash, and more. Not only are these squash varieties rich in flavor and hardy, but they also provide lots of beta-carotene, magnesium, potassium, and fiber. According to food data, there are 5,920 micrograms (mcg) of beta-carotene in one cup of butternut squash. Beta-carotene is a plant pigment that the body converts to vitamin A, which is beneficial for immunity and eye health. Additionally, vitamin A supports healthy kidney, heart, and lung function, so get your dose of winter squash this fall. 

Artichokes

Unfortunately, many people eat artichokes in the unhealthiest way possible: in spinach artichoke dip. This dairy-rich, fattening appetizer has zero nutritional value from the artichoke or spinach. You can steam or grill artichokes, seasoning them with sea salt, garlic, pepper, olive oil, and lemon juice. Several studies indicate that, gram for gram, they contain more antioxidants than any other vegetable. 

Pears

People often overlook pears for some odd reason, despite their juicy, sweet flavor profile. Nutritionally, they are similar to apples, but they have more fiber. A medium pear offers about 20% of your DV of fiber, and it only is 101 calories. A small 2019 study monitored participants with metabolic syndrome, diabetes, high blood pressure and obesity. The participants ate two pears daily and were able to improve heart health and other markers of good health. Researchers noted that the fiber played a large role in this, as diets rich in fiber are linked to reduced risk of heart disease. 

Cranberries

Cranberries are only in season for a short while, so get your hands on them while the gettin’s good. They have a bright red hue and may be the quintessential fruit of fall. Just like eggplant, cranberries have anthocyanins that work to reduce oxidative stress in the body. This is very important because too much oxidative stress in the body increases the risk of Alzheimer’s disease and diabetes. One study found that participants who took a daily cranberry supplement (equating to one cup of cranberries) for twelve weeks experienced improved memory and lower LDL cholesterol. Dried cranberries are readily available, but the nutrients lie in the fresh varieties.

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It’s a yellow zucchini, right? Yellow squash is actually much less popular than zucchini, despite the fact that it is just as nutritious. Yellow squash is a form of summer squash that includes a few straight-neck and crookneck varieties. You can find these varieties at farmers markets and grocery stores during the summer, which is when they are in season. 

What Is Yellow Squash?

Yellow squash is a type of summer squash within the Cucurbita plant family. It has thin yellow skin and pale flesh and small edible seeds inside. It looks similar to zucchini, but the seeds are bigger and it grows in less uniform, cylindrical shapes. The primary difference between yellow squash and winter squashes is that winter squashes are more mature because they have more time to grow before harvest time. That means that winter squashes tend to have richer nutrient profiles, whereas summer squashes tend to have higher water content. 

Yellow Squash Nutrition Facts

Yellow squash is a non-starchy vegetable that is not a carb or starch like potatoes or winter squashes. Many of the antioxidants and nutrients exist in the skin, which is why nutritionists encourage people to eat this veggie with the skin on. Below, you’ll find the nutrition facts for one medium, raw yellow squash:

• Calories: 38
• Carbohydrates: 8 grams (g)
• Fiber: 2 g
• Fat: 2 g
• Protein: 2 g
• Potassium: 15% of daily value (DV)
• Vitamin C: 56% of DV
• Phosphorus: 7% of DV
• Vitamin K: 11% of DV
• Iron: 9% of DV
• Folate: 14% of DV
• Magnesium: 8% of DV
• Vitamin B6: 10% of DV

Full Of Fiber

One of the primary benefits of increasing your fiber intake is that you can help fight constipation. One cup of squash contains over a gram of fiber, which may help improve digestion and reduce the risk of gastrointestinal problems, including hemorrhoids and diverticulitis. Several studies concluded that fiber-rich foods may also help manage blood sugar levels. This helps you avoid energy dips that result in overeating or unhealthy cravings later in the day. 

Rich In Antioxidants

Although the flesh of yellow squash contains antioxidants, the peel is where they are primarily concentrated. The antioxidants in yellow squash include carotenoids and phenolic compounds, including lutein, dehydroascorbic acid, beta-carotene, and zeaxanthin. Many of these compounds exhibit pro-apoptotic activity, meaning they may be able to fight cancer. Beta-carotene, for example, converts to vitamin A in the body and supports healthy vision, skin renewal, and immune health. Lutein and zeaxanthin may protect the eyes from age-related diseases and vision loss, reducing the risk of macular degeneration and glaucoma. 

Improved Immune Health

As an excellent source of vitamin C, yellow squash is a great immune-boosting food. Vitamin C acts like an antioxidant and works to defend the body against free radicals and oxidative stress. Experts concluded that vitamin C stimulates neutrophil migration to the site of infection. It may also enhance microbial killing and oxidant generation, protecting host tissues from excessive damage. Vitamin C also increases your body’s ability to absorb iron in the digestive tract, which may help protect you against anemia. 

Better Heart Health

Calling back to the first benefit of yellow squash, the fiber content may help reduce bad LDL cholesterol levels. Preventing LDL cholesterol from oxidizing can help reduce your risk of clogged arteries. Additionally, the vitamin K in yellow squash works to protect your heart against atherosclerosis. It does this by inhibiting calcium build-up inside your blood vessels. This can prevent them from bursting or tearing, which may cause life-threatening illnesses like heart attack, kidney failure, and stroke. 

Low In Carbs And Calories

With approximately 20 calories in a small yellow squash or 40 in a medium-sized one, yellow squash is great for people watching their waistline. The few calories in this vegetable come from the low carb content. One cup of yellow squash only contains about four grams of carbs, meaning it is a great replacement for higher carb foods like potatoes and corn. Even though it has fewer calories and carbs than other foods, yellow squash contains fiber, which helps you feel full. Substitute this veggie for high-calorie and high-carb boxed noodles by spiralizing it!

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This recipe for acorn squash goes beyond the typical combination of butter and brown sugar. We’re taking an herbaceous turn this fall because the herbs play off the inherent sweetness of the squash. It’s a near perfect recipe, and we think you are going to love the flavors. This acorn squash is a beautiful side dish, but you could also eat it as a main course. We won’t be mad at you either way.

You can use fresh or dried herbs for this recipe, but fresh is always best. If you decide to use dried herbs, you’re going to have to adjust the amount because dried herbs are more concentrated than fresh herbs. It’s also important that you cut the acorn squash the same because you want to cook evenly.

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Butternut squash is one of our favorite squash varieties. Not only is it extremely affordable, but it’s also nutrient dense and packed with subtly sweet and earthy flavors. Sometimes, it can be frustrating to cook with, so people tend to shy away from it. The only work that you have to do in this recipe is cut the butternut squash in half, spoon out the seeds, roast, and then mash the roasted squash. There is no peeling necessary, which is excellent news considering that a butternut squash is a pain to peel. The ingredients are simple, delicious, and they just comfort the soul. We hope you enjoy this recipe.

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Whether you believe it or not, it’s possible to warm up your body with food on a raw vegan diet. This doesn’t involve heating the food up, so hold your horses. It does, however, involve blending the soup for an extended period of time. Not only does this help to break down the fibrous pumpkin meat, but the high-speed revolutions naturally warm up the soup. This soup also contains warming spices that help to comfort the soul. You can add a little dash of cayenne to turn up the spice level and to increase the warmth!

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The decisions you make in the grocery store will directly influence how your body functions. Most people are unaware of the fact that they regularly purchase and eat inflammatory foods that cause bloating, gas, poor digestion, and more. These are inflammatory reactions to invasive chemicals, microbes, or plant pollen. Experiencing these symptoms every once in a while is not life-threatening, but constant inflammation can cause serious problems. 

If you can rule out food poisoning or the flu and continue to experience acid reflux, cramping, or diarrhea, you could be experiencing chronic inflammation. Chronic inflammation is your enemy, because the body is no longer responding to neutralize a foreign invader. The Standard American Diet, also known as the common Western diet, messes with the gut microbiome, decreasing the amount of good bacteria and upsetting the stomach. This can lead to digestive issues, arthritis, diabetes, and life-threatening conditions like cancer, heart disease, and dementia. 

Foods That Cause Inflammation

Trying to decrease inflammation in the body? The most important foods to eliminate from your diet include sodas, sugary beverages, margarine, lard, shortening, refined carbohydrates (such as white bread, pastries, or processed snacks), fried foods, red meat, and processed meats. As you may be aware, these inflammatory foods are not surprisingly bad for your health. Most of these foods have been linked to type 2 diabetes and heart disease, and they are associated with excess inflammation. These foods also contribute to obesity, another condition that increases your risk of chronic inflammation. 

Foods That Fight Inflammation

Some foods cause inflammation, while others work to reduce inflammation. Most of the foods that have anti-inflammatory properties are plant-based and unprocessed. The minimal processing helps these foods retain their nutrients and anti-inflammatory properties. Protective plant compounds are in the following foods:

Root Vegetables

Root vegetables are hearty, comforting, and loaded with a diverse mix of antioxidants that support immune function. These veggies are also rich in fiber, complex carbohydrates, and vitamins A and C. Vitamin A helps to encourage tissue healing and reduce inflammation and vitamin C supports collagen production and toxin elimination. The best root vegetables to include in your diet are carrots, parsnips, sweet potatoes, beets, celery root, rutabaga, kohlrabi, turnips, ginger, turmeric, and horseradish. 

The Allium Family

We’re talking about the allium family, not The Adams Family. This family of vegetables includes garlic, onions, leeks, shallots, chives, and scallions. All of these are rich in flavonoids and organosulfur compounds, which have been known to inhibit tumor growth, according to laboratory studies. Allium vegetables also contain a lot of vitamin C and other compounds that naturally decrease inflammation in the body. 

Nuts And Seeds

According to several dietary studies, people who regularly incorporate nuts and seeds into their diet have lower inflammatory markers of C-reactive protein. It’s not healthy to snack on nuts all day, but experts say that swapping three servings of red meat with three small servings of nuts or seeds per week helps lower C-reactive protein. Nuts and seeds are also rich in omega-3 fatty acids, which help reduce other inflammatory markers. 

Herbs And Spices

If your seasoning game is on point, then you are two steps ahead of everyone else. We are talking about the use of herbs and spices, though, not pre-blended spice mixes with preservatives and flavorings. Various herbs and spices, including fennel, parsley, basil, dill, ginger, turmeric, black pepper, and more, have antioxidants and polyphenols that help reduce and prevent inflammation. 

Cruciferous And Leafy Green Vegetables

Cruciferous vegetables, which include cabbage, cauliflower, broccoli, and Brussels sprouts, all have detoxifying properties. They are low in calories and provide anti-inflammatory benefits that help to combat heart disease and other conditions caused by chronic inflammation. Leafy greens are also beneficial for clearing up inflammation. In fact, nutritionists say that consuming leafy greens can undo a lot of inflammatory damage that comes from eating a poor diet. 

Winter Squash

Winter squash may be some of the most comforting and delicious vegetables in existence. Acorn, butternut, spaghetti, kabocha, delicata, and pumpkin squash are some of the most nutritious squash varieties to consume. Many of these squash contain cucurbitacins, which work to stop the production of inflammatory enzymes. Winter squash are also rich in vitamin A and vitamin C. 

An anti-inflammatory diet will vary for each individual. Something that has anti-inflammatory properties may actually cause inflammation in someone with a sensitive system. All you can do is experiment with the foods listed in this article and see if they help your situation. 

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