Fall brings the new crop of hard-shelled squash to the grocery store. These winter squash add an abundance of super nutrients to the table. Orange-fleshed squashes are especially high in beta-carotene, a nutrient important for healthy skin, immune system and night vision. A half-cup of cooked orange-flesh winter squash provides about 50 calories, making it a perfect side dish for cooler evenings.
Squash is easy to cook by following the cooking tips below:
Winter squash varieties:
Butternut: Tan shell makes these easy to spot. Similar in flavor and texture to sweet potatoes.
Acorn: Looks like a large green acorn. Sweet buttery yellow-orange flesh.
Buttercup: Dark green shell with lighter green spots. Deep-yellow flesh with slightly nutty flavor
Spaghetti: Stringy flesh resembles cooked spaghetti. Use as a very low-calorie alternate to pasta dishes.
Whether you prefer sweet or savory, winter squash fits both tastes. Try this flavorful recipe featuring butternut squash.
Get squash ready to use in a wide assortment of recipes from soup to dessert by baking, steaming or boiling. Roasting enhances squash's natural sweetness.
Bake: Cut in half, remove seeds and place cut-side down in a baking dish. Bake at 350 degrees F or microwave on high until tender. Scoop flesh for recipes using cooked squash.
Roast: Cut into chunks, peel cut off, toss with olive oil and seasonings. Place on a foil-lined shallow baking pan and roast at 475F for 35 to 45 minutes, stirring every 15 minutes. Roast until they're fork-tender.
Steam or boil: Cook peeled chunks in a small amount of simmering water or in a steamer until tender. Season and serve.
Roasted Winter Squash and Mozzarella Quesadillas
This recipe will warm your taste buds and your belly now and any time of the year.
Preparation time: 30 minutes
All you need:
6 cups cubed butternut squash
1 1/2 cups diced red bell peppers
1 tablespoon diced garlic
1 tablespoon olive oil
2 dashes salt
2 dashes black pepper
1/2 cup diced tomatoes
6 tablespoons diced onion
3 tablespoons chopped cilantro, divided
6 (8-inch) whole wheat tortillas
1 1/2 cups shredded fat-free mozzarella cheese, divided
1/2 cup trimmed, thinly sliced green onions
All you do:
1. Preheat oven to 400 F
2. Mix the butternut squash, red pepper and garlic with olive oil, salt and black pepper.
3. Spread vegetables on a foil-lined cookie sheet and roast for 20 minutes until they are tender and slightly caramelized.
4. While the squash mixture is cooking, combine the diced tomatoes and onions. Add 1 tablespoon of cilantro. Set aside to be used as salsa.
5. Lay tortillas on parchment-lined baking sheets. Place 1/4 cup mozzarella on one-half of each tortilla.
6. Distribute roasted squash mixture evenly on top of the cheese, followed by green onions and remaining cilantro. Fold tortillas in half to form quesadillas.
7. Place in a 200F oven for 5 minutes, until the cheese is melted. Serve with fresh salsa on the side of the quesadilla.
Tip: For easier cutting, soften small squash by cooking in the microwave oven on HIGH for 3 to 5 minutes or until shell can be pierced with a knife.
Source: Recipe courtesy of Challenge.gov Recipes for Healthy Kids.
Nutrition facts per serving: 290 calories, 6g fat, 1.5g saturated fat, 5 mg cholesterol, 46 g carbohydrate, 7 g fiber, 15g protein, 530 mg sodium
This information is not intended as medical advice. Consult a medical professional for individual advice.
Katie Wilhelmi is a registered dietitian at the Marshall Hy-Vee Food Store.