Mediterranean diet

By Pam Fullenweider
Registered Dietitian
Instagram: @fullymediterranean



After a long hot summer, I am always ready for the change of seasons and a seasonal change in my produce. Bring on Fall and all of its lovely fruits and vegetables from apples and pears to brussels sprouts, cabbage and of course, one of my favorites, butternut squash.

You might ask why butternut squash is one of the most popular winter squash?
Well for me, it fits perfectly into my Mediterranean diet recipe recommendations:

Delicious: We love butternut squash because of its versatility in cooking – soups, salads, pasta, stuffing and even mac and cheese! Its beautiful, orange flesh is somewhat sweet and nutty and can be used in savory or sweet dishes.

Nutritious: Technically a fruit, one serving of this Fall favorite provides 100% of your vitamin A for the day as well as a good source of vitamin C, B vitamins, fiber and antioxidants. The fiber helps keep you full and regular and diets rich in antioxidants are associated with reducing inflammation and reducing your risk of chronic disease.

Easy to Prepare: Once again versatility is a butternut squash asset- whether you simply roast, sauté, mash or throw in the slow cooker, butternut squash will not disappoint. The only intimidating part of cooking your squash can be cutting it.



  1. Slice off the ends of the squash. Using a sharp chef’s knife cut off the bottom and top of the squash. This will help stabilize the squash when you cut and peel the squash.
  2. Peel: Holding the squash with one hand, use a vegetable peeler and peel off the outer layer of the squash.
  3. Cut the squash in half: Stand the squash upright and cut down the middle of the squash, from top to bottom.
  4. Scoop out the seeds and pulp with a spoon. Save the seeds for later if you would like to roast for snacks.
  5. Lay the cut squash on a cutting board with the flat side down.Cut squash halves into slices. Then cut into cubes.

You are ready to cook!

I know you will Fall in love with two of my favorite recipe: Butternut squash and black bean quinoa salad

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Our issues are timeless throughout the year, therefore they are not numbered by seasons, but by numbers.