HEALTH & BEAUTY HEALTH
Fresh Take WINTER SQUASH By Dylan Roche
Don’t let the name fool you— although dubbed “winter squash,” the variety of vegetables that fall under this category actually reach their peak and are best harvested in the fall, ideally in late October or November. But they get their designation as winter vegetables because of their ability to keep well throughout the long, cold season, mostly thanks to their thick outer rind. So the winter squash you pick up at the farmers’ market or grocery store in November can just as easily be used for Thanksgiving dinner as it can be for New Year’s Eve appetizers and maybe even your Super Bowl potluck. Although there are several varieties of winter squash, they share many of the same outstanding nutritional qualities: high in fiber, low in fat and calories, and full of vitamins A, C, and B6. Winter squash is even ranked by the Academy of Nutrition and Dietetics as one of the best winter foods for kids because of its levels of antioxidants known as carotenoids, which benefit your skin, heart, and immune system. Winter squash is especially good for people who are watching their blood sugar levels. It may be high in carbohydrates (about 18 to 20 grams per cup when cooked), but its fiber content slows the digestion and breakdown of those carbs. Because of this, winter squash is actually categorized as having a low glycemic index, a ranking of how certain foods affect blood sugar.
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Quinoa and Vegetable Stuffed Acorn Squash INGREDIENTS: 4 acorn squashes 2 tablespoons olive oil 1 cup chicken broth 1 small onion, chopped 1/4 cup minced garlic 3 Roma tomatoes, chopped 1 cup steamed broccoli, chopped 1 cup steamed red bell peppers, chopped 1/4 cup parsley 3 cups cooked quinoa 1/2 cup parmesan cheese DIRECTIONS:
The other trait shared by all winter squash is their versatility. Winter squash can be used in soups and salads, as the base of a main course, as a side dish, or as a sweet dessert. Their flavor pairs equally well when sprinkled with cheese and garnished with bacon or when spiced with cinnamon and dotted with raisins. So, what are some of the more popular winter squashes you might have seen at the grocery store? There’s acorn squash, easily identifiable by the fact that it looks like a giant acorn, with rinds that range in color from orange to green. Its inside, however, will always be a beautiful golden color. Then there’s butternut squash, which has a distinctive bell shape and cream-colored rind. Its orange flesh is often regarded as the sweetest of all squashes.
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Most people will instantly recognize a pumpkin, but they might not realize that its culinary uses extend far beyond pie—this spherical orange squash, when roasted and pureed, can be turned into savory dishes like soup or even pasta sauce. And those who are looking for an interesting alternative to pasta will rejoice to learn about spaghetti squash, an oblong-shaped yellow vegetable with insides that separate into fine spaghetti-like strands you can use in place of noodles in pretty much any dish. When choosing one of these or another type of winter squash, always look for ones that have firm rinds and feel heavy for their size. Those with softer rinds or a lightweight feeling to them when they’re held might turn out to be watery or taste bland. Ide-
Heat oven to 425 degrees Fahrenheit Cut the squashes lengthwise and scoop out the seeds. Line a baking sheet with parchment paper and place the squashes on the sheet with the insides facing up. Roast for 25 minutes or until soft. Warm the olive oil over medium heat on the stovetop and add the garlic and onion. Cook the garlic and onion until golden brown. Add tomatoes, broccoli, and red peppers and continue to cook for approximately five minutes. Pour in the broth and slowly stir in the quinoa. Finally, add half the parmesan cheese (1/4 cup). Allow to simmer on the stovetop for five more minutes, allowing all the ingredients to thicken and combine. Scoop the quinoa and vegetables into the hollows of the roasted squash and top with the remaining parmesan cheese. Place back in the oven and allow to roast for another five minutes.
ally, the rind should be dull rather than glossy and should be free of any blemishes. Store your winter squash between 50 and 60 degrees Fahrenheit for up to three months; once you’ve cut into the squash and cooked it, you can keep it in the fridge in an airtight container for up to three days.
