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Fall colors with Winter Squash

September 24, 2013
By Katie Wilhelmi RD, LD , The Journal

The produce department right now has all the colors of fall on display with winter squash. Winter squash comes in a variety of shapes and colors and adds rich, fall color to autumn displays and to your table.

Squash is a good-for-you food that is low in calories and provides three grams of fiber for a half-cup serving. The orange-yellow flesh is a clue the squash is loaded with health benefits. It's rich in heart-healthy potassium and that deep orange-colored flesh is loaded with more vitamin A than you need for the entire day. Vitamin A is important for eye and skin health and may protect against cancer.

Choose squash that are heavy for their size, have a dull, blemish-free skin and have a hard rind. Squash can be stored in a cool, dry place for up to three months.

Article Photos

Katie Wilhelmi

Varieties of Squash

Buttercup:

Much sweeter than other winter squash varieties. Orange flesh is creamy and mild. Flavor similar to sweet potatoes. Appearance is flat and round with turban-shaped top and dark green color.

Butternut:

Softer than acorn and other types of winter squash. Easy to cut and prepare. Appearance is long, bell shape with tan-colored rind. Flesh is yellow-orange and mild, sweet flavor.

Acorn:

One of the most popular winter squash. Shaped like an acorn with black-green skin. Gold-color flesh is sweet. This squash can be cooked in the oven or the microwave.

Spaghetti:

Flavor is mild, slightly nutty. Combines well with other ingredients and flavors. Flesh when cooked separates into strands like spaghetti. Appearance is large and oblong shape with yellow, semi-hard rind. Try replacing your spaghetti noodles with this to cut the carbohydrate in your favorite pasta dish.

Apple-Stuffed

Acorn Squash

Serves 4.

Source: www.hy-vee.com

All you need

1 c. unpeeled tart apples, chopped

c. brown sugar, packed

2 tbsp. butter, melted

tsp. ground cinnamon

1 medium acorn squash, halved & seeded

Graham Crackers, crushed, optional

All you do

1. In a medium bowl, stir apples, brown sugar, butter and cinnamon to coat.

2. Place squash cut-side up in an 8-by-8-inch microwave-safe baking dish. Fill each half with about -cup apple mixture.

3. Cover loosely with plastic wrap.

4. Microwave on HIGH for 20 minutes.

5. Sprinkle with graham cracker crumbs before serving, if desired.

Nutrition Facts per serving: 150 calories, 3 g fat, 0.5 g saturated fat, 33 g carbohydrate, 3 g fiber, 22 g sugar, 35 mg sodium

Katie Wilhelmi is a registered dietitian at the New Ulm Hy-Vee.

 
 

 

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