Sunday, September 22, 2013

Healing Food of the Week: Squash

Squash is an amazing healing real food that should be a part of your diet. There are so many varieties and it can be cooked and enjoyed in so many ways! We love summer and winter squash.  In Michigan, summer squash is available in July and continues to be available until about October.  Winter squash is available in September and is around until the frost comes! We love the season in September-October when both are available at the same time!  In North Carolina, all squash is available a little longer than Michigan because of the longer growing season.  Winter squash can be stored in a cool place through the winter and used for later cooking.
  

Summer squash is usually yellow or green (zucchini).  They have less sugar and are therefore considered a category one vegetable (lower glycemic). Zucchini and yellow summer squash are examples.










The easiest way to cook summer squash is to slice it and sautee it with some italian seasoning such as Penzey's Tuscan Sunset or Kirkland Tuscan seasoning and possibly some sweet onion and olive oil.  It makes a great quick summer side dish.  You can also add a little mozzerella cheese to make it taste like pizza!





Winter Squash refers to squash that is harvested later in the summer/fall when the skin has hardened. Spaghetti squash, butternut squash, acorn squash, and pumpkins are examples. They have more sugar and therefore are higher glycemic and a category two vegetable. If you’re watching your weight, you may want to have just one portion of the orange winter squash.  Squash seeds are edible too, and packed with vitamins and minerals.  Pumpkin seeds are awesome when roasted!



Winter squash can be cut in half and cooked in the oven (after scooping out the seeds), but the easier way is to use your crockpot!  It is so simple and saves you the muscle work needed to cut the squash in half prior to cooking.  Simply put a washed winter squash in a crockpot with about 2 tablespoons of water and cook it on low for 6-8 hours. Six hours for a small squash and about 8 for a large Butternut squash.  Two small squash can be placed in a large crockpot at once as well.  When finished, you can use a butter knife to cut it in half and easily scoop out the seeds.  Perfection!




Remember your ABC's?
All types of squash are known for their low calorie, high fiber content, which helps maintain a healthy weight. Squash is also high in Vitamin C, Potassium, Vitamin A, and Vitamin B-6.  Vitamin C is a powerful antioxidant, a part of collagen formation, and a great defense against injury, illness, and disease.  Potassium is vital for cell function throughout the body and nervous system. Maintaining normal levels in critical for the heart. The darker yellow and orange squash has more beta-carotene which is converted to vitamin A. Vitamin A aids in cellular integrity, body growth, and night vision.  Vitamin B-6 helps with formation of heme, a part of hemoglobin, the oxygen carrying part of the red blood cell and also aids in breaking down proteins for use by the body. 

Below are the nutrition facts for Winter and Summer Squash.

Summer Squash
Nutrition Facts
Amount Per
1 medium (196 g)
% *Daily Value
Calories
32

Total Fat
0.4 g
0%
Saturated fat
0.1 g
0%
Polyunsaturated fat
0.2 g
0%
Monounsaturated fat
0 g
0%
Cholesterol
0 mg
0%
Sodium
4 mg
0%
Potassium
514 mg
14%
Total Carbohydrate
7 g
2%
Dietary fiber
2.2 g
8%
Sugar
4.3 g

Protein
2.4 g
4%



Vitamin A

7%
Calcium

2%
Vitamin B-6

20%
Magnesium

8%
Vitamin C

55%
Iron

3%

*Percent Daily Values are based on a 2,000 calorie diet.



Butternut Squash (A Winter Squash)
Nutrition Facts                     
Amount Per
1 cup, cubes (140 g)
% *Daily Value
Calories
63

Total Fat
0.1 g
0%
Saturated fat
0 g
0%
Polyunsaturated fat
0.1 g

Monounsaturated fat
0 g

Cholesterol
0 mg
0%
Sodium
6 mg
0%
Potassium
493 mg
14%
Total Carbohydrate
16 g
5%
Dietary fiber
2.8 g
11%
Sugar
3.1 g

Protein
1.4 g
2%



Vitamin A

297%
Vitamin B-6

10%
Vitamin C

48%
Calcium

6%
Iron

5%
Magnesium

12 %

*Percent Daily Values are based on a 2,000 calorie diet.




References:

          LeFever Kee, Joyce, MSN, RN.  (2005)  Laboratory and Diagnostic Tests with Nursing Implications (Seventh Edition).  Upper Saddle River, NJ: Pearson Education, Inc.   

        VanStraten, Michael.  (2004)  The Healthy Food Directory.   Burnaby, British Columbia, CA: SELECT EDITIONS.
   
        Wikimedia Foundation, Inc.  September 21, 2013.  Butternut Squash.  Retrieved from  
http://en.wikipedia.org/wiki/Butternut_squash     
      
        Wikimedia Foundation, Inc.  September 15, 2013.  Summer Squash.  Retrieved from 
http://en.wikipedia.org/wiki/Summer_squash
      

11 comments:

  1. We love squash in our family, summer and winter. I also slice up a mix of yellow and green summer squash and saute in olive oil and sprinkle it with Tuscan seasoning or Ruth Ann's Muskego seasoning from Penzies. I've always cut my winter squash in half and cooked it in the oven or microwave in a small amount of water, but the crock pot idea sounds wonderful so I will be trying that. Our neighbor always grows tons of winter squash variaties and sells them on a trailer by the road. I'll be buying a ton of them this week! Get ready to eat some this weekend Caroline :)

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  2. I'm going to try squash in the crockpot too.

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  3. I just cooked a butternut squash in my crock pot yesterday for 8 hours, probably only needed 6 but ah well . It was my first time trying it like that, I don't know why I didn't do it sooner because its so easy! Thanks Caroline for the tip!

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  4. You're welcome, Kendra...I always use the butternut squash in soup for the next day. I made butternut squash soup already! That's another good recipe....I use coconut milk instead of cream

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  5. I left an acorn squash in the crock pot for about 12 hours last night, oops! It is completely soft and the inside squash is really dark. I tasted a small bite and it seemed ok. What do you think?

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  6. It should be fine to eat....but yeah, it only needs 6 hours, so I usually do them during the day!

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  7. I'm wondering if you might do a post with yummy vegetable recipes. I'm getting bored with the dairy free veggie recipes we use and would love some additional ideas! I don't have as much trouble with my recipes for dark leafy greens, like kale or swiss chard, but get stumped with broccoli and carrots. We eat a lot of salads, but like I said I'd like to add in some variety...thank you!

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  8. I have never heard of the crockpot trick for squash!! I'll definitely have to try it - they're such a bugger to cut into otherwise that I tend to avoid them! :)

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  9. Kristine, posted a new broccoli soup recipe today. Love to stir fry broccoli with red onion and mushrooms, too- top with soy sauce or balsamic vinegar! Will post more soon :)

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  10. Kara, it is the best trick I've learned...I hated cutting those huge butternut squash too!

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