A Taste of Fall

Do you ever see the bins full of SQUASH at the grocery store and think they are selling Halloween decorations to sit outside next to your pumpkins?

To me squash are a symbol of fall, just like the colorful leaves, apple orchards, and trick or treaters.

(Check out more of Troy B Marden's amazing garden designs!)

Believe it or not these colorful gourds make for a HEALTHY and DELICIOUS meal!

Here are 3 of the most common Winter Squash, along with their nutrition info, and a few of my fav recipes:

ACORN SQUASH: Weighing in at 115 calories and a whopping 9 grams of fiber per serving, this squash is very low in fat, cholesterol, and sodium. Acorn squash is also a good source of Vitamins A, B6, and C. Highly filling and highly nutritious!

Acorn squash is SWEET and is classically served soaked in butter and brown sugar... but that kind of defeats the point right? So here is my twist...

Sweet Roasted Acorn Squash

• Cut acorn squash in half and remove seeds (may need to place entire squash in microwave for a few minutes first to soften enough to cut through)
• Place both halves cut side down in a baking dish
• Roast in oven at 350 degrees for 30 minutes (may vary depending on size of squash)
• Remove squash from oven
• Drizzle sugar-free maple syrup over squash
• Sprinkle cinnamon and nutmeg over squash halves
• Coat with chopped pecans (to add a little protein)
• Return to oven (cut side up) for an additional 15-20 minutes

(photo courtesy of pomplemousse)

BUTTERNUT SQUASH: Weighing in at only 82 calories and 0 grams of fat per serving this squash is a great source of Vitamins A, B6, C, and E along with Folate and Calcium.

This squash transforms into my favorite fall soup. It is SAVORY, filling, and a great way to warm up on a chilly day.

My Mom's Butternut Squash & Navy Bean Soup
(SERVES 10) *Freezes well.

2 butternut squash, peeled, seeds removed, cut in large pieces (easier to peel if you microwave first until skin isn’t as hard)
½ lg. onion, diced
Olive oil
½ t. cayenne pepper
3 cloves garlic, chopped
1c. dried navy beans, washed
2 stalks celery, diced
1 T curry powder
½ t cinnamon
1 ½ qts. Chicken stock (try low sodium)
Sea salt & freshly grd pepper

• In a heavy bottomed soup pot saute squash, celery and onion in olive oil on medium heat for 15 min
• Add garlic, spices (curry, cinnamon & cayenne), 1 T sea salt & fresh ground pepper (about 1 t.)
• Add chicken stock and navy beans, and cook for about 1 ½- 2 hrs. over low heat (or until beans are tender).
• Remove soup from stove, cool *, and puree in blender, in batches, until smooth. If soup seems too thin, thicken with a little roux. If too thick, thin with chicken stock.
• Adjust seasoning – salt or pepper to taste. Soup is also good with chopped sage on top. 
• Enjoy!

*If you put soup in blender while still hot, there must be an opening in top of blender for steam to escape; otherwise you will be scraping soup off the ceiling. YIKES!

(courtesy of lookandtaste.com)

SPAGHETTI SQUASH: My personal favorite, weighing in at a minuscule 42 calories per serving, this squash contains folic acid and potassium.

What a great alternative to traditional pasta noodles!

Easy Weeknight Spaghetti Squash

• Place whole spaghetti squash in the microwave for 5 minutes to soften
• Remove from microwave and cut squash in half lengthwise, remove all seeds
• Place cut side down in a baking dish filled with 1/2 inch of water
• Microwave on high for an additional 10 minutes or until tender (may need to microwave one half at a time depending on size of squash)
• While squash is microwaving saute vegetables in olive oil in a medium sized pan. Any veggies you have in the house will work but I prefer mushrooms, onions, and red bell pepper.
• Add desired amount of store bought pasta sauce to sauteed veggies and simmer
• Remove squash from microwave and run a fork continuously through to remove spaghetti like strands
• Cover spaghetti squash with sauce, sprinkle reduced fat Parmesan cheese over top if desired
• Enjoy this guilt free pasta dinner!

(photo courtesy of janetishungry.blogspot.com) 

Let me hear about your squash creations...

References:

• http://en.wikipedia.org/wiki/Spaghetti_squash
• http://nutritiondata.self.com/