October brings a pop of colour and comfort to our plates with bright orange butternut squash and vibrant pumpkins. These vegetables are highly nutritious, containing proteins, carbohydrates, carotenoids, vitamins and minerals. They are rich in nutrients that are beneficial for skin health including anti-ageing alpha-carotene as well as beta-carotene, which reduces inflammation and may help prevent skin cancer caused by sun exposure.
The beautiful bright-orange flesh of a butternut squash comes from a group of compounds called carotenoids, fat-soluble antioxidants that move into the lower layers of the skin where their localised anti-inflammatory activity can reduce the redness of eczema and acne. They also help to protect collagen fibres from damage which benefits ageing skin. The seeds from pumpkins are also very high in zinc which helps regulate the sebaceous glands and even out oily acne-prone skin.

Warming roasted squash and feta

Serves: 4

• 1 small butternut squash
• 1 small pumpkin
• 3 garlic cloves
• 1 tsp cumin seeds
• ¼ tsp dried chilli flakes
• small bunch of fresh sage, finely chopped
• 200g feta cheese
• sea salt and black pepper

1. Preheat the oven to 200°C. Peel and halve the butternut squash and pumpkin and remove the seeds. Dice the squash and pumpkin into 1cm cubes and place them in a roasting tin.
2. Keep the garlic cloves whole and unpeeled and bash them with a wooden spoon until they are partially crushed. Add them to the roasting tin and sprinkle over the cumin seeds and chilli flakes. Drizzle with olive oil, season with salt.
3. Roast in the oven for around 20-30 mins until the squash is soft and starting to go brown. Sprinkle over the fresh sage.
4. Place the vegetables in a bowl and crumble feta over the top, season with a little black pepper and serve immediately.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com