Winter Squash More than just a doorstop! - PowerPoint Presentation

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Winter Squash

More than just a doorstop! Stephanie Yednak, RDSlide2

What is winter squash?

Winter squash is related to pumpkin, cucumber and melons

They have a sweet, nutty flavor that is ideal in both sweet and savory recipes

Winter squash has a thick, tough skin that protects the flesh and allowing the vegetable to be stored up to six months in a cool, dark place (50-60

⁰F)

Winter squash is grown in the summer and harvested and eaten when it has reached full maturity Slide3

Winter

vs Summer squash

Hard, inedible rind

Can be stored for 6 months

Harvested mature

High water content

Harvested immature & can be eaten rawMust be refrigerated

Winter

Summer

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Winter Squash Nutrition

What beneficial nutrients lie within the squash family? Slide5

Food Group

Winter squash is part of the vegetable food group

Aim for at least 5 servings of fruits and veggies a day!Slide6

What nutrients are found in winter squash?

1 cup of cooked winter squash has 457% of the RDA

!Slide7

Main varieties & nutrientsSlide8
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Vitamin Comparison

Supports your immune system

Important in tissue repair, collagen synthesis & wound healing

Strengthens muscle

Promotes healthy skin and eyes

Contains beta carotene, a powerful antioxidant

Aids in visionSlide10

Can prevent against certain diseases

Promotes digestive healthCan reduce cholesterolHeart healthyWinter squash has 3 g of fiber in one ½ cup serving

What is fiber?

Dietary fiber naturally occurs in plants including whole grains, legumes, fruits and vegetables Slide11

Winter Squash

Cooking and Preparation TechniquesSlide12

Buying and Storage Tips

Look for firm squash with an intact rind Avoid visible mold and lumpy areas

Store winter squash in a cool, dark, dry place In season purchasing starts in September and continues through MarchFrozen varieties can be found in many supermarketsButternut, Acorn and Spaghetti Can be found year round Slide13

How can you cook it?

Bake

Broil

Stuff

Roast

Puree

Dice

Mash SeedsAdd to soup and stewsReplace fat in baked goodsSubstitute for other starches such as potatoSlide14

Muffins

Sweet

Butternut

Squash

SoupSlide15

Winter Squash Muffins

Makes 12 standard or 24 mini muffins

1 ½ cups flour 1 cup pureed

winter squash

½ teaspoon salt ½ cup canola oil

½ cup brown sugar 2 eggs

1 teaspoon baking soda ½ cup honey

½ teaspoon cinnamon ¼ cup water

*Optional mix- ins can include ½ cup of chocolate chips, walnuts, dried cranberries,

ect

Directions:

Preheat the oven to 350 degrees. Line muffin tins or use cooking spray to grease. Mix together the flour, salt, brown sugar, baking soda, and cinnamon. In a separate bowl combine the pureed squash, canola oil, honey, eggs and water. Add the dry ingredients and the optional chips or nuts to the wet ingredients in stages, mixing gently. Pour into prepared muffin tins. Bake mini muffins for 10 minutes at 350 degrees and standard muffins for 18 minutes. Bake until the top is golden brown and springs back when lightly pressed.Slide16

Glazed

Stuffed

Acorn SquashSlide17

Maple Glazed Roasted Acorn Squash

Serves 4 to 6Ingredients:1 acorn squash, seeded and sliced

3 tablespoons extra virgin olive oil3 tablespoons light brown sugar¼ cup maple syrup, warmedsalt and pepper to taste

Directions:

1. Preheat oven to 375°F.

2. Place squash sliced onto a baking sheet and drizzle with oil. Season with salt and pepper and gently toss together.

3. Sprinkle tops of squash with brown sugar.4. Roast squash for 35 to 40 minutes occasionally tossing around, gently, to avoid sticking.

5. 7 to 10 minutes before roasting is completely, brush a small amount of maple syrup over each piece of squash and finish roasting*This recipe can also be made by steaming the squash in the microwave and then glazed afterwardsSlide18

Pasta

Stuffed

Spaghetti SquashSlide19

Spaghetti Squash with Fresh Tomatoes and Parmesan

Serves 4Ingredients: 1 large spaghetti squash 2 tablespoons minced onion

6 tablespoons olive oil 1 clove minced garlic3 cups chopped ripe tomatoes ¼ cup parmesan cheesesalt and pepper to taste 2 tablespoons fresh parsley

Directions:

1. Preheat oven to 375°F.

2. Cut the squash in half lengthwise and scoop out the seeds. Season the flesh with 2 tablespoons of olive oil, salt and pepper. Place squash halves face down on a baking sheet and bake for 45 minutes or until squash is fork tender. Alternatively, place squash halves face down in a microwave safe dish with a ½ inch of water and microwave approximately 5-10 minutes until fork tender (depending on microwave).

3. Meanwhile, heat 2 tablespoons of olive oil in a skillet over low heat. Add onion and cook until softened, about 3 minutes. Stir in tomatoes; cook, stirring occasionally, over medium-low heat until tomatoes are thickened, 10-15 minutes. Stir in garlic and cook 1 minute; season with salt and pepper.

4. Remove squash from oven and shred flesh with a fork into long strands. Place into a large bowl and add remaining 2 tablespoons of oil, parmesan and parsley. Toss together and divide among 4 bowls. Top with tomato sauce. Slide20

Guess Who

Do you recognize these characters?

Squash EditionSlide21

Common Varieties of Winter Squash

How many can you name?Slide22
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True or False?

Test your squash knowledgeSlide30

The word Squash extends from a Native American word meaning “a green thing eaten raw”

You can keep winter squash in a cool dark place for up to six months.

You can eat the raw skin of a winter squashYou should keep a winter squash in the refrigerator

You can eat the seeds of a winter squash

Orange fleshed squashes contain the most nutrients

A pumpkin is a squashSlide31

Questions????????