Squash was something my mother ate while the rest of us mowed down Shake ‘n Bake chicken and boxes of Rice-A-Roni. We all shook our heads in disgust as she scooped the fluorescent orange flesh from its flugelhorn shell, thinking that somehow her diet was lacking.
As it turns out, squash is something of a wonder food. It contains zero fat. According to the non-profit, The World’s Healthiest Foods, it provides an excellent source of fiber, vitamins, minerals and antioxidants. It contains anti-cancer properties, is loaded with folates—which support red blood cell production and prevent anemia—aids with nerve function, helps protects you against osteoporosis-related bone fractures and fights dementias like Alzheimer’s disease.
Not convinced yet? OK, the humble squash is also high in beta-carotene and quells the junta of free radicals that wreak havoc inside our bodies. It’s part of the gourd family of vegetables, and it falls into two classifications—summer squash and winter squash. But of course both kinds are available for most of the year, which just shows how blessed we are. Because in the seventies, finding a different kinds of squash required a Cormac McCarthy-like journey to some hippie-run, carob-shilling co-op. Thankfully, you can now find most winter squash—which includes acorn, Kabocha, buttercup, butternut, calabaza, delicata, Hubbard, spaghetti, sweet dumpling and Turban, as well as pumpkin—at your local supermarket.
When selecting squash, look for a firm, well-shaped specimen that feels heavy for its size and has a hard, deep-colored skin free from blemishes. To prep it for cooking, wash the exterior of the squash and dry it. Then cut it in halves or pieces and remove and discard the seeds. At this point, you have a culinary decision to make—to roast, roast to puree, boil or steam.
Roasting squash couldn’t be easier. Prep as above, lube up with olive oil, season with salt and pepper and pop in a 350-degree oven, cut side up, for about 45 minutes, or until a fork easily pierces the flesh. Acorn, butternut and Kabocha squash work well this way and served in their shells with a pat of butter.
If you want to puree, roast the squash cut-side down instead and let her rip for an additional 15 minutes in the oven at the same heat. When it’s finished cooking, scoop out the flesh, and puree the pulp in a food processor. To boil or steam, just cut the squash into quarters or rings and let them cook for 25 minutes or until tender, and then mash just as you would potatoes. And as with all food prepared at home, season with salt and pepper as necessary.
Cooked winter squash can be dressed with butter and herbs, a cream sauce, cheese sauce, maple syrup and nuts, marinara sauce or stewed fruit. Mashed or pureed squash can be used in soups, in vegetable side dishes, breads, muffins, custards and pies. And peeled squash cubes make a great addition to soups, stews, beans, casseroles, gratins and vegetable ragouts.
And the love doesn’t stop there. All squash seeds are edible and delicious and make a healthy snack or a great addition to salads, trail mix or granola. After removing the seeds put them in a colander under running water and rough them up a bit to extricate them from the stringy membrane. Toss them with a glug or two of olive oil, season and bake in a 250-degree oven for 1 hour, stirring every 15 minutes, until golden brown and toasted to your liking.
Wikipedia says that squash 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. How can millions of Indians be wrong?
