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The Great Butternut Squash

Butternut squash is a tasty vegetable that is in season during the fall months. It also happens to be an October Foods of the Month!The next time you have a gathering, try making this tasty butternut squash dip for a healthy alternative to cheese or cream based dips. The ingredients are simple and the end result is a savory, colorful dip that tastes great with homemade whole grain pita chips.


1 butternut squash, cut in half
1 tbsp. extra virgin olive oil
1 tbsp. pine nuts, toasted (or sliced almonds)
1 tbsp. low-fat plain cream cheese
1 garlic clove, minced (or 1 tsp. prepared garlic)
Sprinkle of nutmeg
Salt and pepper, to taste


  1. Preheat the oven to 400 degrees.
  2. Cut the butternut squash in half, then place cut sides up in a baking dish.
  3. Pour the olive oil over both halves, and sprinkle with salt. Roast in the oven for 30 minutes, until the squash becomes tender.
  4. Remove from the oven and let cool.
  5. While the squash is cooling, toast the pine nuts in the oven for 3 minutes, until brown.
  6. When the squash has become cool enough to touch, scoop out the insides and put in a blender.
  7. Next, add the pine nuts, low-fat cream cheese, garlic and nutmeg.
  8. Blend all ingredients together until smooth.
  9. Transfer to a bowl for serving and sprinkle with salt and pepper.
  10. Enjoy this dip hot!


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