Keep things colourful this season with healthy squash

If versatility is something you’re on the hunt for then it doesn’t get much better than butternut squash. An autumnal vegetable, it lends itself to simple roasting, to soups and salads and to delicious pasta dishes. It adds colour and texture to any plate but can be used in both savoury and sweet dishes. Fill pecan pastry with a thick and indulgent squash filling then top with sweetened whipped cream and a dusting of nutmeg.

If you are making soup or a puree of squash, roasting it in the shell will work fine. Just cut the squash in half lengthwise, scoop out the seeds and roast it face down on a greased baking pan. Alternatively, peel and cut into cubes and serve it as part of a dish of other roasted root vegetables. To peel a butternut squash, carefully cut off either end, then use a sharp vegetable peeler to remove all the peel including the white flesh on the inside. Then, cut the squash in half and remove the seeds from the centre.

What orange foods have to offer

Orange foods, especially carrots, are most commonly associated with beta-carotene. In fact, the name “carotene” is derived from the Latin word for carrot, "carota". Beta-carotene is an antioxidant that actually helps your body make vitamin A which is important for healthy eyes and skin healthy.

While carrots are one of the best sources of beta-carotene, other orange vegetables and fruits rich in beta-carotene include squash, pumpkins, sweet potatoes, orange bell peppers, apricots, cantaloupe and papaya. Beyond beta-carotene, most deep orange or yellow-coloured vegetables are also filled with vitamin C, which helps support your immune function, and are high in filling fibre.

Use squash as a substitute for pasta, and either buy it pre-cut in ribbons or consider peeling and cutting it into the shape you want yourself. Graters and kitchen gadgets are prepped and ready to cut into noodles, ribbons or even fettuccine-like strands.

Butternut squash is also rich in important vitamins, minerals, and disease-fighting antioxidants. This low-calorie, fibre-rich winter squash may help you lose weight and protect against conditions like cancer, heart disease, and mental decline. Plus, it's versatile and easily added to both sweet and savoury dishes.