Winter squash is in season from August through December, and while you may think of acorn, butternut and spaghetti squash as go-to varieties, there are at least a dozen others to sample this season. All of them are healthy — the most common forms provide around 50 to 80 calories per cooked 1-cup serving and are rich in vitamins A and C, fiber and potassium. These nutrients help support satiety, immune function and blood flow, which makes it easy to stay focused and energized throughout the day. By adding squash to dishes, you’ll also make it easier to power through early morning or evening workouts — times when glucose levels may taper off, especially between meals. But how should you actually eat squash? Here are five ideas to spark your creativity in the kitchen:
[See: 8 Foods Loaded With Vitamin C.]
1. Squash Porridge
Instead of waking up and grabbing a bowl of oatmeal, experiment with a squash breakfast bowl by blending 1 cup of steamed butternut squash with a teaspoon of tahini or nut butter, a dash of maple syrup and a pinch of vanilla extract. You can adjust the ratios to meet your taste preferences, but go easy with the nut butter since it’s rich in both healthy fats and calories. Top this beta-carotene breakfast bowl with condiments that you would normally add to steel-cut oats. You can try sweet spices (like cinnamon, allspice and nutmeg), a handful of fresh fruit (like blackberries, raspberries or blueberries) and a splash of almond or non-dairy milk. If you’re in a rush, purchase pureed varieties of pumpkin or butternut squash. This reduces prep time to five minutes.
2. Squash Burger
Squash burgers, made with dark orange squash like red kuri or kabocha, provide a great way to lean into plant-based eating patterns. Dreena Burton, a mother and recipe developer, created this dish to satisfy her health concerns as a parent and to accommodate her children’s taste preferences.
To make these “beta-carotene burgers,” grab a large bowl and combine a cup of cooled, cooked dark orange squash (or sweet potatoes) with 2 tablespoons of natural ketchup, 1 teaspoon of apple cider vinegar, a tablespoon of nutritional yeast (optional) and a teaspoon each of mustard, garlic powder, onion powder, dried basil and sea salt (optional). Mix together. Add 2 cups of cooked brown rice and a half-cup each of rolled oats, hemp seeds, pumpkin seeds and chia seeds. Mix again. Let the mixture chill in the refrigerator for 30 minutes. Preheat the oven to 450 degrees. Assemble the orange veggie burger mix into eight patties, place on a baking tray and bake for about 10 minutes on each side (or until the burgers become lightly golden and firm).
You can serve these warm veggie burgers with a salad or on top of dark leafy greens to boost iron absorption. Each burger is already rich in vitamin C, but adding a cup of steamed greens, which provides about half of the recommended daily intake of iron, enhances your body’s ability to convert oxygen into energy. Plus, these veggie burgers contain just 191 calories and deliver 6 grams of fiber, 7 grams of protein and a nice ratio of omega-3 fatty acids, which support overall mood, cognitive function and a healthy range of motion.
[See: 8 Food Combinations to Embrace (and 3 to Avoid).]
3. Stuffed Acorn Squash
Transform a vegetable dish into elegant entrees. Instead of serving kale salad on white plates for dinner, you can serve a combination of steamed greens, rice and beans inside of a winter squash. Top with pomegranate seeds for a splash of color and vitamin K, which breaks up blood clots and supports bone health.
4. Squash “Pasta”
When we hear the word pasta, we may now think not only of white noodles, but also pasta made from brown rice, quinoa or vegetables like zucchini, cucumbers, beets and carrots. Another “pasta” to add to the list is spaghetti squash.
To make spaghetti squash pasta, which looks like traditional angel hair pasta, all you need is a spaghetti squash. Cut the top and bottom off. Then, cut the squash in half lengthwise and scoop out the seeds and stringy insides. Turn the squash halves over and place them on a baking tray. The flesh should be closest to the tray. Bake the squash at 350 to 400 degrees for about 35 to 45 minutes. A larger squash requires additional time in the oven, but make sure not to overcook the squash or else the noodles lose their “al dente” texture and become mushy.
Take the squash halves out of the oven and turn the squash up to scoop out the firm insides, which will start to crumble into pasta-like strands. Scoop it into a bowl or leave it inside the shell, and top the dish with your favorite pasta sauce, veggies, herbs and spices.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
5. Squash Bowls
Got leftover spaghetti squash? You can use a Mason jar salad or Buddha bowl template to assemble this dish. Start with a leafy green base, add cooked squash and top with vegetables, fruit and beans. For a Texas-inspired combo, opt for black beans, roasted red peppers, corn, green onions, scallions and cilantro. For a sweeter variety, try chickpeas, cucumbers, fresh mint, sliced beets and fresh or dried fruit like apples, apricots, raisins or cherries. Remember, you can never go wrong by building meals around the healthy basics.
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5 Genius Ways to Eat Squash originally appeared on usnews.com
