Fall into the flavors of November !

As the temperature drops, our appetite increases. It’s the time of year we gather around the table with family and friends to share meals, laughs, and also traditions. The Three Sisters are the three main agricultural crops among the Native American culture; winter squash, corn, and beans. These crops are traditionally grown together and each one benefits from each other. The corn provides a pole for the beans to climb, the beans provide nitrogen to the soil, and the squash grows along the ground which blocks the sunlight; preventing the growth of weeds and acts as mulch. These crops also work together nutritionally because when eaten together, they provide a well-balanced diet.  So gather the family and try this delicious combination of the three sisters with this southwestern stuffed spaghetti squash recipe.

 Spaghetti Squash


YIELD: Makes 2 (large) servings & 4 (side dish) servings


1 medium spaghetti squash

1 Tablespoon olive oil

1/2 red onion, chopped

2 garlic cloves, minced

1 jalapeno pepper, minced

1 red bell pepper, chopped

1/2 Tablespoon ground cumin

1/2 Tablespoon oregano

1/2 Tablespoon chili powder

Salt and black pepper

1 (15 oz.) can black beans, drained and rinsed

1 cup corn

1/2 cup freshly torn cilantro, plus more for garnish

Juice of 1 lime

1 cup grated cheddar cheese


  • Preheat oven to 375 degrees F.
  • Place whole squash on a baking sheet and roast for 50 minutes. Let cool another 30 minutes, then cut in half (a serrated knife is best for this). Spoon out the seeds and discard, then scrape up the spaghetti squash flesh with a fork, creating the “spaghetti.”
  • In a large skillet, heat oil over medium-high. Add onion, garlic, jalapeno and red bell pepper. Sauté 2 minutes. Stir in cumin, oregano, chili powder, and a good pinch of salt and pepper. Sauté 1 more minute. Stir in beans, corn, half of cilantro and lime juice until well combined. Add the “spaghetti” from each squash to the vegetable mixture and stir to combine. Taste and season as desired.
  • Set oven to broil. Stuff each squash half with the squash-vegetable mixture and top with grated cheddar. Broil until cheese melts and gets brown and bubbly, 1-2 minutes.
  • Sprinkle with remaining cilantro and serve warm.