Say yes to winter squash!

Lisa Smith | SMHW

It’s time to break out the winter squash!

Pumpkin, butternut, acorn, spaghetti, delicata and more; these winter squash varieties are super healthy.  They are loaded with fiber, potassium, Vitamin A, and are a good source of Vitamin C and copper as well as many other nutrients.  They are also low in calories and have between 15 and 30 grams of carbohydrates per cup depending on the variety.  Because they are high in fiber, this number then becomes less.

Winter squashes are naturally sweet and delicious.  They can be cut in half, seeded and baked for a side dish or you can incorporate them into a dish such as this pumpkin mac and cheese.  Fresh, canned or frozen, winter squash gets an A+ in nutrition!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Super Easy Pumpkin Mac & Cheese Ingredients

  • 2 tablespoons butter
  • 2 tablespoons of flour or corn starch
  • 1 15oz can of pumpkin (can sub with ~2 cups mashed butternut squash)
  • 2 teaspoons garlic, chopped
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 cup milk (any kind), warmed
  • 1 ½ cups shredded cheddar (~6 oz)
  • Salt and pepper to taste


  1. In a medium pot, melt butter over medium heat.
  2. Add flour or cornstarch to butter, whisking continuously.
  3. Gradually add warmed milk, stirring constantly until thickened.
  4. Add pumpkin, garlic, cayenne, salt, pepper and cheese to pot, stirring until all cheese is melted.
  5. Salt and pepper to taste.
  6. Serve over your favorite pasta or zucchini noodles!

Servings: 8

Nutrition per serving (not including pasta or zucchini): Calories 97; Fat 5g; Carbohydrates 6.6g; Fiber <1g

Protein 6.5g; Sodium 313g


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