|
Put
this season's squash to healthful use
October 14, 2009
Suzanne Havala Hobbs
When
it’s pumpkin time, it’s also the season to think
about adding winter squash to your diet. Relatives of the
pumpkin – including those familiar cousins, butternut
and acorn squash – are in season now through winter.
Make an effort to work them into your meals.
Golden-yellow and bright orange squash are rich sources of
vitamins A and C, complex carbohydrates, dietary fiber, potassium
and other minerals. They taste great, and they’re a
good way to add color and texture to your plate.
Unlike a plum or a banana, whole butternut and acorn squash
can sit out on your kitchen counter for weeks without spoiling.
Don’t let their tough, lumpy exteriors scare you into
thinking they’re hard to work with, though.
They’re not.
Most types of winter squash can be cut up into chunks or wedges
and roasted in the oven, boiled or even cooked in a microwave
oven. Squash is incredibly easy to fix.
You slide the peel off after the squash has been cooked and
cooled or just serve squash in its shell and scoop with a
spoon or fork.
To roast squash, slice it in half or into pieces and scoop
out the seeds. Place the squash cut-side down in a shallow,
oven-safe dish or baking pan and add one quarter to one half
inch of water.
Cover the pan with aluminum foil and cook at 350 degrees for
about 45 minutes or until the squash is softened.
Wedges of roasted squash can be topped with trans fat-free
margarine, cinnamon and brown sugar or maple syrup. For savory
alternatives, use margarine or olive oil and cracked black
pepper or marinara sauce and fresh, chopped basil.
Other ways to use cooked squash:
* Mash it. Cooked squash is very easy to mash with a fork,
or whip it with a whisk. Serve it simply with margarine, or
add cinnamon, brown sugar or maple syrup.
For a change of pace, experiment with other additions, such
as crushed pineapple, applesauce, currants or raisins, coconut,
chopped walnuts or pecans.
* Puree it. Place cooked chunks of squash into a blender or
food processor and process it into a thick puree.
Add vegetable broth to thin the puree and make soup. You can
even add herbs, spices, and pureed, roasted red bell peppers
or pureed, cooked carrots to vary the flavor.
* Bake with it. It may surprise you to know that mashed squash
can be used to replace up to two eggs in recipes for muffins
and quick breads.
Use one-quarter cup of mashed squash in place of one whole
egg. Mashed squash is also good as pie filling and in baked
custards.
Just like pumpkin seeds, you can also save the seeds from
winter squash and toast them in the oven. Place seeds in a
colander and rinse to remove any stringy membranes.
Pat the seeds dry with a paper towel, and place them in a
bowl. Toss the seeds with a tablespoon of olive oil and a
shake or two of cumin, cayenne pepper, or your favorite spice
mixture.
Spread the seeds out in a single layer on an oiled baking
sheet, and toast them in a preheated, 300 degree oven, stirring
occasionally, for about a half hour or until the seeds are
lightly browned.
Enjoy winter squash, symbols of the cool months ahead and
a great way to give your diet a big nutritional boost.
Suzanne
Havala Hobbs is a licensed, registered dietitian and clinical
associate professor in the Department of Health Policy and
Management and the Department of Nutrition in the UNC Gillings
School of Global Public Health. Send questions and comments
to suzanne@onthetable.net.
|
