Squash Season

Roasted Butternut with Turmeric and Cracked Black Pepper

This is my go-to squash dish. The combination of the turmeric and the cracked black pepper make it spicy with a fabulous golden orange colour. Good for your brain, your immune system, your heart, and your taste buds.

Top part of a butternut squash

2 tsp (10 mL) canola oil

1 tsp (5 mL) turmeric

½ tsp (2 mL) cracked black pepper


  1. Preheat oven to 350°F (180°C). Line an 8-inch square (2-L) metal pan with wet parchment paper.
  2. Using a really sharp knife, as opposed to a sort of sharp knife or worse a dull knife, cut off the thick peel or use a really good peeler.
  3. Cut squash in half lengthwise. Place flat side onto cutting board and cut down lengthwise into 1-inch (2.5 cm) slices. Cut each slice into 1-inch (2.5 cm) cubes or just try your best.
  4. Place in a large bowl and toss with oil. Add turmeric and cracked pepper and toss until well coated.
  5. Place into prepared pan, scraping any extra oil onto the squash, and roast in the oven for 45 – 60 minutes or until soft and golden in colour. Serve.


Makes about 2 cups (500 mL)

One serving = ½ cup (125 mL) or more

One serving contains: 57 Calories, 2.4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 3 mg Sodium, 9.2 g Carbs, 1 g Fiber, 1.6 g Sugar, 1 g Protein

Diabetes Food Choice Values Per Serving: ½ Carbohydrate, ½ Fat

And this is my go-to squash recipe for what to do with the end with the seeds.


Roasted Butternut Squash with Cranberries


The combination of the dried cranberries with the fresh ones gives this a great sweet/tart flavour.

The bottom end of a butternut squash – the part with the seeds

1 tbsp (15 mL) fresh or frozen cranberries

1 tbsp (15 mL) dried cranberries

1 tsp (5 mL) unsalted non hydrogenated margarine

¼ tsp (1 mL) cinnamon


  1. Preheat oven to 350°F (180°C). Line an 8-inch square (2-L) metal pan with wet parchment paper.
  2. Cut the bottom of the squash in half. Scoop out the seeds. Cut each half in half, okay I could have said cut it into quarters but then the seeds would have been a mess, there is a reason for my madness. Pierce each quarter using a fork or a knife without going right through to the other side. We don’t want any leakage.
  3. Place quarters into pan. Divide the fresh or frozen cranberries and the dried cranberries equally between the four quarters.
  4. Put ¼ tsp (1 mL) of margarine on top of each quarter. Yes, I know what you are thinking, yes it is tiny. Use your fingers to give a little dusting of cinnamon on the top of each squash quarter or if your cinnamon bottle has holes in the top just gently sprinkle ¼ tsp (1 mL). It’s not a lot.
  5. Place in oven and roast for 40-50 minutes or until squash is soft. Serve.

Serves – 4 – one quarter per serving

One serving contains: 51 Calories, 1.1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 16 mg Sodium, 11.1 g Carbs, 1 g Fiber, 3.3 g Sugar, 1 g Protein

Diabetes Food Choice Values Per Serving: ½ Carbohydrate

From: Healthy Starts Here! (Whitecap)

4 thoughts on “Squash Season”

  1. Hi Mairlyn, love your receipes and you!! Do you really answer your own emails. Ok…re: Pumpkin Soup…can I substitute low fat coconut milk for evaporated milk or will it be too sweet?
    candise from toronto

    1. Hi Candise,

      I really do answer them, which is why it takes so long to get a reply from me!

      You can sub low fat coconut milk but you will be getting a ton more fat including sat fat compared to the evaporated milk. I’m not a huge fan of the coconut craze, but I do use low fat coconut milk when I want that coconut flavour without all of the fat.

      Hope that helps.
      Peace, love and fibre,

  2. I have watched and loved you for years (hmmm… that sounds kind of scary – not meant to be). Your sense of humour is very much like mine. You crack me up constantly with your wonderful wit; it is a joy to watch you and I love your fabulous and tasty recipes. My kitchen bible is “Healthy Starts Here” and have made many of the recipes over the years. Keep up the great work!!!!! I look forward to watching you on BT and Cityline and never miss a “performance”. You are truly inspirational in so many ways. Thanks for just being you. Lots of love and laughter, Natalie

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