The Powerful Winter Squash
Nutrition TidBits
By Marina Hayek of Zest for Life Nutrition marina@zestforlife.ca
Now that fall is officially upon us we can enjoy the bounty of this season. One of the staple foods around Thanksgiving time is the pumpkin. However the pumpkin is just one member of the diverse and colourful winter squash family. Like all members of the gourd family the squash is technically a fruit because it contains seeds. Winter squash, members of the
Cucurbitaceae family and relatives of both, the melon and the cucumber, come in many different shapes, colors, sizes and flavours.
The Winter Squash boasts a beautiful golden flesh that reflects Nature's autumn colors. They are one of the comfort foods that people enjoy when the air begins to chill. There is nothing like a hot bowl of butternut squash or pumpkin soup to bring you into the fall season.
Squash's tangerine hue, however, also indicates the fruit's most important health benefits. The colour signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease and immune boosting properties required especially as the cold and flu season approaches. In particular, the gourd has very high levels of beta-carotene (which your body automatically converts to vitamin A), important in the prevention of breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. Furthermore, with only a 1-cup serving, you get about a third of the
recommended daily dose of antioxidant-rich vitamin C and more than 200% of the Recommended Daily Value of vitamin A.
An increasing number of animal studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties.
Antioxidant: Recent research has made it clear just how important winter squash is worldwide to antioxidant intake, especially so in the case of carotenoid antioxidants. There is a very good amount of vitamin C in winter squash and a very good amount of the antioxidant mineral manganese as well. Recent research has shown that the cell wall polysaccharides found in winter squash also possess antioxidant properties.
Anti-Inflammatory: While winter squash should not be treated as a high-fat food, it does contain fats, including the anti-inflammatory omega-3s. One cup of baked winter squash will provide you with approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA).
How to Buy
The winter squash is readily available in Canada from September until the middle of December. However, they can be easily found all around the season.
Choose ones that are firm, heavy for their size and have dull, not glossy, skin. A shiny exterior indicates that the fruit was picked too early. The rind should be hard. Avoid those with any signs of decay, which manifest as areas that are water-soaked or moldy.
Winter squash has a much longer storage life than summer squash. Depending upon the variety, it can be kept for between one week to six months. Store whole butternut squash in a cool, dry place with plenty of ventilation; It should be kept away from direct exposure to light. The ideal temperature for storing winter squash is between 10-15°C. Once it is cut, store it in the refrigerator for up to a week, wrapped, in the fridge. The best way to freeze winter squash is to first cut it into pieces of suitable size for individual recipes.
Don't toss the seeds! Seeds from all varieties of Winter Squash are edible and delicious after they have been roasted. Simply pre-heat the oven to 170°F, spread the seeds out in a thin layer on a cookie sheet and roast 15-20 minutes. For extra flavor, toss the seeds with a little tamari (soy sauce) before roasting.
Pumpkin seeds have long been valued as a source of the mineral zinc, important in male reproductive health and immune support. It is also a rich source of Vitamin E known for its antioxidant properties. Finally Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties. It is best to purchase raw pumpkin seeds and then light-roasting them yourself. The reason for this recommendation is for both flavor and health concerns. Pumpkin seeds should be stored in an airtight container in the refrigerator or freezer.
How to Enjoy
• Add pumpkin seeds to healthy sautéed vegetables. • Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal. • Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
Butternut Squash Soup
Ingredients:
1 large onion, diced
1 butternut squash, peeled diced 10 cups of vegetable broth Salt & pepper
1 tbsp cumin 1/2 tsp nutmeg 2 tbsp olive oil
3 TBSP dry roasted pumpkin seeds for garnish
Method:
1. Sauté onions in the olive oil on med-high heat for about 10 minutes
2. Add squash and sauté 5 min. more
3. Add spices sauté 1 more min.
4. Add broth, cover and bring to a boil
5. Reduce heat to low-med. Keep cooking until squash is tender (about 30 min)
6. Blend soup using a hand blender
Stuffed Acorn Squash with Quinoa
Ingredients:
6 small acorn squash, halved and seeds removed 5 TBSP olive oil
1 red onion, finely diced
2 cloves of garlic, finely chopped 1 tsp cumin
1 can of chickpeas, washed and strained 2 cups of quinoa, washed and strained 4 cups of water
1 veggie cube ½ tsp salt ¼ tsp pepper
¼ cup slivered almonds
Optional: 1 handful dried cranberries or yellow currants Tahini Dressing:
½ cup raw tahini 2 cloves of garlic
1” piece of ginger, peeled 1 lime, juiced
¼ cup of parsley ¾ cup water
Salt and pepper to taste Method:
1. Preheat oven to 425°F
2. Line a large baking sheet with parchment paper
4. Roast cut side down until tender and caramelized (20-25 minutes)
5. Sauté onion in 3 TBSP olive oil until soft and becomes translucent (about 7 min.) 6. Add garlic, cumin, salt & pepper and sauté for 2 more minutes
7. Add quinoa and sauté for about 3 minutes stirring often
8. Add chickpeas, veggie cube, salt & pepper and water. Bring to a boil, reduce heat and simmer covered, until tender and water is absorbed (about 15 minutes)
9. Place slivered almonds on a cookie sheet and bake for about 5 minutes until golden (make sure to check and mix often to avoid burning). Remove from the oven and allow to cool
10. When quinoa is ready turn heat off and fluff with a fork. Add almonds and cranberries or currants if using
11. Combine tahini dressing ingredients in a magic bullet or a small food processor and blend well until smooth. Transfer to a side serving bowl
12. Place squash halves on a large platter, cut side up, and fill with quinoa mixture.
