Amazing Winter Squash: White Delicata and Sweet Dumpling with green strips. Pale yellow Butternut. Dark green, round Acorn. West Indian Calabaza and surprising Spaghetti Squash! They look like decorations, but their real beauty lies on the inside. A creamy texture and a luscious, nutty flavor with just a hint of sweetness. Deliciously good for you!
Squash helps your body run smoothly. And if you are diabetic, squash can provide you with B-complex vitamins and fiber with pectin - both essential elements in regulating blood sugar.
Squash has vitamin A (great for eye and lung health), and it helps strengthen bones. Something interesting that you should know is that South Americans have been growing and enjoying squash for over 10,000 years.
Let’s help you pick a great squash:
To buy: Look for a hard firm skin with no soft spots or bruises. It should feel heavier than you expect.
To store: Keep winter squash on the counter in a cool place; not in the fridge.
To cook Butternut or Acorn Squash: Cut hard-skinned squash in half (See tips below) Remove the seeds, coat with a bit of olive oil; bake in the oven at 400 degrees for 50 - 60 minutes or until it's fork-tender. Note: Add about an inch of water to the pan to keep it moist. Scoop out the cooked squash and season (See suggestions)
To cook Delicata or Sweet Dumpling: Leave the skin on. Slice in half and then into 1-inch slices. Bake or pan fry on the top of the stove (See below)
To cook Spaghetti Squash (See video) Use like spaghetti. Only 25% of the calories of pasta
To cook Calabaza (West Indian Pumpkin) Cut in half, remove seeds Place on middle rack in 400° oven without pan and roast for 20 minutes. For a taste of the Islands serve with rice and black beans.
Enjoy the Variety!
Squashing Recipes
Recipe: Calabaza with Black Beans
Serve with rice for a complete meal. Cook squash first.
Ingredients
2 lbs. Black Beans Home cooked or canned (rinsed and drained)
1 lb. Calabaza Squash roasted and chopped
2 tbsp Olive Oil Extra-virgin
1 Yellow Onion Large and chopped
5 Garlic Cloves Minced
2 stalks Celery Chopped
1 Jalapeño Seeded and chopped
4 tbsp Red Bell Pepper Chopped
4 tbsp Fresh Cilantro Chopped
½ tsp salt Adjust to taste
To Make:
Place a saucepan on medium-high heat and add the olive oil when warm
Add in onions and garlic. Cook for 3-5 minutes
Add celery, peppers, and calabaza. Stir and cook for a couple of minutes
Add the Black Beans
Add a pinch of salt and half the fresh cilantro (reserve the other half for garnish)
Cover with a lid and let simmer for 25 minutes. Stirring occasionally
Place in serving dish with rice
Spaghetti Squash turns into an An Italian meal: Mix together ½ cup of cooked Italian sausage with ½ cup of tomato sauce. Gently blend into cooked spaghetti squash. Put in a pan and top with ¾ cup of shredded mozzarella cheese. Bake in oven at 350 for about 10 minutes. Just to melt the cheese.
Tips and Tricks: Handling Squash
TIPS: Handling Squash
Storage
Summer squash goes in the fridge. Zucchini and yellow squash will last about a week
Winter squash stays on the counter, not in the fridge: Acorn is good a month: Butternut for 2-3 months: Calabaza for about 1 month; Delicata and Spaghetti for about 2 months. Keep in the coolest part of the kitchen and check for soft spots.
Cutting Hard Squash: Butternut and Acorn
Using a heavy knife, cut off ¼ inch at both ends.
Remove the skin with a vegetable peeler
Cut squash in half lengthwise by placing a knife on the top of the squash and rocking back and forth while applying pressure to the handle and the top of the knife
Cube and add to stews and soups
Seasoning Suggestions for Hard Squash
Scoop out the squash and mash with a tablespoon of honey or a pitch of cinnamon. Mash with cooked carrots or parsnips Stir in a bit of orange juice or even a bit of curry.
Roasting Delicata or Sweet Dumpling Squash Mix with sliced red onions, garlic, a tablespoon of maple syrup, a tablespoon of olive oil and a sprinkle of thyme. Bake for 20-25 minutes in 350 oven or until squash is tender. For a crisper outside, flip and roast for 10 more minutes.
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