11 20 2007

Winter Squash

Comments are closed Posted by Nancy Urbanec

Winter squash comes in many varieties, but all have similar characteristics, such as, they all have a hard outer rind that surrounds a sweet, often orange flesh. They also provide a wonderful source of iron, riboflavin and vitamin A. Unlike summer squash, winter squash must be cooked before eating.I prefer to bake winter squash, as the outer rind becomes firmer making extraction of the edible flesh easier. But you can also steam, microwave or simmer it. Before you prepare your squash, make sure you have thoroughly washed the outside skin with cool running water. Most winter squash, as with many fruits and vegetables, have a layer of food grade wax on the outside to prevent it from drying out. This wax does not need to be removed, but you may notice it when cutting your winter squash in half. Cut the squash in half and remove the seeds if you will be baking it. Place the halves, cut side down, in a baking dish.To cook winter squash, place unpeeled pieces cut sides down on a shallow baking dish and bake in a 350°F oven for 30 minutes or longer. You may want to add a couple of tablespoons of water to the dish. There is no need to cover the pan when baking. Check for doneness by piercing with a fork or skewer. When tender, remove from the oven and serve.Small acorn squash and spaghetti squash can be pierced in several places with a long-tined fork or metal skewer and baked whole. Piercing prevents the shell from bursting during cooking. Place the squash on a baking dish and bake for 1 1/2 to 2 hours at 325°F. Test for doneness by squeezing the shell. When it gives a bit with pressure, it is done. Careful when handling it at this point as it will be very hot, cut open and scope out seeds. Serve.

Not only are winter squash easy to cook, but they are low in calories and fat. Besides the low calories they are also a good source of fiber, folic acid, potassium and contain small amounts of vitamin A and niacin. But beware you can make them a higher fat food by what you add to them at the dinner table. Some of our favorite ways to serve winter squash include:

ACORN SQUASH – drizzle a light maple syrup and cream in the center or add a small amount of butter, brown sugar, chopped pecans and cinnamon or nutmeg for a sweet treat. Or drizzle with a little butter, salt and pepper.

SPAGHETTI SQUASH – use a fork and shred and separate the squash pulp into strands. Spoon marinara sauce over the top for a low fat spaghetti meal. Or after you have separated the strands toss with pesto sauce and serve warm.

No matter how you choose to serve it, winter squash is an excellent dish to add to any dining room table. It adds variety and color to your meal.

space