Mitzi Dulan – America's Nutrition Expert
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Foodie Friday: Squash
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Oct
29
2010

With the colder weather approaching, it’s time to shift our diets to take advantage of the seasonal vegetables – like squash!  They are a great source of vitamin A, and a very good source of vitamin C, potassium and dietary fiber.  Their tough exterior means they keep well for some time and the flesh is rarely damaged.  Squash comes in many different varieties, making them suitable for adding to so many different meal ideas.  Read below for more!

Butternut Squash

  • Shaped like a large, orange pear with seeds found in the wide base
  • Sweet flavor that lends itself nicely to both sweet and savory meals
  • Try it: butternut squash & apple soup with ginger & cinnamon; butternut squash & black bean chili; roasted butternut squash mashed on its own as an alternative to mashed potatoes

Spaghetti Squash

  • Large, shaped like a cylinder, light yellow in color
  • Mild flavor that is best enhanced by other ingredient flavors in a dish
  • Try it: roasted & separated into its stringy flesh to make “spaghetti” noodles; use the stringy flesh to make squash pancakes or layer on top of pizza crust

Acorn Squash

  • Smaller in size, usually dark green with orange patches
  • Unique flavor profile that works especially well in savory dishes
  • Try it: sliced into wedges and roasted; stuffed with lean protein and whole grains and baked (it’s a built-in bowl!)

How do you like to enjoy squash?   Stop by your local farmer’s market or better yet, a farm where you can learn more about all the different squash varieties!

Assistance provided by Megan Skinner

One thought on “Foodie Friday: Squash

  1. I am a big fan of spaghetti squash. It took me a bit to learn how to tell when it was done, but even in undercooked attempts it tasted great. This was my perfect pasta replacement when I needed to lose so extra weight.

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