As the seasons change, so do the foods we enjoy and that’s something Cindy Meale, R.D., L.D., C.L.C., always looks forward to. 
Each year, she finds herself returning to favorite recipes and discovering new ones to add to the table. With a passion for cooking, Cindy especially enjoy this time of year because it brings an abundance of fresh, nutritious ingredients and opportunities to create meals that nourish both body and mind.
The cooler, crisp days of autumn often bring thoughts of cozy evenings at home, gathering with loved ones and preparing for the holidays ahead. For Meale, food is one of the things that makes this season so special. There’s something comforting about preparing meals made with seasonal ingredients that not only taste delicious but also provide the nutrients our bodies need to thrive.
This time of year offers a wonderful variety of produce, including squash, sweet potatoes, kale, collard greens, apples and pears. These foods are packed with flavor and nutrition, making them easy additions to soups, stews, casseroles, and other seasonal favorites. She enjoys finding creative ways to incorporate these ingredients into recipes that are both nourishing and satisfying.
Her appreciation for wholesome, nutritious foods began long before she became a dietitian. She grew up in an Italian family, where food was always at the center of our home and our traditions. Cindy said some of her favorite memories are of her mother preparing homemade soups and bean dishes using simple ingredients like seasonal vegetables, herbs, spices, protein-rich beans and occasionally a bit of meat for flavor. Those meals were not only healthy and delicious, but they also brought our family together around the table.
After spending the day outside in the cool autumn air, nothing compared to coming home to a warm bowl of soup or pasta e fagioli. Looking back, many of the meals she enjoyed growing up reflect the same nutrition principles she encourages to patients today: simple ingredients, plenty of vegetables, lean proteins and meals shared with the people we care about.
“Food has a unique way of connecting us to our memories, traditions, and loved ones. Some of my fondest memories are standing in the kitchen with my mother, singing Italian songs while we cooked and then sitting down to enjoy a meal together. Those experiences remind me that food is about more than nutrition. It’s also about comfort, connection and the moments we create around the table,” said Meale.
As we move into the holiday season, she reminds people to take time to enjoy preparing and sharing meals with family and friends. Whether you’re revisiting a treasured family recipe or trying something new, cooking can be a meaningful way to care for yourself and those around you. To help you celebrate the season, she’s sharing one of her favorite soup recipes, Butternut Squash Soup with Greens and Sausage. It’s healthy, delicious, and perfect for a cozy day at home.
Butternut Squash Soup with Greens and Sausage
(Recipe is courtesy of She Loves Biscotti)
Ingredients:
- 1 tablespoon olive oil
- 1 large onion chopped
- ½ pound Italian sausage mild or strong, casings removed
- 6 cloves garlic coarsely chopped
- pinch chili flakes optional, or as much as you like
- 1 tablespoon sage fresh, chopped
- 1 teaspoon thyme fresh, chopped
- 1 medium butternut squash diced into ½-¾ inch cubes
- 6 cups vegetable or chicken broth low fat, low sodium or homemade
- ⅓ cup orzo
- 3 cups greens (swiss chard, spinach or kale) chopped, about 1 bunch
- 1 teaspoon lemon juice
- 1 can of northern beans-optional
- Salt & Pepper to taste
- Garnish each bowl with Parmigiano-Reggiano Cheese or Pecorino Romano Cheese
Instructions:
- Place a large stockpot over medium-high heat. Add 1 tablespoon of olive oil, and sauté the onion, stirring frequently for about 5 minutes or until softened.
- Add the sausage and continue to sauté, all the while breaking up the meat until cooked through.
- Add the garlic and the herbs, and cook for another 1-2 minutes.
- Add the diced squash, and the broth.
- Turn the heat to high to bring to a boil.
- Reduce the heat, partially cover and allow to simmer for 25-30 minutes or until you can easily insert a knife in the squash. Stir occasionally.
- Add the chopped greens.
- Add the beans if using.
- Add the orzo pasta. Cook according to package directions.
- Taste and adjust seasonings.
- Remove from heat. Stir in the lemon juice.
If desired, garnish with grated cheese and serve immediately.
Note: The orzo will absorb A LOT of the broth as the soup sits. If making this soup to serve later, cook the orzo in a separate pot, only adding it to the soup when you are ready to serve it.