Fall’s Healthiest Pick
By Fran Werner
Winter squash are flavorful, versatile, low in calories and high in vitamins, especially vitamin A. They also contain several phytochemicals. Unlike summer squash, they have a creamier, denser texture that’s ideal for soups and sauces, as well as a filling side dish or vegetarian main course. With so many varieties available, you’re bound to find some you love. Winter squash average about 50 calories per cup, have very little fat and are loaded with complex carbohydrates.
Best for a side dish: acorn squash
Enjoy this sweet, slightly spicy variety. Heat oven to 350. Line a baking dish with foil. Halve squash lengthwise and remove seeds. Place cut- side down in the dish, and add two tablespoons water; bake 35 minutes. Sprinkle with two tablespoons feta cheese and 1/2 teaspoon chopped fresh rosemary.
Best for soups: butternut squash
This squash has a sweet potato-like taste. Peel squash and remove seeds. Chop into cubes. Heat two teaspoons of olive oil in a large Dutch oven or pot. Add 1/2 cup chopped onion, sauté five minutes. Add squash to pot, and add four cups chicken or vegetable broth; simmer 20 minutes. Remove from pot, and puree in a blender or food processor until smooth. Top with two tablespoons chopped walnuts.
Best stand-in for pasta: spaghetti squash
Its name speaks for itself; this squash is a great substitute for pasta. Halve lengthwise and scoop out seeds. Steam in two inches of boiling water for 25 minutes. You can alternately microwave it instead. Run a fork across the flesh; it will come out in strands. Toss the strands with your favorite pasta sauce, and top with parmesan cheese, or toss with fresh basil, chopped tomatoes and some skim mozzarella. Drizzle with olive oil and balsamic vinegar.
Spiced roasted squash
*Note: squash is often tough to peel. You can now buy it pre-peeled, usually in halves or cubes
2 cups peeled and cubed butternut squash (about 9 oz.) or other squash (feel free to experiment)
2 onions, peeled and quartered
2 tsp. olive oil
3/4 tsp. ground cumin
1/2 tsp. ground coriander
Pinch of cayenne pepper
1/2 tsp. salt
1 Tbsp. lime juice
2 tsp. chopped fresh cilantro or parsley
Pre-heat oven to 400. Coat rimmed baking sheet with cooking spray. Combine squash, onions, oil, cumin, coriander, cayenne and salt in medium-sized bowl, and toss to coat. Put on baking sheet in single layer. Roast uncovered until squash is tender and starting to brown (turn occasionally during cooking), about 25-35 minutes. Transfer to serving bowl and sprinkle with lime juice and cilantro.
Makes two servings, each with 150 calories, 5 gm. fat, 3 gm. protein, 23 gm. carbohydrates, 6 gm. fiber, 0 cholesterol, 160 mg. sodium.
Fran Werner is a certified Lifestyle and Weight Management Consultant, a Certified Personal Trainer, and a certified Lifestyle Coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin since 1993. Fran has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848, or at fran@lifestyleconsulting.com. Visit her Web site, www.lifestyleconsulting.com.
