Health for life

Come autumn, they crowd the produce aisle like so many tough-skinned soldiers, boasting their seasonal orange and green hues like a silent, immovable army. Thrown at an enemy, they will wreak havoc untold. Made into soup, they will be your best friends forever. Or even foreva.

What I’m saying is: You may fear them. You may love them. Either way, winter squash should be in your kitchen, and eventually your stomach.

So let’s learn a little more, shall we?

HEALTH QUOTIENT

Often overshadowed nutritionally by leafy greens and cruciferae, gourds pack some impressive wholesomeness of their own. Pumpkins and butternut squash are astronomically high in vitamin A, while acorn squash is a good source of fiber, vitamin C, potassium, and thiamin. All varieties are virtually fat-free and comparatively low in calories, with spaghetti squash being particularly lean.

COST

If you’ve ever purchased them pre-cubed or in the depths of summer, winter squash may seem prohibitively expensive. Happily, it is not always thus. Bought whole and in season, they’re pound-for-pound one of the most economical vegetables, ever. My local supermarket often hocks them at $0.69/lb., and will go even cheaper if they don’t think anyone is buying.

CULINARY USES

Soups, purees, risottos, quickbreads, chilis, stews, casseroles, roasted sides – oh, where to begin? There are so many wonderful options for cooking winter squash, it’s tough to choose any one to lect upon. So here are some general notes:

• Acorn squash, butternut squash, and pumpkin take particularly well to warm, autumn-y flavors and spices. You’ll frequently find them in recipes using maple syrup, cinnamon, nutmeg, apples, and pears, among other October-like foods.
• Since these kinds of dishes tend to be sweet, I find kids and picky eaters tend to dig ‘em.
• This doesn’t mean gourds don’t pair with other ingredients. You’ll find meals where they mix with ricotta, kale, pork, curry, and tomatoes, just to name a few non-fall foods.

We go into specific recipes in just a minute, but first, a word about…

PREPARATION

Here’s the rub. While almost everything else about winter squash is praiseworthy, they can be a hideous nightmare to break down. Last night, I had to beat a sugar pumpkin ON MY KITCHEN FLOOR to get it open. Forget peeling it. After a few college tries, my brand new OXO stainless steel y-shaped peeler crumbled like the mid-‘90s Knicks.

Okay, maybe I’m being a little harsh. Slicing up a spaghetti squash isn’t all that bad. And you can buy almost any gourd pre-cubed. Heck – most recipes even ask for canned pumpkin puree, which eliminates the whole hacking process.

But if you still want to buy the pretty in-store gourds, there are a few things you can do to make the cleaving process way, way easier:

• Halve your squash lengthwise, seed it, and roast it until the insides are easily scoopable. (50 – 90 minutes)
• Halve your squash lengthwise, seed it, and microwave it until the insides are easily scoopable. (10-30 minutes)
• Poke a bunch of holes in your squash, and microwave it until easily pierced with a fork. (If you should attempt this, MAKE SURE to poke many deep holes in your gourd and remain in the kitchen as it cooks. If the squash starts making noise, you risk explosion. Also, I’m not sure I would try this with a pumpkin.)

Obligatory warning: Though you’re still very much encouraged to try it, be super caul when chopping winter squash. Use a sharp knife and keep your eyes on your work at all times.

That done, let’s get to the food. Each of the following recipes has been cooked, loved, and featured on Cheap Healthy Good or in my column at Serious Eats. Enjoy!

VARIETIES & RECIPES

Butternut Squash

Everyone needs more orange in their diets. And if youve ever sipped a stellar Butternut Squash Soup (like the ones listed here), you know that its namesake gourd is the way to get it. Shaped like a 70s lamp base and delicious almost any way its prepared, butternut squash also make an excellent cudgel for defending against invading vikings.

Butternut Squash Apple Cranberry Bake
Butternut Squash Gnocchi
Butternut Squash Lasagna with Raisins and Pine Nuts
Butternut Squash and Pear Soup
Butternut Squash Risotto
Roasted Butternut Squash with Moroccan Spices
Roasted Butternut Squash Soup

Acorn Squash

Classically prepared with maple syrup in rings or slices, acorn squash is a squat, deep-green vegetable that resembles a particularly verdant pumpkin. Clocking in at one or two pounds, they also make excellent free weights.

Classic Baked Acorn Squash
Curried Apples and Acorn Squash

Spaghetti Squash

Confession: I used to hate this stuff, believing it was merely a poor substitute for actual spaghetti. Oh, what a dummy I was. Adaptable to a plethora of different cuisines, the oblong, yellowish squashs versatility has made it a welcome meal base. Its a bit different from other winter varieties in that the flesh doesn’t come out in chunks, but as slim, pasta-like strings, making it much more fun to play with.

Spaghetti Squash Casserole
Spaghetti Squash Puttanesca
Spaghetti Squash with Ricotta, Sage, and Pine Nuts

Pumpkins

Ah, pumpkins. Nature’s ottomans. Bright orange, ridged, and ranging in size from a few ounces to half a ton, pumpkins are sometimes dismissed by Americans as mere Halloween decorations. But anyone who’s seen one decomposing on the neighbor’s lawn knows: there’s more to pumpkins than their nigh-impenetrable exteriors. These recipes all use canned pumpkin, but roasted, pureed fresh pumpkin would substitute nicely. (Check in Monday for a Pumpkin Butter recipe, too.)

Pumpkin Bread
Pumpkin Orzo with Sage (Vegan / non-vegan)
Pumpkin Turkey Chili

Other Squashes (Buttercup, Delicata, Kabocha, etc.)

Though we only hit on a few types here, there are dozens - maybe hundreds - of winter squash varietals available in grocery stores, farmers markets, and pick-your-owns worldwide. Kabocha and Delicata are more common gourds, but I encourage you to experiment with whats available. Roasted with olive oil, salt, and pepper is always a good way to start out.

Roasted Delicata Squash with Thyme
Roasted Winter Squash and Kale
Savory Buttercup Squash Pie

And that’s a wrap. Readers, what are your favorite ways to prepare winter squash? Do you know any other ways to ease the prep process? Why is the sky blue? The comment section is ready for your good words.

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If you enjoyed this, you might also give big props to:

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So Im trying something new here at The Healthy Cow... recipes!  I dont know why I havent though of it before.  Im constantly cooking for myself so why not just document it and share it?  But the recipes I post here will not be the typical recipes youre used to.  Heres the plan...

1. Most of my recipes will be original, created by me.  If I get the inspiration from somewhere, Ill make note of it.  I dont typically follow recipes anyway.
2. The food I make is simple, easy, and delicious.  I dont normally make long, complicated dishes.  I dont have time to be in the kitchen that long, and I doubt you do either.  My recipes will be simple and easy to make.
3. Id like to share some simple cooking techniques.  Ive been a part-time cook for a few years now, in addition to always cooking at home, so I feel like I have some useful knowledge to share.
4. The recipes will be mostly healthy, probably even paleo, but Im not going to limit myself in that way.
5. Overall, Id like to give everyone a glimpse into what I eat in my day to day life, and to show you how easy it is to make healthy food that tastes good.
6. I reserve the right to change any of this at any time, even if I decide to scrap the recipe idea altogether and post videos of myself eating entire pizzas.  Who knows, maybe one day.

So without further ado....  I give you Roasted Cinnamon Sweet Potatoes!

Prep time:  5-10 minutes
Cook time:  45 minutes

Ingredients:

• Sweet potatoes:  ~3 lbs
• Virgin Coconut oil:  ~2-3 tbsp
• Cinnamon:  A shit ton.  Seriously.  You cannot have too much cinnamon.  Maybe 2-3 tbsp.
• Salt:  As much as you need.  I probably used about a quarter teaspoon.

I used three different types of sweet potatoes.  The white ones are the best, give them a try!


Your coconut oil needs to be liquid to mix it in with the potatoes, so run some hot water over the jar for a few minutes.  If its summer time, it might be liquid at room temperature!  In fact, if you open the cabinet and find that the coconut oil is liquid, it officially means summer is has arrived.  AND:  Be sure to use virgin coconut oil for a slight coconut taste.  Its very subtle, but it adds a nice flavor.


Cut them up into bite-size chunks, and mix them in a mixing bowl with the coconut oil, cinnamon, and salt.


Spread them out in a single layer on a baking sheet, and bake at 350 degrees for 45-60 minutes, or until soft.  I usually stir them around halfway through so they cook more evenly, but you dont have to.


Enjoy!  All of them at once!  Oh, and this recipe was inspired by Matteo, who doesnt have a blog or website for me to link to, so Ive instead linked him to matteo.com.



If there is anything in particular you guys would like me to do with these recipes, please let me know in the comments!!  Im very open to suggestions.  I want to reach as many people as possible, so let me know what I can do to make them better or more accessible!