Squash are much more versatile than they get credit for. Technically a fruit (since they have seeds), squash and the whole gourd family are quite healthy, delicious and simple to make. Fall and early winter is the best time to find gourds, with names like delicata, acorn, butternut, buttercup and spaghetti squash. Each variety brings slightly different flavors, but all have a place in your kitchen.

Many of us think of squash as just a dessert or pumpkins as just decorations.  I grew up on buttercup squash, quartered, cooked in the microwave and topped with butter and brown sugar, but squash and pumpkins can be a healthy main dish, side or dessert, depending on how you want to cook them.

Health Benefits of Squash

One simple way to gauge the nutrient-factor of a vegetable is by it’s color. Generally, and overly-simplified, but still a good rule of thumb is that the more colors you eat, the more nutrients you are getting. Nutrients equal healthy. Most squash and pumpkins are a rich and creamy yellow, gold or orange hue. Very few foods have this coloring (yams or sweet potatoes too), but yellows and oranges are needed to complete the food rainbow.

Gourds are full of vitamins, minerals and antioxidants. The coloration comes from carotenoids (also found in carrots), which are nutrients known to protect against heart disease and certain cancers. Add to that some fiber and other good stuff and you’ve got yourself a perfect, healthy little snack. Finally, squash and pumpkins contain antioxidants, which bring an anti-inflammatory quality. Inflammation is a vague term, but we’re starting to learn that inflammation could be at the root of many diseases, cancers and other health concerns. What we probably can agree on is that inflammation is bad and antioxidants and anti-inflammatories are good, so eat lots of foods with those properties, like squash.

Simple Ways to Cook Squash

Even if you’re not a great cook, squash are pretty easy to work with. They might seem intimidating, all big and hard, but there really are a lot of things to do with them. Squash and pumpkins have to be cooked – or at least I’ve never seen a recipe calling for uncooked. Cooking makes the flesh soft and brings out the naturally sweet flavors of the flesh. Generally the seeds and stringy stuff is removed, as is the skin. Cooking makes it easier to remove both.

The simplest way to cook squash is in the oven. Poke some holes in the flesh, like you do a potato, and bake it at 350 until a fork pierces the gourd easily, an hour or more depending on the size. Once it’s done, let it cool, then cut it in half (or quarters) and remove the seeds and stringy stuff inside. Use a knife or vegetable peeler to remove the skin. This cooked flesh can be pureed and used in soups, pie or other desserts. Or, keep the fleshy chunks intact and heat and eat individual portions. For a fun fall treat, add some pumpkin (and nutmeg, cloves, etc.) for a unique twist on the smoothie. Beware of loading up your squash with brown sugar or other refined sweeteners. For some sweetness (who doesn’t love a little sweetness), add a dollop of honey or some coconut sugar, both of which are less refined and have less impact on your blood sugar. For a snack or simple dessert, buttercup or butternut squash or pumpkin are great choices.

For meals, roasted squash is great. Cut it into cubes, again removing the seeds, toss in olive oil, season and roast in the oven until soft. Use this as a side for a meal. Use roasted squash in place of oatmeal – top it with nuts, seeds, some coconut milk and you’re set. You could also puree and make a mashed potato alternative. For a side, any squash variety would work.

Spaghetti squash is known for it’s stringy texture and can be used as a pasta alternative. Cook the squash, remove it from the skin with a fork to keep the long sting sections intact and top with meat or your favorite pasta sauce.

The key with winter squashes, as is with most new or foreign foods, is to experiment. From salad to pizza and stews, here are some great squash and pumpkin recipes to get you started from Smitten Kitchen, one of my favorite food blogs. Even though the more decadent recipes are tempting, to make full use of the health benefits of squash, aim for simple recipes without sugar, gluten or anything funky. It can be done!

Do you have a favorite use for winter squash? Share your suggestions or recipes in the comments.

 

{Photo Credit: PAVDW}