From Patch to Plate

                                                                                                          

             As the weather gets cooler and the leaves start to change various shades of yellow, orange, and brown, we start to see skeletons, witches, spiders, bats, and pumpkins decorating streets and homes. However, not all these decorations are just for show, some make tasty dishes for a nice fall treat. 

Pumpkins, although the most popular, are just one variety of winter squash. Winter squash are uniquely beautiful, showcasing a vibrant array of colors ranging from yellow to orange to deep green, and come in all kinds of shapes, some smooth and round, while others are ribbed or bumpy. Common varieties include butternut, delicata, spaghetti, kabocha, hubbard, acorn, sweet dumpling, and sugar pumpkins. These squashes have thick, hard rinds and dense, flavorful flesh that hold up great in soups, stews, casseroles, breads, and even desserts. 

Not only do squash make for a tasty dish, but they also offer many health benefits and important nutrients. 

Key nutrients include:

·      Vitamin A (beta-carotene)

·      Vitamin C 

·      Vitamin B6 

·      Folate

·      Fiber – 1 cup of cooked squash provides 7 grams of fiber 

·      Potassium

·      Magnesium

·      Iron

Eating squash regularly as part of a well-balanced diet may help maintain cardiovascular, bone, and eye health, improve blood sugar and cholesterol levels, support gut health, aid in weight management, and provide antioxidant benefits. 

 

Pro Tip: When picking out a squash, look for one with a firm exterior with no soft spots, bruises, or mold. Unlike most fruits, winter squash develops a tougher rind as they mature rather than softening. To check for ripeness, give the squash a quick knock on its exterior. If it sounds hollow it is ripe, if it sounds dull, the squash is not ready. 

Down below I have included one of my personal favorite recipes that uses butternut squash!

Recipe: Creamy butternut squash pasta 

From Love & Lemons 

Ingredients:                                                                                                                                                    ½ small butternut squash, halved vertically and seeded

Sea salt and freshly ground black pepper

2 shallots, coarsely chopped (⅔ cup)

3 garlic cloves, unpeeled

¾ cup water

½ cup raw cashews

2 tablespoons extra-virgin olive oil, plus more for drizzling.  

1 tablespoon nutritional yeast

1 tablespoon balsamic vinegar

10 fresh sage leaves

1 tablespoon fresh thyme leaves, plus more for garnish

12 ounces rotini pasta

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.

2. Drizzle the squash with olive oil, sprinkle with salt and pepper, and place cut side down on the

baking sheet. Wrap the shallots and garlic cloves in foil with a drizzle of olive oil and a pinch

of salt and place on the baking sheet. Roast for 30 minutes, or until the squash is soft.

3. Measure 1 cup of the roasted squash flesh and transfer to a blender with the shallot, peeled

garlic, water, cashews, olive oil, nutritional yeast, vinegar, sage, thyme, ¾ teaspoon salt, and

several grinds of pepper. Blend until creamy.

4. Cook the pasta according to package directions in a pot of salted boiling water. Reserve 1 cup

of the hot pasta water                                                                                                                                                                5. Drain the pasta and return to the pot. Stir in the sauce, adding ½ to 1 cup of the reserved pasta

 water to loosen the sauce and coat the pasta. Season with ¼ to ½ teaspoon salt. Top with freshly ground black pepper, a few thyme leaves and sautéed broccoli, if desired

                                                                                                     .

S.L. 

Recipe Link:

https://www.loveandlemons.com/butternut-squash-pasta/

References: 

https://nutritionsource.hsph.harvard.edu/food-features/winter-squash/

https://health.ucdavis.edu/blog/good-food/health-benefits-of-winter-squash-and-ways-you-can-cook-them/2023/11

https://www.thekitchn.com/the-11-varieties-of-winter-squash-you-need-to-know-ingredient-intelligence-157857