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Squash

By Cindy Cote

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What is squash?

Squash is a fruit of the gourd family(Cucurbitaceae).

It is also one of the “Three Sisters” planted by

the Native Americans as one of their

main crops.The other two crops were corn and beans.

Squash is roughly divided into two separate categories.

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Categories of Squashes

Summer squash

and

Winter squash

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Summer squashes

• Harvested when still immature

• Soft and tender skin

• Contains more water than winter squash

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Summer squashes

Zucchini

http://photo-dict.faqs.org/phrase/1949/zucchini.html

http://www.flowers.vg/flowers/zucchini.htm

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Summer squashes

Pattypan

http://www.potomacvegetablefarms.com/id/

http://www.cakeandcommerce.com

http://www.flickr.com

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Summer squashes

Yellow crookneck

http://www.art.com

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Winter squashes

• Harvested when fully matured

• Seeds are matured

• Skin is hard

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Winter squashes

Butternut squash

http://www.thedailygreen.com http://www.orfresh.com/

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Winter squashes

Spaghetti squash Acorn squash

http://steamykitchen.com http://www.utmedicalcenter.org

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Winter squashes

• Ambercup squash

• Banana squash

• Hubbard squash

• Buttercup squash

• Delicata squash

• Fairytale Pumpkin squash

• Sweet Dumpling squash

• Gold Nugget squash

• Turban squash

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What is in squash?

• Squashes are a good source of Fiber, Vit.A, Vit.C, B Vitamins, Potassium and Phyto-nutrients like beta-carotene

• Complex Carbohydrates

Squash Nutritional Facts (1/2 cup) Average

H2O (g) 60-100 80

Kcal 12-60 36

Prot (g) 0.5-2.5 1.5

Carb (g) 3-15 9

Fiber (g) 1-4.5 2.7

Fat (g) 0-1 0.5

Calc (mg) 12-45 29

Iron (mg) 0.3-1 1.5

Potas (mg) 90-450 270

Sodi (mg) 1-14 8

Vit A (µm) 10-570 290

Thia (mg) 0.02-0.17 0.09

Vit E (mg) 0.1-1.3 0.7

Ribo (mg) 0.01-1 0.6

Niac (mg) 0.4-1 0.7

Vit B6 (mg) 0.1-0.2 0.6

Fola (µg) 6-20 13

Vit C (mg) 4-15 9.5

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Health benefits of squash

• Helps with weight loss and to maintain weight

• Promotes healthy vision

• Reduces risk for heart diseases

• Protective effects against cancer (especially lung and colon cancer)

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Preparation and Storage

Preparation: Squashes can be baked, steamed, cooked, and prepared in the microwave

Storage: Summer squash should be used right away

Winter squash can be stored for weeks in a cool place

Or you can cook squash and freeze it

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Example Recipe:7 min Squash

Prep and Cook Time: 7 minutes

Ingredients:

2 cups butternut squash, or any variety of winter squash, cut into 1-inch cubes

3 TBS extra virgin olive oil

1 tsp orange juice

sea salt and pepper to taste

Optional:

feta cheese

chopped fresh rosemary

1/2 small onion sliced thin, cooked with the squash

Also try combining 4 tsp finely minced fresh ginger, 1/2 tsp cinnamon and 2 tsp honey with the olive oil.

Directions:

1. Fill the bottom of the steamer with 2 inches of water.

2. While steam is building up in steamer, peel and cut squash into 1-inch cubes.

3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape.

4. Transfer to a bowl. For more flavor toss squash with the oil, orange juice, salt, and pepper while it is still hot.

Research shows that carotenoids in foods are best absorbed when consumed with oils.

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Sources

Understanding Nutrition 12e, E. Whitney & S. R.Rolfes,

Wadsworth CENGAGE Learning

http://www.everynutrient.com/healthbenefitsofsquash.html

http://www.garden.org/plantguide/?q=show&id=2126

http://www.indepthinfo.com/acornsquash/healthbenefits.htm

http://urbanext.illinois.edu/veggies/wsquash.cfm

http://whatscookingamerica.net/squash.htm

http://en.wikipedia.org/wiki/Squash_%28plant%29

http://www.google.com/imghp?hl=de&tab=wi