Guest guest Posted May 14, 2007 Report Share Posted May 14, 2007 We are just beginning to discover the wealth of nourishment supplied by the mildly sweet flavored and finely textured winter squash, a vegetable that was once such an important part of the diet of the Native Americans that they buried it along with the dead to provide them nourishment on their final journey. Winter squash is available from August through March; however, they are at their best from October to November when they are in season. Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all have hard protective skins that are difficult to pierce that gives them a long storage life of up to six months and a hollow inner seed containing cavity. Phytonutrients that Promote Optimal Health Although not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes). Supports Men's Health In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms. Promote Lung Health Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods. Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. " There are a lot of people who live to be 90 years old and are smokers, " he said. " Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it. " If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating. A Variety of Health-Promoting Nutrients Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. How does this amazing array of nutrients support our health? One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti- inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis. It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals. Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation. Other nutrients found in winter squash are also useful for a number of different conditions. The potassium in winter squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. Fiber to Fight Heart Disease and Colon Cancer In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer. Folate to Help Prevent Birth Defects and Heart Attack and Support Colon Health The folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea. Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate- rich foods are associated with a significantly reduced risk of colon cancer, especially in people who have a history of alcohol use. Description Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. Their shells are hard and difficult to pierce, enabling them to have long storage periods between one and six months. Their flesh is mildly sweet in flavor and finely grained in texture. Additionally, all have seed-containing hollow inner cavities. Varieties of winter squash include: Butternut squash: Shaped like a large pear, this squash has cream- colored skin, deep orange-colored flesh and a sweet flavor. Acorn squash: With harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery. Hubbard squash: A larger-sized squash that can be dark green, grey- blue or orange-red in color, the Hubbard's flavor is less sweet than many other varieties. Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts. Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage. History Modern day squash developed from the wild squash that originated in an area between Guatemala and Mexico. While squash has been consumed for over 10,000 years, they were first cultivated specifically for their seeds since earlier squash did not contain much flesh, and what they did contain was very bitter and unpalatable. As time progressed, squash cultivation spread throughout the Americas, and varieties with a greater quantity of sweeter-tasting flesh were developed. Christopher Columbus brought squash back to Europe from the New World, and like other native American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. How to Select and Store Winter squash is easily prone to decay, so it is important to carefully inspect it before purchase. Choose ones that are firm, heavy for their size and have dull, not glossy, rinds. The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor. Avoid those with any signs of decay, which manifest as areas that are water-soaked areas or moldy. Winter squash has a much longer storage life than summer squash. Depending upon the variety, it can be kept for between one week to six months. It should be kept away from direct exposure to light and should not be subject to extreme heat or extreme cold. The ideal temperature for storing winter squash is between 50-60°F (about 10-15° C). Once it is cut, cover the pieces of winter squash in plastic wrap and store them in the refrigerator, where they will keep for one or two days. The best way to freeze winter squash is to first cut it into pieces of suitable size for individual recipes. How to Enjoy For some of our favorite recipes, click Recipes. Tips for Preparing Winter Squash: After washing winter squash, cut it in half and remove the seeds and fibrous material in the cavity. Depending upon the recipe preparation, you can either use it peeled or unpeeled. Alternatively, pierce the squash near the stem with a knife to allow any steam to escape, then bake in a 350°F(175°C) oven for 45 minutes to an hour, until a knife can be easily inserted near the stem. As you would before carving a pumpkin, cut out a small circle around the stem, remove this piece from the squash, and scoop out the seeds and fibrous material in the cavity. A Few Quick Serving Ideas: Top puréed cooked winter squash with cinnamon and maple syrup. Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds. Top " strings " of spaghetti squash with pasta sauce. Add cubes of winter squash to your favorite vegetable soup recipe. Safety Winter squash is not a commonly allergenic food, is not known to contain measurable amounts of goitrogens, oxalates, or purines, and is also not included in the Environmental Working Group's 2006 report " Shopper's Guide to Pesticides in Produce " as one of the 12 foods most frequently containing pesticide residues. BUTTERNUT SQUASH WITH WHOLE WHEAT, WILD RICE, & ONION STUFFING Serves: 8 4 medium-small butternut squashes (about 1 pound each) 3/4 cup raw wild rice, rinsed 1 tablespoon light olive oil 1 heaping cup chopped red onion 1 clove garlic, minced 2 1/2 cups firmly packed torn whole wheat bread 1 tablespoon sesame seeds 1/2 teaspoon each: dried sage, dried thyme 1 teaspoon seasoned salt, or to taste 1 cup fresh orange juice Preheat the oven to 375 degrees. Halve the squashes and scoop out seeds and fibers. Place them cut side up in shallow baking dishes and cover tightly with covers or more foil. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm. In the meantime, bring 2 cups of water to a boil in a saucepan. Stir in the wild rice, reduce to a simmer, then cover and cook until the water is absorbed, about 40 minutes. Heat the oil in a skillet. Add the onion and garlic and sauté until golden. In a mixing bowl, combine the cooked wild rice with the sautéed onion and the remaining ingredients. When the squashes are cool enough to handle, scoop out the pulp, leaving firm shells about 1/2 inch thick. Chop the pulp and stir it into the rice mixture. Stuff the squashes, place in foil-lined baking dishes, and cover. Before serving, place the squashes in a preheated 350 degree oven. Bake for 15 to 20 minutes, or just until well heated through. VARIATION: To add drama to this presentation, try this recipe with other squash varieties. Hubbard squash, delicata, sweet dumpling and golden nugget are just a few of the stuffable edible squashes available. From http://www.ivu.org/recipes/indian-veg/butternut.html Butternut Squash Stuffed with Curried Millet Jennifer I'll give you this recipe and then give you the subsitions and alterations I made to it. I love curries and had never made this before. It's looks kind of wild and the flavors you get are different in evey bite. Not to forget its very healty and very low in fat! Serves 4 2 lb butternut squash halved, seeds removed 3 c. millet (cooked) 1/2. onions 1/3 c. cooked peas (frozen or fresh) 1/4 c. dark or golden raisins 1/2 c. yogurt (see subs) 2 tsp. good quality curry powder 1/8 tsp. cinnamon 1/8 tsp. ground red pepper (cayenne) 1 T. vegetable oil 1. Pre-heat oven to 350. Bake squash for about 30 minutes, or until tender (or you can microwave it until tender). 2. While squash is cooking, heat oil over med-high flame. Saute onions until transparent (about 2 minutes). Add curry powder, cinnamon and red pepper. Stir until absorbed (2 or 3 stirs). Remove from heat. 3. Stir in millet, peas, raisins and yogurt-sub. 4. When squash is done, fill each half with the mixture (about 1/4c. to 1/2 c. stuffing per halve of squash). Return stuffed squash to oven and bake for another 30 minutes, or until stuffing is thoroughly heated. 5. Serve Warm and Enjoy! The subsitutions I made. 1. Since I am vegan I omitted the yogurt, and used about 1/4c.- 1/2c. warm water to get the spices mixed into the stuffing. It is still good just not as creamy as the yogurt would render it (or use soy milk?). 2. Use any winter squash. I used acorn since I caught them on sale the otherday. If you use cayote squash or other really small ones, expect to serve one whole squash to a person. 3. Running a little short of time and can't wait for the millet to cook? Subsitute couscous. 15 minutes from sart of boiling to to completed couscous and it offers a very similar consistency to millet. Hope everyone enjoys this. I found it absolutely fabulous! - Jennifer Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2007 Report Share Posted May 14, 2007 That post was about 12 miles long, 11 too many for my short attention span, so maybe you could tell me what these squash are?, are the butternut, acorn,etc, and also last time I checked it was May not August Through March?............ Yours confused The Valley Vegan...................heartwerk <jo.heartwork wrote: We are just beginning to discover the wealth of nourishment supplied by the mildly sweet flavored and finely textured winter squash, a vegetable that was once such an important part of the diet of the Native Americans that they buried it along with the dead to provide them nourishment on their final journey. Winter squash is available from August through March; however, they are at their best from October to November when they are in season. Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all have hard protective skins that are difficult to pierce that gives them a long storage life of up to six months and a hollow inner seed containing cavity. Phytonutrients that Promote Optimal HealthAlthough not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes). Supports Men's HealthIn research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms. Promote Lung HealthConsuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods. Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating. A Variety of Health-Promoting NutrientsWinter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. How does this amazing array of nutrients support our health? One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis. It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals. Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation. Other nutrients found in winter squash are also useful for a number of different conditions. The potassium in winter squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. Fiber to Fight Heart Disease and Colon Cancer In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer. Folate to Help Prevent Birth Defects and Heart Attack and Support Colon HealthThe folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea. Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate-rich foods are associated with a significantly reduced risk of colon cancer, especially in people who have a history of alcohol use. DescriptionWinter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. Their shells are hard and difficult to pierce, enabling them to have long storage periods between one and six months. Their flesh is mildly sweet in flavor and finely grained in texture. Additionally, all have seed-containing hollow inner cavities. Varieties of winter squash include: Butternut squash: Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor. Acorn squash: With harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery. Hubbard squash: A larger-sized squash that can be dark green, grey-blue or orange-red in color, the Hubbard's flavor is less sweet than many other varieties. Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts. Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage. HistoryModern day squash developed from the wild squash that originated in an area between Guatemala and Mexico. While squash has been consumed for over 10,000 years, they were first cultivated specifically for their seeds since earlier squash did not contain much flesh, and what they did contain was very bitter and unpalatable. As time progressed, squash cultivation spread throughout the Americas, and varieties with a greater quantity of sweeter-tasting flesh were developed. Christopher Columbus brought squash back to Europe from the New World, and like other native American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. How to Select and StoreWinter squash is easily prone to decay, so it is important to carefully inspect it before purchase. Choose ones that are firm, heavy for their size and have dull, not glossy, rinds. The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor. Avoid those with any signs of decay, which manifest as areas that are water-soaked areas or moldy. Winter squash has a much longer storage life than summer squash. Depending upon the variety, it can be kept for between one week to six months. It should be kept away from direct exposure to light and should not be subject to extreme heat or extreme cold. The ideal temperature for storing winter squash is between 50-60°F (about 10-15°C). Once it is cut, cover the pieces of winter squash in plastic wrap and store them in the refrigerator, where they will keep for one or two days. The best way to freeze winter squash is to first cut it into pieces of suitable size for individual recipes. How to EnjoyFor some of our favorite recipes, click Recipes. Tips for Preparing Winter Squash:After washing winter squash, cut it in half and remove the seeds and fibrous material in the cavity. Depending upon the recipe preparation, you can either use it peeled or unpeeled. Alternatively, pierce the squash near the stem with a knife to allow any steam to escape, then bake in a 350°F(175°C) oven for 45 minutes to an hour, until a knife can be easily inserted near the stem. As you would before carving a pumpkin, cut out a small circle around the stem, remove this piece from the squash, and scoop out the seeds and fibrous material in the cavity. A Few Quick Serving Ideas:Top puréed cooked winter squash with cinnamon and maple syrup. Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds. Top "strings" of spaghetti squash with pasta sauce. Add cubes of winter squash to your favorite vegetable soup recipe.SafetyWinter squash is not a commonly allergenic food, is not known to contain measurable amounts of goitrogens, oxalates, or purines, and is also not included in the Environmental Working Group's 2006 report "Shopper's Guide to Pesticides in Produce" as one of the 12 foods most frequently containing pesticide residues. BUTTERNUT SQUASH WITH WHOLE WHEAT, WILD RICE, & ONION STUFFINGServes: 84 medium-small butternut squashes (about 1 pound each) 3/4 cup raw wild rice, rinsed 1 tablespoon light olive oil 1 heaping cup chopped red onion 1 clove garlic, minced 2 1/2 cups firmly packed torn whole wheat bread 1 tablespoon sesame seeds 1/2 teaspoon each: dried sage, dried thyme 1 teaspoon seasoned salt, or to taste 1 cup fresh orange juice Preheat the oven to 375 degrees. Halve the squashes and scoop out seeds and fibers. Place them cut side up in shallow baking dishes and cover tightly with covers or more foil. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm. In the meantime, bring 2 cups of water to a boil in a saucepan. Stir in the wild rice, reduce to a simmer, then cover and cook until the water is absorbed, about 40 minutes. Heat the oil in a skillet. Add the onion and garlic and sauté until golden. In a mixing bowl, combine the cooked wild rice with the sautéed onion and the remaining ingredients. When the squashes are cool enough to handle, scoop out the pulp, leaving firm shells about 1/2 inch thick. Chop the pulp and stir it into the rice mixture. Stuff the squashes, place in foil-lined baking dishes, and cover. Before serving, place the squashes in a preheated 350 degree oven. Bake for 15 to 20 minutes, or just until well heated through. VARIATION: To add drama to this presentation, try this recipe with other squash varieties. Hubbard squash, delicata, sweet dumpling and golden nugget are just a few of the stuffable edible squashes available. From http://www.ivu.org/recipes/indian-veg/butternut.html Butternut Squash Stuffed with Curried MilletJennifer I'll give you this recipe and then give you the subsitions and alterations I made to it.I love curries and had never made this before.It's looks kind of wild and the flavors you get are different in evey bite.Not to forget its very healty and very low in fat! Serves 4 2 lb butternut squash halved, seeds removed 3 c. millet (cooked) 1/2. onions 1/3 c. cooked peas (frozen or fresh) 1/4 c. dark or golden raisins 1/2 c. yogurt (see subs) 2 tsp. good quality curry powder 1/8 tsp. cinnamon 1/8 tsp. ground red pepper (cayenne) 1 T. vegetable oil 1. Pre-heat oven to 350. Bake squash for about 30 minutes, or until tender (or you can microwave it until tender). 2. While squash is cooking, heat oil over med-high flame.Saute onions until transparent (about 2 minutes).Add curry powder, cinnamon and red pepper.Stir until absorbed (2 or 3 stirs).Remove from heat. 3. Stir in millet, peas, raisins and yogurt-sub. 4. When squash is done, fill each half with the mixture (about 1/4c. to 1/2 c. stuffing per halve of squash).Return stuffed squash to oven and bake for another 30 minutes, or until stuffing is thoroughly heated. 5. Serve Warm and Enjoy! The subsitutions I made. 1. Since I am vegan I omitted the yogurt, and used about 1/4c.- 1/2c. warm water to get the spices mixed into the stuffing.It is still good just not as creamy as the yogurt would render it (or use soy milk?). 2. Use any winter squash.I used acorn since I caught them on sale the otherday.If you use cayote squash or other really small ones, expect to serve one whole squash to a person. 3. Running a little short of time and can't wait for the millet to cook?Subsitute couscous.15 minutes from sart of boiling to to completed couscous and it offers a very similar consistency to millet. Hope everyone enjoys this.I found it absolutely fabulous! - Jennifer Peter H Mail is the world's favourite email. Don't settle for less, sign up for your free account today. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2007 Report Share Posted May 14, 2007 I came across this when I did a search for butternut squash and recipes on the internet, so presumable most squashes are covered. Not sure about the season - I've not grown them, and apart from marrows am a fairly newcomer to squashes (which are delicious). Jo - peter VV Monday, May 14, 2007 7:07 PM Re: Squash, winter That post was about 12 miles long, 11 too many for my short attention span, so maybe you could tell me what these squash are?, are the butternut, acorn,etc, and also last time I checked it was May not August Through March?............ Yours confused The Valley Vegan...................heartwerk <jo.heartwork wrote: We are just beginning to discover the wealth of nourishment supplied by the mildly sweet flavored and finely textured winter squash, a vegetable that was once such an important part of the diet of the Native Americans that they buried it along with the dead to provide them nourishment on their final journey. Winter squash is available from August through March; however, they are at their best from October to November when they are in season. Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all have hard protective skins that are difficult to pierce that gives them a long storage life of up to six months and a hollow inner seed containing cavity. Phytonutrients that Promote Optimal HealthAlthough not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes). Supports Men's HealthIn research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms. Promote Lung HealthConsuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods. Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as winter squash, is a daily part of your healthy way of eating. A Variety of Health-Promoting NutrientsWinter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. How does this amazing array of nutrients support our health? One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis. It may also protect against diabetic heart disease and may be useful for preventing other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals. Finally, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation. Other nutrients found in winter squash are also useful for a number of different conditions. The potassium in winter squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. Fiber to Fight Heart Disease and Colon Cancer In addition to its ability to lower high cholesterol levels, which reduces the risk of heart disease, the fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer. Folate to Help Prevent Birth Defects and Heart Attack and Support Colon HealthThe folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea. Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate-rich foods are associated with a significantly reduced risk of colon cancer, especially in people who have a history of alcohol use. DescriptionWinter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. Their shells are hard and difficult to pierce, enabling them to have long storage periods between one and six months. Their flesh is mildly sweet in flavor and finely grained in texture. Additionally, all have seed-containing hollow inner cavities. Varieties of winter squash include: Butternut squash: Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor. Acorn squash: With harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery. Hubbard squash: A larger-sized squash that can be dark green, grey-blue or orange-red in color, the Hubbard's flavor is less sweet than many other varieties. Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts. Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage. HistoryModern day squash developed from the wild squash that originated in an area between Guatemala and Mexico. While squash has been consumed for over 10,000 years, they were first cultivated specifically for their seeds since earlier squash did not contain much flesh, and what they did contain was very bitter and unpalatable. As time progressed, squash cultivation spread throughout the Americas, and varieties with a greater quantity of sweeter-tasting flesh were developed. Christopher Columbus brought squash back to Europe from the New World, and like other native American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. How to Select and StoreWinter squash is easily prone to decay, so it is important to carefully inspect it before purchase. Choose ones that are firm, heavy for their size and have dull, not glossy, rinds. The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor. Avoid those with any signs of decay, which manifest as areas that are water-soaked areas or moldy. Winter squash has a much longer storage life than summer squash. Depending upon the variety, it can be kept for between one week to six months. It should be kept away from direct exposure to light and should not be subject to extreme heat or extreme cold. The ideal temperature for storing winter squash is between 50-60°F (about 10-15°C). Once it is cut, cover the pieces of winter squash in plastic wrap and store them in the refrigerator, where they will keep for one or two days. The best way to freeze winter squash is to first cut it into pieces of suitable size for individual recipes. How to EnjoyFor some of our favorite recipes, click Recipes. Tips for Preparing Winter Squash:After washing winter squash, cut it in half and remove the seeds and fibrous material in the cavity. Depending upon the recipe preparation, you can either use it peeled or unpeeled. Alternatively, pierce the squash near the stem with a knife to allow any steam to escape, then bake in a 350°F(175°C) oven for 45 minutes to an hour, until a knife can be easily inserted near the stem. As you would before carving a pumpkin, cut out a small circle around the stem, remove this piece from the squash, and scoop out the seeds and fibrous material in the cavity. A Few Quick Serving Ideas:Top puréed cooked winter squash with cinnamon and maple syrup. Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds. Top "strings" of spaghetti squash with pasta sauce. Add cubes of winter squash to your favorite vegetable soup recipe.SafetyWinter squash is not a commonly allergenic food, is not known to contain measurable amounts of goitrogens, oxalates, or purines, and is also not included in the Environmental Working Group's 2006 report "Shopper's Guide to Pesticides in Produce" as one of the 12 foods most frequently containing pesticide residues. BUTTERNUT SQUASH WITH WHOLE WHEAT, WILD RICE, & ONION STUFFINGServes: 84 medium-small butternut squashes (about 1 pound each) 3/4 cup raw wild rice, rinsed 1 tablespoon light olive oil 1 heaping cup chopped red onion 1 clove garlic, minced 2 1/2 cups firmly packed torn whole wheat bread 1 tablespoon sesame seeds 1/2 teaspoon each: dried sage, dried thyme 1 teaspoon seasoned salt, or to taste 1 cup fresh orange juice Preheat the oven to 375 degrees. Halve the squashes and scoop out seeds and fibers. Place them cut side up in shallow baking dishes and cover tightly with covers or more foil. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm. In the meantime, bring 2 cups of water to a boil in a saucepan. Stir in the wild rice, reduce to a simmer, then cover and cook until the water is absorbed, about 40 minutes. Heat the oil in a skillet. Add the onion and garlic and sauté until golden. In a mixing bowl, combine the cooked wild rice with the sautéed onion and the remaining ingredients. When the squashes are cool enough to handle, scoop out the pulp, leaving firm shells about 1/2 inch thick. Chop the pulp and stir it into the rice mixture. Stuff the squashes, place in foil-lined baking dishes, and cover. Before serving, place the squashes in a preheated 350 degree oven. Bake for 15 to 20 minutes, or just until well heated through. VARIATION: To add drama to this presentation, try this recipe with other squash varieties. Hubbard squash, delicata, sweet dumpling and golden nugget are just a few of the stuffable edible squashes available. From http://www.ivu.org/recipes/indian-veg/butternut.html Butternut Squash Stuffed with Curried MilletJennifer I'll give you this recipe and then give you the subsitions and alterations I made to it.I love curries and had never made this before.It's looks kind of wild and the flavors you get are different in evey bite.Not to forget its very healty and very low in fat! Serves 4 2 lb butternut squash halved, seeds removed 3 c. millet (cooked) 1/2. onions 1/3 c. cooked peas (frozen or fresh) 1/4 c. dark or golden raisins 1/2 c. yogurt (see subs) 2 tsp. good quality curry powder 1/8 tsp. cinnamon 1/8 tsp. ground red pepper (cayenne) 1 T. vegetable oil 1. Pre-heat oven to 350. Bake squash for about 30 minutes, or until tender (or you can microwave it until tender). 2. While squash is cooking, heat oil over med-high flame.Saute onions until transparent (about 2 minutes).Add curry powder, cinnamon and red pepper.Stir until absorbed (2 or 3 stirs).Remove from heat. 3. Stir in millet, peas, raisins and yogurt-sub. 4. When squash is done, fill each half with the mixture (about 1/4c. to 1/2 c. stuffing per halve of squash).Return stuffed squash to oven and bake for another 30 minutes, or until stuffing is thoroughly heated. 5. Serve Warm and Enjoy! The subsitutions I made. 1. Since I am vegan I omitted the yogurt, and used about 1/4c.- 1/2c. warm water to get the spices mixed into the stuffing.It is still good just not as creamy as the yogurt would render it (or use soy milk?). 2. Use any winter squash.I used acorn since I caught them on sale the otherday.If you use cayote squash or other really small ones, expect to serve one whole squash to a person. 3. Running a little short of time and can't wait for the millet to cook?Subsitute couscous.15 minutes from sart of boiling to to completed couscous and it offers a very similar consistency to millet. Hope everyone enjoys this.I found it absolutely fabulous! - Jennifer Peter H Mail is the world's favourite email. Don't settle for less, sign up for your free account today. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2007 Report Share Posted May 15, 2007 The best winter squashes I've had are buttercup and kabocha. Basically, winter squashes have hard shells -- I've given up trying to peel them, I just bake them whole, then cut them in half, scoop out the seeds, and bake the seeds, too. - peter VV ....maybe you could tell me what these squash are?, are the butternut, acorn,etc, Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2007 Report Share Posted May 15, 2007 I must try different ones. I like the sound of buttercup squashes. We usually cut them into sections and then remove the flesh to cook, although I think you can stuff them too. Jo , yarrow wrote: > > The best winter squashes I've had are buttercup and kabocha. > Basically, winter squashes have hard shells -- I've given up trying > to peel them, I just bake them whole, then cut them in half, scoop > out the seeds, and bake the seeds, too. > > > > > - > <swpgh01peter VV > ...maybe you could tell me what these squash are?, are the butternut, > acorn,etc, > Quote Link to comment Share on other sites More sharing options...
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