3-2-1 Menu Plan - Butternut Squash, Kale, and White Beans

There's something truly magical about the transition between October and November, isn't there? The crisp air, the height of color of the leaves, at least where I live, and that undeniable craving for cozy, comforting meals. This time of year is what I like to call the "Heart of Autumn." It just begs for warm, nourishing dishes that feel like a hug from the inside out.

But as much as I love fall flavors, I also know how easy it is to fall into a rut of cooking the same few things or getting overwhelmed by endless recipe ideas. That's where my 3-2-1 Menu Plan is truly my secret weapon for enjoying the season's bounty without the stress.

If you're new here, the 3-2-1 plan is all about simplicity and smart eating:

• 3 Star Ingredients: Choose three versatile ingredients that complement each other.

• 2 Dinners: Create two distinct main meals using your three ingredients.

• 1 Lunch (or Breakfast): Repurpose leftovers and your core ingredients into a fresh, easy lunch or breakfast.

It keeps your grocery list focused, reduces food waste, and ensures you get variety without a ton of extra effort. Plus, it frees up more time to actually enjoy those beautiful autumn evenings!

This week's plan is an ode to everything I adore about autumn. Get ready for some serious comfort!

This Week's 3-2-1 Menu Plan: Heart of Autumn Edition

The 3 Core Ingredients

• Butternut Squash

• Kale

• 2 cans of White Beans (Cannellini)

Preparation (this can be done before you cook any of the meals)

• Cut up your Butternut Squash into small cubes and arrange on a foil-lined baking tray.  Toss with olive oil, salt, and pepper.  Roast in a 425°F oven for about 20 minutes.  The smaller the size of your cubes, the quicker they will cook.

• While the squash is cooking, remove the kale from the stalks and cut it into bite-sized pieces.  Sauté in olive oil, adding 2 (or more) minced garlic cloves once the kale starts to wilt.  Season with salt and pepper.

The 2 Dinners

Dinner 1: Creamy Butternut Squash Pasta

The Plan: Start cooking your pasta (I like fettuccine or penne for this) in boiling salted water.  While your pasta cooks, blend some of the roasted squash with a splash of vegetable or chicken broth until it's super creamy.  Adjust the seasoning as needed. Pour the sauce into a pan and add up to a can of rinsed cannellini beans and some of the sauteed kale.  Once the pasta is done, toss it into the sauce and heat everything through.  Adjust the seasoning once more, and top with some Parmesan cheese if you choose. It's shockingly simple and incredibly satisfying!

Dinner 2: Roasted Squash & Kale Power Bowl

The Plan: Cook some quinoa, rice, or any other of your favorite grains. Top with more of your delicious roasted butternut squash and sautéed kale. Add a generous scoop of those lovely white beans and a drizzle of a simple tahini dressing (tahini, lemon juice, water, garlic, salt). It’s hearty, healthy, and packed with texture and flavor.

The 1 Lunch

Lunch: Quick Butternut, Kale & White Bean Soup

The Plan: Who doesn't love a warm bowl of soup for lunch? This couldn't be easier. Take any remaining roasted butternut squash and kale, combine it with the rest of your canned white beans (drained and rinsed), and some vegetable or chicken broth. Simmer for a few minutes to let the flavors meld. You can serve it as is (that's the way I like it), or blend with an immersion blender (or carefully in a regular blender) until smooth and creamy. A pinch of nutmeg elevates the whole thing to cozy perfection!  Here's another version with Andouille.

See how these three humble ingredients can transform into a week of diverse, delicious, and deeply satisfying meals? No more decision fatigue, no more wasted groceries, just pure autumn enjoyment.

Give this "Heart of Autumn" 3-2-1 plan a whirl, and let me know which meal becomes your favorite!

Stay cozy and happy cooking!

Jen Vondenbrink is a cooking, food, and lifestyle blogger at Appetite for Life since 2020.  Jen Vondenbrink has over 35 years of professional cooking experience, apprenticing with local pastry and artisan bread makers, working for culinary innovator J. Bildner & Sons in Boston, as well as Starbucks Coffee Company in Seattle, Washington. Jen Vondenbrink has published cookbooks such as Thanksgiving Recipes From Home, Fun Summer Recipes, and the Cozy Soup Cookbook.  Jen Vondenbrink also hosts the Appetite for Life Cooking Club, where members get insights to enhance their cooking.  Jen Vondenbrink offers cooking classes and cooking coaching, working one-on-one with people to strengthen their cooking knowledge and skills.