|
Kabocha squash is also called Japanese pumpkin.
Marina di Chioggia is
Butternut is a popular winter squash.
Spaghetti squash |
WINTER SQUASHES
Just the name, "squash," sounds faintly ridiculous, and many winter squashes look like something drawn by Dr. Seuss--outlandish bells or balls with striped, speckled and sometimes warty rinds.
But all squashes conceal rich, golden flesh within, packed with antioxidants,
Squashes saved America
American Indians tended native squashes and shared them with the English colonists. The Pilgrims wouldn't have survived the brutal Massachusetts winter without squashes, one of the few vegetables that can be stored fresh for months at a time. And Founding Fathers George Washington and Thomas Jefferson reportedly grew squashes avidly in their own home gardens.
Today, most supermarkets carry a variety of squashes, from enormous warty, gray Hubbard squash to grapefruit-size sweet dumpling squash. Medium-size squashes include orange pumpkins, squat turbans, gold-and-green-striped delicatas and low-calorie, yellow spaghetti squashes.
Smart carbs
A cup of cooked winter squash has about as many calories as other starchy foods such as potatoes, but much more fiber--6 to 7 grams per serving.
This means squash is digested more slowly and does not raise blood sugar as quickly. It is a smart carbohydrate, like whole grains, good for providing slow-release energy.
One variety of squash, spaghetti squash, is very low in calories: A cup has only 45 calories and 10 grams of carbohydrate, of which 4 grams are fiber. It's an especially healthy choice for people who have diabetes or who are trying to lose weight.
Also, a half-cup of most varieties of squash supplies double the beta-carotene needed for the day. (It's rare to overdose on beta-carotene from food.) Beta-carotene helps keep skin smooth and boosts the immune system.
Savoring squashes
The hardest part of eating squash is cutting through the thick rind. Place the squash on a cutting board and use a large chef's knife to carefully slice it in half. Scoop out the seeds and discard the stringy flesh in the center pocket.
You can rinse the seeds and toast them for a snack that's incredibly rich in magnesium, fiber and heart-healthy fats. Just spread them in a single layer in a shallow, ovenproof dish and bake at 350 or 400 degrees for 10 to 15 minutes (or until golden), tossing them occasionally. Consider sprinkling on a little salt or curry powder (naturally low in sodium) to boost the flavor.
An easy way to cook acorn or butternut squash is to stuff each half and bake or microwave the halves. I like to stuff squash with walnuts, cranberries and a pinch of brown sugar, butter and cinnamon, or a savory mix of chopped celery, onion and mushrooms. I bake the squash cups on a cookie sheet at 400 degrees for 30 to 45 minutes, while I prepare the rest of the meal or relax.
I also like to use plain baked squash in soup. A classic French winter soup is made with sauteed leeks or onions, pumpkin or butternut squash and white beans, cooked in chicken broth and seasoned with rosemary. Many people like to puree the orange-gold soup in the blender and dish it out with a dollop of cream on top.
Squash can also be made into pies (like pumpkin pie or cheesecake) and mixed into batter for pancakes and breads.
Spaghetti squash is the fastest to prepare. Just prick the skin with a fork several times and microwave the squash for 12 to 14 minutes. Let it sit a few minutes longer, then slice it in half and scoop out any seeds. Next, gently scrape the flesh with a fork to lift out the long, golden, spaghetti-like strands. Serve it like spaghetti, with a good bottled marinara sauce and sprinkled with grated Parmesan cheese.
Spaghetti-squash strands can also be chilled and used like pasta salad, mixed with other vegetables and drizzled with vinaigrette dressing.
Squash is tasty and
One of my favorite recipe books for squash is "The Robin's Squash Legend and Cookbook" by Karen L. Hartman. Along with recipes, the book has a beautifully illustrated children's story about an American Indian. The book is hard to find but can be ordered from Weeping Heart Publications in Campbellsport, Wis., |
