Nutritional Squash Recipes


ACORN SQUASH with MUSTARD & HONEY

This sweet and savory recipe is perfect for Acorn or Butternut squash.

2 acorn or butternut squash Olive oil 2 Tsp (10 mL) butter

2 Tsp (10 mL) your favourite mustard

2 Tsp (10 mL) honey salt & pepper Preheat the oven to 350º F. Cut squash in half cross-wise, and scrape out the seeds. Rub the skin and cut edge with a little olive oil. Place cut-side down on a baking sheet. Bake for 30 minutes. Turn cut-side up and add butter-honey-mustard mixture, brushing inside walls and the top rims. Continue baking for another 30 minutes or until done. Serve and enjoy!

BUTTERNUT SQUASH CASSEROLE

5 Cups (1280 mL) shredded peeled butternut squash

juice and grated peel of 1 lemon

1 Cup (240 mL) raisins

6 to 8 dried apricots, chopped (about 1/3 cup)

1 medium apple, cubed

2 Cups (480 mL) ricotta cheese

1 egg, lightly beaten

3 tablespoons plain yogurt

1 tsp (5 mL) ground cinnamon

1/8 tsp (.5 mL) ground nutmeg

1/2 Cup (120 mL) chopped walnuts

In a large bowl, toss squash with lemon juice and peel. Place half in the bottom of a greased 11” x 7” baking dish. In a large bowl, combine the raisins, apricots, and apple; sprinkle over squash. In a small bowl, combine the cheese, egg, yogurt, cinnamon, and nutmeg; spread over fruit mixture. Cover with remaining squash. Sprinkle with nuts.

Cover with foil. Bake at 375° for 35-40 minutes or until a thermometer reads 160°.

ZUCCHINI WITH FARFALLE

Cream sauce with sautéed vegetables over bow tie noodles, a wonderful way to enjoy this nutritious summer squash.

5 Tbsp (75 mL) olive oil

5 small zucchini, julienned

2 onions, minced

1 clove garlic, minced

2/3 Cup (160 mL) heavy whipping cream

1 (16 ounce) package farfalle pasta

2 Tbsp (30 mL) grated Parmesan cheese

salt to taste

freshly ground black pepper

2 Tbsp (30 mL) grated Parmesan cheese

Heat oil in large skillet over medium high heat. Add zucchini, and sauté quickly until golden. Remove and set aside. Add onion and garlic to the pan, and sauté until golden. Stir in cream; increase heat, and boil until sauce is reduced by one third. Meanwhile, cook the pasta according to package directions. Drain. Add noodles, zucchini, 1/2 cup cheese, salt, and pepper to the cream sauce. Toss thoroughly until heated through. Serve immediately with additional grated Parmesan cheese.

Seeds from winter squash make a great snack food Just scoop the pulp and seeds from inside the squash and separate out the seeds, then place them in a single layer on a cookie sheet and lightly roast them at 160°-170°F (about 75°C) in the oven for 15-20 minutes. By roasting them for a relatively short time at a low temperature, damage to their healthy oils is minimized. Linoleic acid (the polyunsaturated omega-6 fatty acid) and oleic acid (the same monounsaturated fatty acid that is plentiful in olive oil) account for about 75% of the fat found in winter squash seeds.

Summer squash are generally divided into four groups – crookneck, zucchini, straightneck, and scallop. They have thin, edible skins, soft seeds, and are high in vitamins A and C, and niacin. Their tender flesh has high water content, a sweet and mild flavor, and requires little cooking.

Winter squash have hard, thick skins and seeds, and are high in vitamins A and C, iron, and riboflavin. Their flesh is firmer than summer squash and requires longer cooking. Despite their name, winter squash are a warm weather crop, but get their name because they can be stored through the winter.

Butternut squash Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh, and a sweet flavor.

Acorn squash Featuring harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty, and peppery.

Hubbard squash A larger-sized squash that can be dark green, grey-blue, or orange-red in color. The Hubbard's flavor is less sweet than many other varieties.

Turban squash Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts.

Butternut squash contains many vital poly-phenolic antioxidants and vitamins. It is very low in calories and contains no saturated fats or cholesterol, but is a rich source of dietary fiber and phytonutrients. Squash is one of the common vegetables that are often recommended by dieticians for cholesterol control and weight reduction programs.

Butternut squash has even more vitamin A than pumpkin, with100 g, providing 354% of the recommended daily intake of this important vitamin.

Although winter squash has long been recognized as an important source of carotenoids such as lutein, zeaxanthin, and beta-cryptoxanthin. They are also one of the top food sources of both alpha-carotene and beta-carotene.

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