Judy E. Buss

Fall is here, and Halloween is also on the horizon. Beside ghosts, costumes, and mountains of candy (please pass the insulin bucket…), the pumpkin, a member of the squash family, is king!  This pretty fruit and its many relatives of all shapes, colors, and sizes, deserve to remain center-stage all year long

Of all the fruits we eat, squash are among the most nutritious. Mostly yellow or orange-fleshed, they are nutrient-dense and contain exceptionally high levels of potassium and vitamin A. Fiber-rich, squash are extremely low in calories and fat, unless you cook them with tons of butter, cream or – sorry friends – marshmallows! Consuming squash has numerous health benefits, particularly for the skin, respiratory system and eyes.

Botanically, squash, which also include the cucumber and melon, are fruits; the part of the plant which grows and stores the seeds. For culinary purposes however, they are used as vegetables. The squash family is divided into 2 major groups: winter and summer. Winter squash are harvested at the end of the summer when they are in their mature state. They are then cured to harden their rind, and stored for long-term use during the winter months. They include butternut squash, spaghetti squash, colorful and strange-looking turban squash, fairytale squash, acorn squash, banana squash and so forth.

Summer squash, on the other hand, are harvested before maturation, when they are small and their skin soft. Yellow crookneck and green zucchini are examples. Most parts of the squash plants are edible; the leaves, flowers, and seeds. The seeds are also highly nutritious, and offer beneficial fats. Cleaned and dried, they can be eaten raw or roasted, as a snack, or added to salads, granola, and quick breads.

Both summer and winter squash are versatile and may be consumed steamed, sautéed, or baked (Ahh, whole-grain, home-baked zucchini bread!). Mashed winter squash can be used instead of dead-on-arrival-overcooked-overprocessed canned ones. They are served as a side dish, or as chunks added to soups and stews. Zucchini, both yellow and green, hardly need cooking and can also be eaten raw, sliced and incorporated into salads, or grated and used in baking.

For easier cutting of winter squash, bring them to room temperature after washing and drying. Use a large, sharp knife to CAREFULLY cut into 1/2 – 3/4 inch thick slices. Then trim/peel the rind of each slice holding it firmly flat-side-down on a cutting board. Scrape the seeds off.

If you are so inclined, growing squash of any kind is easy and fun. These fast-growing plants will bless you with loads of super-nutritious fresh veggies, and the opportunity to share them with neighbors and loved ones. Make squash part of your healthcare support team. Below are some easy-to-make, mouth-watering recipes for you to try – enjoy!

QUICK-FIX ZUCCHINI-BASIL AND FETA  

Per serving:
1 yellow zucchini (summer squash)
Black pepper to taste
Salt (optional)
1 teaspoon dried basil
1-1/2 tablespoons crumbled feta cheese

1. Trim the zucchini stem-end. Using a small brush scrub the vegetable with soap and water, then rinse well and dry. Cut the zucchini in half lengthwise. (You may wish to remove the skinny neck to facilitate halving the veggie).

2. Sprinkle pepper and salt (if using) on the flat cut side of all the zucchini halves. Sprinkle basil liberally over the pepper. Top with a small mound of feta.

3. Place ½-inch-deep water in the bottom pan of the steamer. Return the top steamer pan (or basket) over the bottom pot. Carefully transfer the prepared zucchini quarters into the steamer basket feta-side-up. Add the zucchini neck, cover and bring to a boil over high heat. Reduce the heat to medium, (making sure that the water continues to boil briskly), and steam the zucchini about 12 minutes, until it is tender-crisp when tested with a fork. Remove the steamer from the stove.

4. Using 2 forks or a pair of tongs, carefully transfer the zucchini to a serving plate.

BUTTERNUT SQUASH WITH CRANBERRIES AND NUTS

2 servings
2 cups butternut squash, room temperature
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Salt and pepper to taste
1 tablespoon lemon juice
1/4 cup dried cranberries, packed
2 tablespoons coarsely chopped, walnuts

1. TO CUT THE BUTTERNUT SQUASH: On a cutting board, and with a large sharp knife, cut the squash into 1/2-inch rings in the approximate amount needed. Place each ring, flat-side-down and thinly shave off the skin all around. Remove the seeds and fiber from the ring centers using a small sharp knife. Cut each ring into ½-inch segments.

2. Steam the butternut squash about 7 minutes, until tender but not mushy. Drain.

3. Meanwhile, in a medium bowl, mix all the other ingredients, except the nuts. Mix in the squash. Just before serving, stir in the nuts.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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