Squash Your Hunger

February 14, 2019

We love winter squash, especially butternut squash. First we cut off the bottom “bowl”, halve it and scoop out the seeds for toasting or composting. Then we steam the 2 halves for 1/2 hour and stuff them with a mix of cooked whole grains, veggies and/or beans. No recipe needed. Leftover cooked brown rice mixes well with any number of vegetables, a little tomato sauce if you choose and a sprinkle of nutritional yeast, even a spritz of balsamic glaze. Pop it in the microwave and you’ve got your main meal.

When the “bowl” has been devoured, the remaining “neck” makes more great eating for another meal, sliced into medallions and steamed, or chopped and mashed. 

On another day with another squash, be sure to try this fabulous soup: 


Butternut squash and parsnip soup

1 medium butternut squash

2 carrots 

3 parsnips 

1 small yellow onion

1/2 teaspoon ground coriander seeds 

6 cups water 

salt & pepper

2 tablespoons vinegar 

1 Bayleaf

Cook peeled and diced vegetables together in soup pot about 5 minutes. Add remaining ingredients. Simmer about 30 minutes. Remove bay leaf and purée soup  until smooth.


However you choose to eat your squash, it is high in multiple nutrients and low in calories, high in fiber and low in fat. The Physicians Committee for Responsible Medicine (PCRM.ORG) reminds us that orange foods are excellent cancer fighters because of their Beta-Carotene content, especially when consumed with a low fat whole food plant-based diet that excludes meat and dairy products. 

So enjoy the flavor and the color while squashing your hunger!


  • Dorothy Greet invites you on a journey to amazing good health and vitality through Plant-Based Eating.

    A heart attack turned her life upside down at age 70.

    Now, with a Cornell Certificate in Plant-Based Nutrition, this retired clergywoman teaches free classes to community groups upon request.

    To contact Ms. Greet, email

    For more information on plant-based eating go to