Caramelized Delicata Squash and Fennel For Leakies

by Carrie Saum

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Seasonal eating.


I hate the buzz phrases and the pressure it brings to conform.  Like, really really really hate it.  Sometimes I want pineapple in December, okay? And I actually love a pumpkin spice latte in June. SO  LAY OFF ALREADY.

Except, I know two things:

1) Seasonal foods are typically cheaper.
2) Seasonal foods actually provide nutrients that you need to give your body the fuel it needs to get through the season you’re in.

For instance: Delicata squash is in season from early fall through early winter.  It’s chock full of vitamin C, iron, and calcium.  Vitamin C is really important for fighting off  colds and sickness, which are rampant in the fall.  Iron and calcium are also important, especially to a nursing mom.  It’s also fairly inexpensive, especially if you pick it up at your local market.  For about $1.00 a pound, this sweet gourd packs a powerful nutritional punch.

It’s also my most favorite thing about fall.

Delicata squash is so easy to prepare.  No peeling, minimal de-seeding, and it makes a great addition to any fall spread, including Thanksgiving. Throw in a little fennel and you have a great, balanced dish with a hint of natural sweetness. It is filling and great fuel for your nursing body.

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  • 2 delicata squash, de-seeded and sliced (no need to peel!)
  • 1 large fennel bulb, cut in half and sliced
  • 1/4 cup coconut oil, melted
  • 1 tsp pink himalayn salt
  • 2 tsp rosemary, chopped
  • 1 tbsp fennel fronds (the soft, feathery green things that sprout out of the the fennel bulb)
  • 1 tsp red pepper flakes (more for spicy)


  1. In a large mixing bowl, place fennel, delicata squash, and rosemary.
  2. Add coconut oil, and stir quickly.  Add salt and red pepper flakes and mix again.
  3. Spread squash and fennel out on a large baking sheet, and try to get as many pieces to lay as flat as possible.
  4. Bake at 400 degrees for 30 minutes, stirring once.
  5. Remove from oven and garnish with a little more salt and fresh fennel fronds,
  6. Eat immediately and enjoy! Or save for later and mix up a salad with some quinoa, spinach, and dried cranberries.

Please, eat your pineapple in December, and drink your pumpkin lattes in June.  WHO CARES?!

Bottoms Up,


Click here to view Our Stable Table’s full recipe with a video included for guidance!

If you love this recipe, you might like this recipe for Brown-Butter Apple Crumble or these Mediterranean Tabbouleh on Our Stable Table.


Carrie Saum, headshotCarrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields.
With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind She lives in Portland, Oregon with her husband and young son.

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