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Kabler's Chatter....Cooking healthy with squash
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By JANE CLINE KABLER
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Squash is one of my favorite vegetables. In our area, winter squash such as butternut, spaghetti, Hubbard, turban, cushaw and acorn are the most popular. Of course the zucchini, a summer squash is also a favorite and so versatile. Zucchini is available to us all year through the market.
The word squash came from the Massachuset Indian word askutasquash, meaning eaten raw or uncooked. It is a member of the Curcurgit family. The ancient American Indians consumed squash because they believed it would increase fertility. It is believed to be eaten in America over 5,000 years ago. Our way of thinking for winter squash is not raw but cooked in savory dishes which can include soups, casseroles, as a side vegetable, as a dip, and baked in breads, souffles and pies. Squash can come in a variety of colors such as green, yellow, tan, orange, multicolored and even blue.
Squash is so enjoyable and so easily prepared. They are of a great variety and only sold in markets when they are mature and ready to eat. Winter squash is plentiful from October through March with the best selection from November to January.
Butternut squash is probably used more than any other squash other than pumpkin. They are actually interchangeable in recipes. The butternut squash is a member of the family which includes pumpkin, cucumber and melons. It originated with the native Americans. The flesh is orange, very dense and so flavorful This squash gives you the most value for your money. It has few seeds, thin skin and less waste than others. When you bake butternut squash it deepens and enhances the flavor. Being versatile, it is used in so many different recipes.
Squash has a high amount of beta-carotene, vitamins A and B, iron, calcium, magnesium, potassium, is low in calorie and high in fiber. Many recipes call for sugar and butter, but remember these can be just as good with a sugar substitute and a low fat margarine.
Pumpkin was used by the American Indian as a food and also dried and made into woven mats. They not only used them in pies, puddings and soups, but they even made beer from the pumpkin. In many elite restaurants today the blooms from pumpkins, zucchini and other vegetables are used in recipes. Fried squash blossoms are a real treat.
Acorn squash is another popular squash because it is tasty and small. One cut in half will serve two people. The only negative, it is quite hard and difficult to cut while still raw. Acorns come in yellow peeling and dark green. I chose a yellow one recently and thought it was another type of squash, wrong. The stick on label said acorn. I was surprised.
The Hubbard squash is too large for most families and the rind is very hard to cut through. Some produce departments will actually cut them up and sell them by the pound rather than whole. They are sweet to taste and are used easily in recipes.
The funny one is the spaghetti squash. After it is cooked, it looks like spaghetti. You just take a fork and dig into the flesh and it will pull out in long yellow strands looking so much like spaghetti. You can serve it as a low calorie dish, full of fiber in place of the high carb pasta.
The turban squash is so funny looking but rather pretty. The flavor I find is bland. It makes a great centerpiece with other winter squashes for display and can also be used as a soup tureen after you hollow it out. I don't find it as tasty as other winter squashes.
Zucchini Continental
3 medium zucchini
3 tablespoons of light olive oil
1 small onion diced
1/2 cup of diced pimiento
1 teaspoon of smashed garlic or 1 teaspoon of garlic powder
4 cups of whole kernel corn, drained
Heat skillet on medium high, add 2 tablespoons of oil, add unpeeled sliced zucchini, fry. Turn once, browning good on both sides. Sprinkle with salt, pepper. Remove from pan and add drained corn and one tablespoon of oil. Add pimiento, garlic and a little salt. Cook until bubbly hot and add zucchini on top and sprinkle with 1/2 cup of your favorite shredded cheese. Serve hot.
Zucchini Boats
4 -5 medium zucchini, not peeled, not cooked
1 lb. of lean ground sausage
1 chopped onion
1 chopped green bell pepper
1 chopped red bell pepper
1 teaspoon of garlic powder
1 teaspoon of lemon pepper
1 teaspoon of salt
1 cup of tomato sauce
Cut zucchini in half longways. Take a spoon and scoop out the center leaving about 1/4 inch of pulp inside the shell. Cook the sausage, onions and peppers and add spices. Add 1 cup of tomato sauce. Place shells on a cookie sheet. Brush the edges of each zucchini with olive oil. Bake for 30 minutes at 400 degrees. Keep the filling hot and fill the shells. Top with your favorite cheese. Heat in oven for 5 more minutes. Serve hot.
Acorn Squash Rings
2 large acorn squash or 3 medium
1 cup of orange juice
1 1/2 cups of packed light brown sugar
3/4 cup of light corn syrup
3/4 cup of melted butter or margarine
1 tablespoon of lemon zest
1/4 teaspoon of salt
Trim ends from squash, cut crosswise slices 1/4 inch thick, place on slightly buttered shallow baking sheet; add orange juice. Cover with foil and bake for 30 minutes at 350 degrees. Combine brown sugar, corn syrup, melted butter, lemon zest and salt. Pour over the squash rings. Bake, uncovered for 20 minutes longer, basting occasionally until tender, and nicely glazed.
Candied Butternut Squash with Cinnamon and Honey
1 large Butternut squash, cut in 2 inch pieces and peeled
1/4 cup of butter
1/4 cup of honey
1/2 cup of finely chopped pecans
1/4 teaspoon of cinnamon
Cut squash in half and clean out seeds and membrane, then cut into fourths, then into 2 inch pieces. Peel each piece. Place on a greased cookie sheet, and place in the oven at 350 degrees for one hour or until tender. While this is baking, mix up the butter, honey and cinnamon. Remove cooked squash from oven and pour butter, honey, cinnamon and pecans over the top of each. Bake a few more minutes until glazed and sticky.
Spaghetti Squash
1 large spaghetti squash, cut in half and seeds removed
3 medium chopped fresh tomatoes
1 large chopped onion
1/2 cup of sliced black olives (small can, drained)
1/4 cup of chopped parsley, dried or fresh
2 teaspoons of chopped garlic
1 tablespoon of light olive oil
1 tablespoon of margarine
3 tablespoons of Feta cheese
Place halves of spaghetti squash, flesh side down, on a greased cookie sheet and bake at 350 degrees for 40 minutes in a preheated oven, uncovered. While squash is cooking, make the sauce, then remove squash from the oven and cool for about 10 minutes. Take a fork and rake out all of the squash. It will resemble spaghetti. Place on a large plate and cover with cooked sauce. Serve hot.
Sauce: Heat olive oil and margarine and add chopped onion and chopped garlic. Cook until tender. Add chopped tomatoes, parsley and olives, cook 5 minutes. Toss and pour over cooked spaghetti and sprinkle with Feta cheese.
Winter Squash Quiche
2 tablespoons of chopped onion
2 teaspoons of canola oil
2 cups of shredded Swiss cheese
1 1/2 cups of milk
1 cup of mashed cooked Butternut squash
3 eggs
1/4 teaspoon of salt
1/8 teaspoon of pepper
1/8 teaspoon of ground nutmeg
In a skillet, saute onion in oil until tender. Transfer to a greased 9 inch pie plate. Sprinkle with cheese. In a bowl, whisk milk, squash, eggs, salt, pepper and nutmeg until smooth, pour over cheese. Bake at 325 degrees for 60 minutes or until tested for doneness.
Sweet Banana Squash Bread
3 cups of all-purpose flour
2 cups of sugar
2 teaspoons of baking soda
2 teaspoons of allspice
1 1/2 teaspoons of baking powder
1 teaspoon of salt
3 eggs
1 cup of canola oil
2 teaspoons of vanilla
1 cup of cooked, mashed butternut squash
1 cup of mashed ripe bananas
1 cup of rough chopped walnuts
In a large bowl, combine the flour, sugar, baking soda, allspice, baking powder and salt. In another bowl, beat the eggs, oil and vanilla; add squash and bananas. Stir into dry ingredients just until moistened. Fold in walnuts.
Pour into two greased 8 inch x 4 inch loaf pans. Bake at 350 degrees for 60 minutes or until tested for doneness. Cool on a rack for 10 minutes and remove from pans.
Roasted Winter Vegetables
1 pound of carrots, peeled
1 pound of parsnips, peeled
1 large sweet potato, peeled
1 small butternut squash, peeled and seeded
3 tablespoons of light olive oil
1 1/2 teaspoons of Kosher salt
1/2 teaspoon of fresh ground pepper
2 tablespoons of chopped fresh flat-leaf parsley
Preheat oven to 425 degrees.
Cut the carrots. parsnips, sweet potato and squash into 1 1/4 inch cubes. All of the vegetables will shrink, so don't cut them too small. Place all of the cut vegetables in a single layer on two baking sheets. Sprinkle with salt and pepper. Bake for 35 minutes or until lightly browned and tender. Turn once with a spatula. When finished, sprinkle with the fresh parsley. Serve hot.
Mashed Butternut Squash
2 medium butternut squash, 5 lbs. total
6 tablespoons of unsalted butter
1/4 cup of packed, light brown sugar
1 1/2 teaspoons of Kosher salt
1/2 teaspoon of fresh ground pepper
1/4 cup of half and half cream
Preheat oven to 400 degrees. Cut off and discard the ends of the squash. Then cut the squash in half and take out all seeds and membrane. Cut the squash into 2 inch cubes and peel each cube. Place them on a lightly greased Teflon sheet or parchment paper on a tray and place in the oven. Mix the sugar, salt and pepper and sprinkle over the squash. Bake for 40 minutes or until tender, do let it brown. Remove and pan in a large mixing bowl and add cream. Place in a food processor or in a mixing bowl and beat or process until the consistency of mashed potatoes. Season to taste and serve hot. This can me made ahead of day of serving and heated in the microwave. Serve with a green vegetable for contrast in color.
Fried Zucchini with Parmesan
8 medium zucchini, sliced 1/2 inch thick, leave peeling on
2 tablespoons of light olive oil
2 large yellow onions, cut in half and sliced 1/2 inch thick
Kosher salt
Freshly ground pepper
1/2 cup of grated Parmesan cheese
Remove the ends of the zucchini and cut in half lengthwise. Slice into 1/2 inch slices. Heat 2 tablespoons of olive oil in a large skillet. Add the onions and cook until almost tender for about 10 minutes then half of the zucchini and cook, sprinkle with Parmesan and toss. Remove from pan. Set aside. Add a little more oil and then add the rest of the zucchini and cook until tender. Sprinkle with Parmesan. Place with rest of cooked zucchini and onion. Toss and serve hot.
Fettuccine with Roasted Butternut Squash and Chard
2 1/4 pounds of butternut squash, peeled, seeded and cut into 1 inch cubes
2 tablespoons of light olive oil, divided
1/2 teaspoon of salt, add more if needed
1/4 teaspoon of freshly ground pepper
1 bunch of Swiss chard, preferably red
4 oz. of thick-cut pancetta, chopped (note: pancetta is similar to bacon and found in the cheese deli at the super market with other speciality meats, bacon may be used)
1 red onion, chopped
2 garlic cloves, chopped
2 cups of canned chicken broth
1 pound of fettuccine
1/2 cup of Parmesan cheese, plus more for serving
Preheat oven to 400 degrees. Lightly oil a baking sheet. Toss the squash with one tablespoon of oil, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper. Spread on a baking sheet. Roast, stir occasionally. Bake for about one hour or until tender.
Wash and rinse the chard, Strip the leaves off of the stalks. Discard the stalks.
Heat one tablespoon of oil in a large saucepan. Add pancetta and cook until crisp. Remove pancetta and add onion to the grease and cook. Stir in the garlic and cook one minutes. Add chard and toss, and cover. Cook about 15 minutes until chard is tender. Stir in the broth. Keep warm. Bring a large pot of water to boil, add one tablespoon of salt, and then one pound of pasta. Cook until tender and drain. Add drained pasta back into the pot and the onions, garlic and chard. Toss and add 1/2 cup of Parmesan. Toss. Serve hot.
Squash Winter Soup
3 bacon strips, cooked until crispy, crumbled
1 cup of finely chopped onion
2 garlic cloves, mashed
2 1/2 cups of cooked, mashed squash
2 tablespoons of all purpose flour
1 can of evaporated milk, divided
3 cups of chicken broth
1/2 teaspoon of curry powder
1/2 teaspoon of salt, or to taste
1/2 teaspoon of pepper
1/8 teaspoon of ground nutmeg
Drain the drippings from the bacon except for one tablespoon. Add onions and garlic to the one tablespoon of grease and cook until tender. Place onion, cloves, squash and flour in a food processor and mix until smooth, then place in a pan with half of the milk. Heat and stir until thickened. Add broth, curry, nutmeg, salt and pepper and heat more. Serve with a dollop of sour cream and sprinkles of crispy bacon. |
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Reader Comments
Comments are limited to 200 words or less.
Jerry wrote on Nov 23, 2008 9:20 AM: " I love squash. Thanks for the great recipes and for having them on the Intranet. Several will become 'keepers' for my family. "
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