Posted on Wednesday, 14th October 2009 by admin
Squash belongs to the Cucurbitaceae family, and is related to cucumbers and melons. The two main categories of squash, summer and winter, are available in many varieties, and are a versatile and healthy addition to the menu all year round.
Summer Squash
Summer squash is very low in calories and is an excellent source of manganese, vitamins A and C, magnesium, potassium, copper, vitamin K and phosphorus, as well as several B vitamins, calcium, iron and zinc. Most of the nutrients in summer squash are found in the skin.
Some common varieties of summer squash are Yellow Crookneck or Gooseneck, Straightneck, Scallop or Pattypan, Zucchini and Round Zucchini.
Summer squash has a tender, edible skin. Choose summer squash that is small to medium in size, with shiny skin and no blemishes. Large, over-mature squash have harder rinds, and may be fibrous and seedy. Store squash unwashed in a plastic bag in the vegetable bin of the refrigerator, where it will keep for up to a week.
Summer squash can be eaten raw with dips, sliced or grated in salads, roasted, steamed, grilled, boiled, sauteed, or added to casseroles. Grated summer squash can be added to bread or muffin recipes by reducing the amount of water by one-third.
Winter Squash
Winter squash is very high in beta-carotene, vitamin C, potassium, manganese, and dietary fiber. It also contains significant amounts of vitamins B1, B3, B5 and B6, folate, copper, tryptophan, and omega-3-fatty acids.
Winter squash varieties include Acorn, Banana Squash, Buttercup, Butternut, Delicata, Hubbard, Spaghetti Squash, Turban and Pumpkin.
Winter squash has a harder rind than summer squash, which allows it to be stored for a long time. Some varieties of winter squash may be kept for several months. Winter squash should be stored in a cool, dry place at temperatures between 50 and 60 degrees F (10-15 degrees C). When buying squash, choose those that are firm, heavy for their size and have a hard rind free of bruises or cuts. Once the squash is cut, cover the exposed part with plastic wrap and store it in the refrigerator, where it will keep for several days.
There are many different ways to prepare winter squash. To bake, cut the squash in half and remove the seeds and fibers from the center cavity. Bake until a knife can be easily inserted through the rind, usually 45-60 minutes at 350 degrees F (175 degrees C). If the squash is too large to cut easily, it can be baked whole. Before baking a whole squash, pierce the rind with a knife to allow the steam to escape. Winter squash can also be boiled, steamed, or roasted. Pureed squash makes a delicious soup, and spaghetti squash can be served as a healthy alternative to pasta. Pumpkin, of course, is excellent for pies.
Similar Posts:
- Butternut Squash: Tips on Cooking and Preparation
- The Many Varieties and Uses of Tangerines
- Nutrition of Parsnips
- List of Filling Foods for Low-Calorie Dieters
- Top Summer Health Risks Part 2
Tags: Squash
Posted in Diet & Nutrition Advices | Comments (0)