EAT FRESH

IN GOURD WE TRUST

By Anja Springthorpe

Pumpkins may get all of the glory during Halloween, but we shouldn’t ignore the delicious taste and outstanding nutrition that other members of the squash family bring to the table.

For hundreds of years, squash has been a staple throughout the world. Now recognized as an essential part of a disease-fighting diet, squash is gaining popularity among health-conscious foodies.

All varieties of squash contain a long list of nutrients including vitamin C, B3, B5 and B6 as well as the minerals magnesium, calcium and iron. Such concentrated amounts of nutrients deliver health benefits like a reduced risk of cancer, type 2 diabetes and heart disease. High in potassium, squash is an ideal choice to lower your blood pressure.

Squash seeds also merit a place in the ranks of healthy, wholesome foods. Packed with healthy fats, proteins and fiber, the seeds of squash should not be discarded. Fiber is essential to bowel health and acts as a weight-loss aid.

HOW TO CLEAN AND COOK SQUASH SEEDS:

Once you cut your squash open, remove the stringy bits of flesh that contain the seeds. Clean under running water. Coat lightly with oil and roast at 300 F until brown. Roasted squash seeds make an excellent snack, salad topping or soup garnish.

HOW TO CHOOSE AND STORE SQUASH:

Select a squash that feels heavy when compared to its size. Make sure it doesn’t have any cracks or tender spots. The stem should be firm, intact and dry. Storing squash is easy. Keep your squash in a cool, dark place up to 2 months to preserve both taste and nutrition. If you have a root cellar, even better. Squash can also be stored up to 6 months with the right humidity.

MIND YOUR FINGERS! HOW TO PEEL SQUASH SAFELY:

Slice the top and bottom of your squash. Prick the skin with a fork and microwave for 3 minutes. Let the squash cool down. When removing skin, use a Y-shaped vegetable peeler to avoid accidental cuts.

HOW TO PREPARE DIFFERENT SQUASH VARIETIES:

ACORN Cut in half and bake with flesh-side down for 45 mins at 425 F. Add butter, salt or maple syrup before serving.

SWEET DUMPLING

Great choice for an eye-popping plate. Cut top and scoop out seeds. Add cream or butter. Put the lid back on top and roast for 1 hour at 400 F. Serve with oregano-infused honey.

DELICATA Cut into 1-inch rings and brush lightly with olive oil. Roast at 425 F until soft. Makes a great addition to warm salads or can be used as a side to beef, pork or lamb dishes.

BUTTERNUT Its smooth texture makes this the squash for soups and stews. Peel, slice and sauté with onions before adding to stock.

SPAGHETTI Bake halved spaghetti squash on lightly oiled tray with flesh-side down for 30-40 mins at 350 F. Use a fork to scrape out the flesh. Spaghetti squash makes a tasty, low-carb noodle substitute or can be served as side dish with steak and oily fish.

BACON AND APPLE STUFFED ACORN SQUASH

INGREDIENTS:

 2 acorn squash, halved and deseeded  1 tablespoon butter, melted  ½ teaspoon garlic powder  ¼ teaspoon dried sage  6 slices of bacon, chopped  ½ cup onion, finely chopped  2 apples, cored and diced  1 cup panko breadcrumbs  1 egg, beaten  Salt and pepper  3 tablespoons fresh parsley, chopped Optional: goat cheese, crumbled

DIRECTIONS:

 Combine butter, garlic powder, sage,

salt and pepper. Brush on fleshy side of acorn squash. Place cut side up into oiled roasting pan. Bake at 400 F for 1h or until squash is tender but retains its shape.  Meanwhile, fry bacon until crispy.

Remove bacon from pan and set aside. In the same pan, sauté onions until soft. Add apple and sauté for another 3 minutes.  Combine bacon, onion, apple, breadcrumbs, egg and 2 tablespoons of parsley in bowl, mixing well until all ingredients are combined. Add salt and pepper to taste.

Serves: 4 Time from start to finish: 1h 45 mins

 Fill squash with mixture. Return to oven, cover and bake for another 20 minutes or until the egg is set.  Add remaining parsley to serve. Optional: sprinkle with crumbled goat cheese.