The Easiest Fall Recipe That Supports Gut Health
There’s something about the smell of squash roasting in the oven that screams the arrival of fall. The whole house fills with that earthy, comforting aroma.
Last week, we talked about eating intuitively with the seasons — and here’s the beautiful part: the foods showing up at farmers markets and in CSA boxes right now are exactly what our bodies need to navigate shorter days and longer nights.
When you pair seasonal vegetables with olive oil and warming prep methods like roasting, you actually enhance the availability of protective polyphenols—the antioxidants that help your body adapt to the changing light and temperature.
Your Gut Microbiome Loves Fall, Too
Here’s a fun seasonal fact: your gut microbiome shifts with the seasons!
Just like we need different support in fall versus summer, so do the beneficial microbes in your digestive tract, also known as the “second brain”.
The fiber in seasonal vegetables like squash feeds specific bacterial strains that help your body:
- Manage stress
- Support immune resilience
- Maintain stable energy as daylight dwindles
Dr. Krista’s Favorite Fall Recipe
It doesn’t get simpler (or more satisfying) than this:
Roasted Delicata Squash
Ingredients:
1 Delicata squash (about 1.5–2 lbs)
1–2 Tbsp olive oil
Sea salt + black pepper to taste
Instructions:1. Preheat oven to 400°F.2. Wash the squash (you’ll eat the skin).3. Slice in half lengthwise, scoop out seeds (roast them later!).4. Cut into ¼–½-inch slices.5. Toss slices with olive oil, salt, and pepper.6. Spread on parchment-lined baking sheet — don’t overcrowd.7. Roast 15–20 minutes, flip, then 10–15 more until tender and caramelized.
Serve warm as a side, or toss into salads and grain bowls.
Try a Flavor Twist
Sweet & Earthy: Cinnamon + drizzle of maple syrup or honey
Savory Herbs: Fresh rosemary or sage
Spicy Kick: ¼ tsp cayenne pepper
Garlicky: Fresh chopped garlic or garlic salt
Cheesy: Grated parmesan before serving
Warmly,
Dr. Krista
Olive Says:
Why is Delicata my fave of all the squashes? Because—duh—olive oil!
You can try a different variation each week if you want to get fancy, but honestly, plain roasted with olive oil and salt is a dog’s chef’s kiss.
And those seeds you’re tossing? ROAST THEM! With olive oil, obviously. I’m always here for the harvest.