Snuggling Up With Fall

The coupon season is coming to a close quickly. The changing of the leaves and that familiar coolness in the air signals that we truly have entered the fall season. At this time of the year, I look forward to steaming squash with butter, garlic mashed potatoes and hardy borscht for comfort. There is something instinctively satisfying and warming about these foods as we enter the cooler fall season. This ‘instinct’ that many of us have at this time of the year, is not only good for our taste buds but also good for our overall health. Paula Luther, the FMNCP Project Manager and a registered holistic nutritionist, tells us that the foods that are abundant right now in BC such as, squash, carrots, turnips, cabbage, apples, fennel and kale, provide just the sort of nutrients our bodies need at this time of the year. These winter foods are rich in beta-carotene, antioxidants and vitamin A and help us to fight off colds and maintain energy levels through the fall and winter.

Here is some info on nutrition, storage and preparation of winter squash, one of fall's most memorable bounties. The info below was provided by Deanna Ibbitson, a graduate student studying nutrition in UBC’s Faculty of Land and Food Systems.

Winter Squash
by Deanna Ibbitson

Nutrition

Winter squash is a very nutrient dense food. It is a good to excellent source of beta-carotene, fiber, and vitamin C (depending on the variety), and also contains folate and iron. It is low in calories and is fat free.

Beta-carotene is vitamin A found in fruits and vegetables. It is important for vision, skin and bone health, the immune system and promoting growth.

One cup of butternut squash provides more than the recommended dietary allowance of vitamin A for men and women. Beta-carotene is also very high in carrots, sweet potatoes and dark leafy greens.

Fiber is abundant in fruits, vegetables and whole grains. It is very important for intestinal health and to maintain regularity. The fiber in winter squash is found in the skin, however acorn and spaghetti squash contain fiber in their flesh. One cup of mashed acorn squash contains 25% of the recommended intake of fiber and spaghetti squash contains 10%.

Vitamin C is a strong antioxidant and helps to form collagen, an important protein in connective tissue. Winter squash provides about 30-60% of the recommended dietary allowance of vitamin C for adult men and women. Vitamin C is also found in high amounts in citrus fruits, berries, broccoli, cauliflower, cantaloupe and brussel sprouts.

Folate is a B-vitamin important for the metabolism of vitamin B₁₂ and in growth. It is especially important for women of childbearing age, as a folate deficiency during the first few weeks of pregnancy increases the risk of neural tube defects. One cup of winter squash contains about 70 micrograms of folate. The recommended dietary allowance for women of childbearing age is 400 micrograms. Foods that are much higher in folate include beans (brown in colour) and dark green leafy vegetables, such as spinach.

Iron is a mineral that is very important for energy generation within the body. Iron deficiency in children can lead to behavioral problems. One cup of butternut squash provides about 2 mg of iron and the vitamin C in the squash helps the body to absorb this iron. Iron can also be found in higher amounts in tofu, beans, oysters, spinach, beef, and dried fruit.

Purchasing

Look for a squash with a hard skin free of cuts or soft spots and a stem that is still attached. A squash that is heavy for it’s size means that there is plenty of edible flesh.

Varieties

There are many varieties of winter squash available at the farmer’s market. Don’t be afraid to experiment. If you are overwhelmed, the friendly farmers and vendors will be more than willing to share their squash expertise. Here are a few examples:

Spaghetti: This unique squash is oval-shaped and yellow (and sometimes orange). The flesh is light yellow and stringy, like its namesake. Because of its mild flavour, spaghetti squash can easily be integrated into a variety of dishes. However, it tastes delicious simply tossed with butter or olive oil and salt and pepper, or topped with spaghetti sauce. Unlike other winter squash varieties, spaghetti squash is best if cooked al dente.

Acorn: This dark green, acorn-shaped squash has an orange, fibrous flesh. It is best for roasting with butter or oil and maybe a little brown sugar or real maple syrup for the sweet tooth.

Butternut: This tan-coloured, peanut-shaped squash is mild, solid, contains few seeds, and is my favourite for soups.

Buttercup: A dark green squash with a rich orange flesh, buttercup squash has a bold sweet flavour and is excellent for roasting, mashing, and in soups.

Storage

Raw squash (whole): Winter squash can be stored up to three months in a cool dry place so don’t be afraid to stock up. Leave part of the stem attached to help retain moisture.

Raw squash (cut open): Wrap in plastic and store in the fridge up to 5 days.

Cooked squash: Store in an airtight container in the fridge up to 5 days or in the freezer for up to a year.

Cooking

There is a very simple method for cooking winter squash that can be applied to all varieties:

1) Cut the squash in half vertically with a large knife (you will be cutting the stem in half). Be careful! If it is a very large squash, you may need to cut it into smaller pieces.

2) Scoop out the seeds (you can save the seeds for later—see below)

3) Spread the exposed flesh with olive oil. Place cut side down on a baking sheet. Bake in a preheated oven at 400°F for about 30-45 minutes (depending on the size and variety) until the flesh is easily pierced with a fork.

Mashed Winter Squash with Roasted Garlic

This is my favourite way to eat squash. For this recipe, the squash and garlic can be roasted at the same time, just take the garlic out earlier.

1 winter squash, roasted (any variety, but spaghetti—see above)

1 bulb of garlic, roasted (see below)

2 tablespoons of butter or olive oil (amount depending on the size)

Salt and pepper to taste

Scoop out the flesh from the cooked squash and put it in a bowl. Add butter or olive oil, salt and pepper. Squeeze the roasted garlic from its skin and add to the squash. Mash with a potato masher. Sometimes the squash skin is edible after roasting and can be mashed along with the rest of the squash.

Roasted Garlic

Roasting garlic mellows the flavour to a smoky-sweet. Roasted garlic cloves can be eaten whole, spread on crackers and cheese, or added to soups and mashed vegetables. Not to mention it keeps vampires away.

Cut off the top of a garlic bulb. Pour a bit of olive oil into over the exposed cloves and wrap the bulb in tinfoil. Cook at 400°F for 20-30 minutes until the cloves are soft and a sweet, garlicky aroma wafts from the oven (check periodically).

Roasted Squash Seeds

High in fiber, iron and magnesium, these roasted delicacies make a tasty and nutritious snack.

Preheat the oven to 350°F. Rinse the seeds to remove the orange fibers. Pat dry.

In a small bowl, drizzle the seeds with olive or canola oil and sprinkle with salt and herbs. Some suggestions: paprika, oregano, nutritional yeast, chili powder, soy sauce (instead of salt), cayenne, or all of them! Spread on a baking sheet, oiled or lined with parchment paper. Cook 10-15 minutes until slightly browned. Stir a couple of times while cooking. Let cool.

Enjoy!

Georgia Stanley, Administrative Assistant FMNCP