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Winter squash is not a favorite vegetable of many Americans, and while I don't know the exact stats, I would bet that most of us go years without eating any winter squash at all (except maybe Thanksgiving pumpkin pie!). This is a shame given the fact that winter squash is not only delicious, but also super nutritious and inexpensive. And winter squash is delicious when you have a great recipe!
These 4 favorite recipes using the most common varieties of winter squash — acorn, butternut and spaghetti squash, as well as pumpkin — may change your mind about these gourds.
Acorn squash
Acorn squash is most often a deep green color, with splashes of yellow and orange, but newer varieties are being grown that may be orange or yellow. An acorn squash is smaller than the other squashes highlighted in this article, but one squash will still feed about four adults a hearty side dish. A highlight of the acorn squash is that the seeds can also be toasted and eaten as snacks.
Nutrition information for 1 cup of baked acorn squash: 114 calories, 30 grams carbohydrate, 2 grams protein, 0 grams fat, 9 grams fiber, 7 grams sugar, 895 mg potassium, 90 mg calcium, 88 mg magnesium
Baked acorn squash
1 whole acorn squash, cut in half lengthwise, with all seeds and pulp removed.
1 tbsp canola oil, or other vegetable oil
2 tbsp brown sugar
4 tbsp water or chicken broth
1 tsp salt, if desired
Preheat oven to 400 degrees. Prepare acorn squash halves and lay them on a cookie sheet. Pierce the insides of the squash several times with a fork. Add a thin layer of water or chicken broth to the cookie sheet, just enough to add some moisture during the cooking process. Drizzle the insides of the squash with the oil and then sprinkle with the brown sugar and salt. Place the squash into the pre-heated oven, on the middle rack, and bake for 60-80 minutes – will depend on the size of the squash. The squash will be done when it is soft and the edges are beginning to brown.
Butternut squash
Butternut squash can be a hassle to cut and peel, so look for it peeled and cubed in the produce aisle of your market if you’re short on time.
Nutrition information for 1 cup of baked butternut squash: 82 calories, 21 grams carbohydrate, 2 grams protein, 0 grams fat, 6 grams fiber, 5 grams sugar, 10206 mcg Vitamin A, 100 mg calcium, 695 mg potassium
Butternut squash soup
1 whole butternut squash, peeled and cut into 1-inch cubes
2 shallots, minced
2 tbsp olive oil
6 cups low-sodium chicken broth or vegetable broth
1 tsp cinnamon
salt and pepper
Place a large pot over medium heat and add 2 tbsp olive oil. Add the minced shallots and sauté for 2 minutes, then add the butternut squash and sauté for another 5 minutes, until squash begins to lightly brown. Add broth to the pot and bring to a low simmer. Simmer the squash, covered, for 20-30 minutes, until squash is soft and cooked through. In batches, add the squash and broth to a food processor or blender and blend until it is smooth. Then season with salt, pepper and cinnamon.
Nutrition information per serving (makes ten 1-cup servings): 94 calories, 4.5 grams protein, 13 grams carbohydrate, 3 grams fat, 3.5 grams fiber, 3 grams sugar
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Also, we have some healthy Halloween recipes on our site, www.GreenHalloween.org as well as on our blog, www.GreenHalloween.org/blog.
Some examples - pumpkin oatmeal, pumpkin smoothie and pumpkin soup and pumpkin bread!
Sep 27, 2009 7:14:28 PM