Winter squash comes in so many different varieties it can be hard to decide which ones to choose. Look for acorn, butternut, hubbard, buttercup, delicata, pumpkin, and turban at your local Farmer's Market or health food store. Winter squash is an excellent source of beta carotene, and a very good source of vitamin C, potassium, manganese, and dietary fiber. Winter squash, especially pumkin, contains high amounts of the potent antioxidant beta-cryptoxanthin. Because winter squash is so full of nutrients, it has powerful anti-oxidant and anti-inflammatory properties which are helpful in people with conditions such as arthritis and asthma. Addtionally, the nutrients found in winter squash can help to lower blood pressure and prevent the progression of atherosclerosis.

Simple Baked Winter Squash

Preheat the oven to 350 degrees.

Cut squash in half using a strong, sharp knife. Scoop out the pith and seeds. Set seeds aside to roast if desired. Place the squash flesh side down into a baking pan, add about ¼ inch of water. Bake until tender. Smaller squashes may take up to 35 minutes while larger ones, including pie pumpkins, may take 45 to 90 minutes. Test by inserting a fork; it should slide in easily and feel soft.

Creamy Butternut Squash Soup

This is a wonderful warming fall soup. If you like a little less spice try adding half the amount of chili flakes. This soup freezes very well, so stock your freezer while squash is in season!

• 2 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 6 cloves garlic, crushed
• 1 teaspoon crushed red chili flakes
• 1 – 4 to 5 pound butternut squash
• 1 – 28oz can diced tomatoes
• 2 cans coconut milk
• 4 cups vegetable broth
• ½ cup chopped cilantro
• 2 teaspoons sea salt or Herbamare, or to taste

Fall Vegetable Stew with Moroccan Spices

This is a wonderful warming dish that celebrates the flavors of autumn. Serve this stew over cooked quinoa with a fresh green salad or steamed broccoli on the side.

• 2 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 6 cloves garlic, minced
• 2 teaspoons ground cardamom
• 2 teaspoons curry powder
• 2 teaspoons sea salt
• ½ teaspoon freshly ground black pepper
• pinch cayenne pepper
• 3 large carrots, diced
• 3 medium red potatoes, diced
• 1 small delicata squash, peeled, seeded, and diced
• ½ cup currants
• 2 cups tomato sauce
• 2 cups cooked garbanzo beans
• 1 cup water
• ½ cup dried figs, chopped
• ¾ cup almonds, toasted and chopped
• fresh mint for garnish

Gingerbread Cut-Out Cookies

These amazing little cookies are fun to make with children. They can help roll out the dough and cut it into shapes using different cookie cutters. Try pumpkins and ghosts for Halloween and gingerbread people and stars for Christmas.

• 1/2 cup softened virgin coconut oil or organic butter
• 1/4 cup Rapadura sugar
• 1/4 cup pure maple syrup
• 1/4 cup blackstrap molasses
• 1/2 cup pumpkin puree
• 1 tablespoon vanilla
• 1/2 teaspoon sea salt
• 2 cups brown rice flour
• 1/2 cup tapioca flour
• 2 teaspoons baking powder
• 1 1/2 teaspoons xanthan gum
• 1 1/2 teaspoons cinnamon
• 1 teaspoon ginger powder
• 1/2 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg

We are finally finished with our cookbook entitled The Whole Life Nutrition Cookbook: Whole Foods Recipes for Personal and Planetary Health. Though it took much longer than expected to complete, we are happy with the end result. At over 300 pages and with over 200 deliciously healthy recipes we feel like this book provides you with a powerful tool to make healthy food choices for life- long health. The book should be available sometime before Thanksgiving. Please check back in our November issue for more information and ordering information.

Cooking classes are offered at the Bellingham Community Food Co-op's Healthy Connections Building.

To Register for Classes: Registration requires payment in full. Stop by the co-op service desk in person, or call (360) 734-8158 (credit card payment only). For any other information, contact Kevin at 734-8158 or email kevinm@communityfood.coop.

LOWER BLOOD PRESSURE WITH A HEALTHY DIET

Thursday, November 2, 6:30-9 pm $20 members, $24 non-members

Did you know that certain foods can lower blood pressure? In fact, eating certain foods has been scientifically demonstrated as a safe and effective way to help treat high blood pressure. Join the Nutritionist/Chef team of Whole Life Nutrition in learning scientific and culinary secrets that might help you lower your points in a matter of weeks. The evening's menu includes Wild Alaskan Salmon with Lemon, Garlic, & Thyme, Cooked Quinoa, Beet Kale Walnut Salad, Lemon Teasecake with fresh Blueberry Sauce, and Fresh Vegetables with Homemade Hummus. All dishes are gluten- , egg- , and dairy- free.

HEALTHY HOLIDAY EATING

Thursday, November 16, 6:30-9 pm $20 members, $24 non-members

Tired of gaining so much weight over the holidays? Interested in some healthier holiday foods that taste spectacular? Join the Chef and Nutritionist team of Whole Life Nutrition as they walk you through the preparation of the freshest, tastiest pumpkin pie around! You will also learn holiday dining survival tips, and taste other scrumptious dishes, including Spicy Fall Pinto Bean and Yam Soup, Winter Quinoa Salad, Harvest Vegetable and Greens Salad, Gluten Free Pumpkin Spice Bread. The pumpkin recipes use fresh sugar pie pumpkins. All dishes are gluten- , egg- and dairy-free.