Generally, a diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. Carotenoids: beta carotene (a precursor to vitamin A), lutein, zeaxanthin. The most common varieties found in supermarkets include butternut, delicata, spaghetti, kabocha, hubbard, acorn, sweet dumpling, and sugar pumpkins (these are firmer, sweeter, and less stringy than the larger carving pumpkins). Their seeds are also edible and nutritious. For the quickest enjoyment, the flesh may be scooped and eaten straight from its shell after cooking. Sometimes displayed as seasonal table decorations, they are best appreciated when featured as a star ingredient in a wide range of recipes.Ĭompared to their summertime cousins, winter squashes have a denser texture and flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts. “Winter” squashes are uniquely beautiful with ribbed or bumpy skins, irregular shapes, and vibrant colors ranging from yellow to orange to dark green or even multi-toned. Nutrition per serving: 277 calories, 9g total fat (2.4g saturated fat), 8g protein, 46g carbohydrates, 11.Pumpkins may attract much attention as an official sign of cooler weather, but they are just one of dozens of seasonal squash varieties in the Cucurbitaceae (gourd) family. Top each with sliced green onions and feta cheese. Fill each cooked squash half with one-quarter of the quinoa mixture.Pour dressing over quinoa and stir to evenly coat. Once quinoa is done cooking, remove it from the heat and fluff with a fork. In a small bowl, combine lemon juice, remaining 2 tsp of oil, salt, and pepper.Add quinoa, return to a boil, reduce heat, cover, and simmer until water has been absorbed and quinoa is soft, about 15 minutes. Bring 1 cup of water to a boil in a small saucepan over medium-high heat.Bake until the skin can be easily pierced with a knife, about 35 to 45 minutes. Brush the flesh of the squash with 2 tsp of oil and place it on the prepared baking sheet, cut side down.Line a rimmed baking sheet with parchment paper. 1 bunch green onions (scallions), sliced.2 acorn squashes, halved and seeds removed.Cut the squash into strips, then turn the strips 90 degrees and cut into cubes.Slice off the bottom half-inch or so and remove the rest of the squash skin with your knife or a vegetable peeler.Pull the sides apart and scoop out the seeds with a spoon or ice cream scoop, reserving if desired.For stability, stand the squash on the flat side you just cut and slice it in half vertically.Using a chef’s knife, slice off the top of the squash, about a half-inch below the stem.Here are the steps to the best way to cut an acorn squash: How to Cut It: Acorn Squash And the easier it is to prep this squash, the more you’ll end up eating. And like other orange-hued vegetables, it’s got plenty of beta carotene, which is used to make vitamin A, a nutrient that may help prevent age-related vision problems and certain cancers.īecause acorn squashes are round, they can be a little wobbly to cut if you don’t know the following trick, which makes it easy. Plus, it contains over 2 grams (g) of fiber per nutritious cup. Like other squashes, it is low in calories and an excellent source of vitamin C, per U.S. There’s a squash for every season, and this variety is still available in winter, when not a lot of fresh produce can be found.
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