Ready to “season” your family meal with autumn flavor and color? Winter squash adds both. Their hard yet edible skin and more intense flavors distinguish acorn, butternut, pumpkin, buttercup, Calabaza, golden nugget, and turban squash from tender-skinned, mild flavored summer squash.
The inside scoop makes a great nutrition story. The deep-yellow to deep-orange flesh offers more nutrients, fiber, and other phytonutrients than summer squash, notably more beta carotene and lutein (two antioxidants), more soluble and insoluble fiber (helps control cholesterol levels and promotes elimination), and more thiamin and vitamin B6, potassium, and iron. It’s also a low-fat source of another antioxidant: vitamin E.
Enjoy winter squash….
- Peeled and cut up cooked in pasta sauces, soups, and stews
- Mashed and seasoned with cinnamon and nutmeg
- Cooked and tossed with other cooked veggies
Spicy Apple-Filled Squash
1 acorn squash (about 1 pound) 1/8 tsp ground cinnamon
1 apple, peeled, cored, and sliced 1/8 tsp ground nutmeg
2 tsp melted margarine/butter Dash of ground cloves
2 tsp packed brown sugar
Heat oven to 350 ?F. Grease a baking dish. Halve squash and remove seeds; bake 35 minutes. Keep oven on. Cut squash halves in two; turn cut sides up. In small bowl, combine apple, margarine, brown sugar, cinnamon, nutmeg, and cloves, and mix well. Fill squash pieces with apple mixture. Cover with foil or lid; bake 30 minutes or until apples are tender. Makes 4 servings.
Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source: 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS