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Eat Well, Age Well. Squash

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Eat Well, Age Well. Squash EAT WELL, AGE WELL. SQUASH Directions WHAT ARE SOME DIFFERENT Roasted Squash Breakfast KINDS OF SQUASH? 1. Preheat oven to 425F. Ingredients: 2. Place olive oil on a plate and coat the ZUCCHINI IS THE MOST • 1 ½ cups delicate or butternut squash, squash on both sides. Season as POPULAR SQUASH AND CAN cut in 1/3-inch slices desired and place in a baking pan. BE USED IN MANY WAYS. THIS • SQUASH ADDS MOISTURE AND 2 tablespoons extra-virgin olive oil BULK TO BAKED GOODS. • ¼ teaspoon freshly ground black DELICATA SQUASH HAS GREEN pepper • ½ teaspoon salt STRIPES AND HAS A CREAMY FLESH AND SWEET FLAVOR. IT • Eggs (1 for each squash circle) IS DELICIOUS ROASTED OR • Shredded cheese (optional) STUFFED. 3. Bake for 15 to 20 minutes. Remove • Salsa or Sriracha Sauce ACORN SQUASH IS AVAILABLE pan and allow to cool for 1 to 2 YEAR -ROUND AND HAS minutes. 9 GRAMS OF FIBER PER CUP. 4. In the same pan, crack an egg into IT ALSO CONTAINS MORE THAN each of the hollow squash centers. 25% OF DAILY RECOMMENDED 5. Put back into the 425F oven and AMOUNT OF POTASSIUM. bake for another 15 minutes. YELLOW CROOKNECK IS A 6. Remove and top with cheese and BUMPY YELLOW SQUASH WITH bake 5 more minutes or until melted. A CURVED NECK AND CAN BE 7. Serve hot with salsa or Sriracha Sauce STEAMED, BOILED OR on spinach bed, toast or a plate. SAUTEED. IT IS OFTEN USED IN SOUPS AND STEWS. GWAAR Nutrition Team in Collaboration with UW Stout Photos by Pam VanKampen Dietetic Students by Nicki Lehtinen EAT WELL, AGE WELL. SQUASH Summer Squash Bread Directions FUN FACTS ABOUT SQUASH Ingredients: 1. Preheat oven to 325F. Grease a bunt SQUASH IS A MEMBER OF THE • 3 eggs beaten pan. GOURD FAMILY AND IS 2. In a large bowl, use an electric mixer to CONSIDERED ONE OF THE • 2 cups white sugar (or 1 cup sugar and OLDEST CROPS THAT WAS 1 cup Stevia) beat the eggs until fluffy. Beat in the CULTIVATED IN THE WESTERN • 1 cup vegetable oil sugar, oil, and vanilla. Gradually mix in HEMISPHERE. ESTIMATES DATE • 2 teaspoons vanilla extract the flour, baking powder, cinnamon, and IT BACK TO NEARLY 8,000 • 3 cups all-purpose flour nutmeg. Fold in the squash, raisins and YEARS AGO! • 3 teaspoons baking powder sunflower kernels. Transfer to the prepared baking dish. SUMMER SQUASH COMES IN • 2 teaspoons ground cinnamon ALL DIFFERENT SHAPES AND • 2 teaspoons ground nutmeg 3. Bake 45 minutes in the preheated oven, until a knife inserted in the center comes SIZES. UNLIKE WINTER SQUASH, • 2 cups shredded summer squash out clean. SUMMER SQUASH GROWS VERY • ¼ cup Sunflower seed kernels (optional) QUICKLY AND HAS THIN EDIBLE • SK IN AND SEEDS. IN ADDITION, 1/3 cup raisins IT HAS A SHORT SHELF LIFE, LASTING ONLY A WEEK IN THE REFRIDGERATOR. WHEN SHOPPING FOR SUMMER SQUASH, CHOOSE FIRM SQUASH WITH UNBLEMISHED Adapted from: http://allrecipes.com/recipe/75200/summer -squash SKIN. bread/?internalSource=staff%20pick&referringId=1093&referringContent Type=recipe%20hub&clickId=cardslot%203 Photos by Pam GWAAR Nutrition Team in Collaboration with UW Stout VanKampen Dietetic Students by Nicki Lehtinen EAT WELL, AGE WELL. SQUASH Butternut Squash & Black Bean Tacos Directions WHY IS SQUASH GOOD FOR Ingredients: 1. Preheat oven to 425F. YOU? • 2 tablespoons olive oil 2. Spread squash on a large baking sheet. In a • 2 cloves garlic, minced SQUASH HAS VARIOUS small bowl, stir together chili powder, garlic, oil, • 1 teaspoon chili powder or taco seasoning NUTRITIOUS QUALITIES THAT and ¼ tsp salt and 1/8 tsp pepper; pour over • PROVIDE US WITH HEALTH 4 cups butternut or acorn squashed, peeled, squash and toss to coat. BENEFITS. halved lengthwise, seeded and cut into ½ inch 3. Place into the oven and roast for about 20 slices minutes until tender when pierced with a knife, FOR EXAMPLE, SQUASH IS • 1 onion, chopped turning it once. 4. Combine the bell pepper and onion in a large VERY LOW IN CALORIES. JUST • ½ cup shredded red cabbage or lettuce skillet over medium-high heat with ¼ cup of ONE CUP HAS LESS THAN 20 (optional) • 1 (14.5 oz.) can black beans, rinsed/drained water. CALORIES. THIS IS BECAUSE 5. Combine the black beans, salt and black pepper • ¼ cup fresh cilantro, chopped (optional) THE WATER CONTENT IS in a medium-sized saucepan. Stir and cook for 5 • MORE THAN 90%. HOWEVER, 1 ripe avocado, peeled (Sliced or Mashed) minutes. Lightly smash with the back of the EVEN THOUGH IT IS MADE UP • Salt and freshly ground pepper to taste spoon. PRIMARILY OF WATER, IT IS • 1 lime, cut into wedges 6. Warm the tortillas in microwave or skillet for a AN EXCELLENT SOURCE OF • 8 corn tortillas few seconds VITAMIN C AND POTASSIUM. 7. Fill the tortillas with squash, black beans, peppers, avocado and cilantro. IN ADDITION, LIKE ALL 8. Serve with lime wedges. Other possible FRUITS AND VEGETABLES, IT toppings include shredded cheese, sour cream CONTAINS POWERFUL or Greek yogurt, hummus and hot sauce. PHYTOCHEMICALS WHICH HELP PROTECT OUR HEALTH Adapted from: https://foodandnutrition.org/blogs/stone- WHICH IS A BENEFICIAL PART soup/butternut-squash-black-bean-tacos/ TO ANY HEALTHY DIET. Photo by Pam GWAAR Nutrition Team in Collaboration with UW Stout VanKampen Dietetic Students by Nicki Lehtinen EAT WELL, AGE WELL. SQUASH SSSWINTER SQUASH Directions 1. Preheat oven to 400F. WINTER SQUASH ARE GROWN YEAR-ROUND BUT TYPICALLY 2. Place the butternut squash and apple pieces PLANTED IN THE SUMMER AND on a baking sheet and roast in the oven. HARVESTED BEFORE THE FIRST Remove the apple pieces after 20 minutes, or FROST. when soft. THEY ARE A GOOD SOURCE OF 3. While the squash continues cooking, sauté diced onions, olive oil and salt in a pan over BETA-CAROTENE, VITAMIN C, POTASSIUM AND FIBER. THE medium-low heat. Stir occasionally; cook SEEDS, WHETHER ROASTED until onions are soft, about 5 minutes. OR DRIED, ARE A GREAT Photo by Pam VanKampen 4. Remove the squash after it has cooked, 40 SNACK THAT PROVIDE Butternut Squash Soup minutes in total, or when soft. Carefully cut PROTEIN AND MAGNESIUM. the squash in half or quarters; set aside to ALTHOUGH THE GOURDS CAN Ingredients: cool for about 10 minutes. BE EATEN RAW, THE FLAVORS • 1 small butternut squash (cut in half) 5. Add cooked onions and vegetables broth to a TRULY COME ALIVE ONCE THEY • 1 apple, peeled and cut into cubes blender, and puree until smooth. ARE COOKED. THEY CAN BE • 1 small yellow onion, diced PREPARED IN SWEET OR 6. Scoop out the flesh of the butternut squash SAVORY RECIPES AND ARE • 1 tablespoons olive oil and discard the skin. Add cooked squash and OFTEN ROASTED. • 1 teaspoon salt apple to blender and puree. Slowly add milk • ½ cup low-sodium vegetable broth while pureeing until smooth. Serves 4. SIZES VARY FROM 1 POUND • ½ cup low-fat milk Adapted from: https://foodandnutrition.org/blogs/stone-soup/one- SWEET DUMPLING TO THE simple-trick-easier-butternut-squash-soup/ • Seasonings of your choice HUBBARD SQUASH, WHICH CAN WEIGH UP TO 20 POUNDS! GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Nicki Lehtinen .
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