3 Recipes to Take Advantage of Winter Squash
Shanthi Appelo, MS, RD
| 2 min read
Winter squashes are more than just decorative doorstep elements during the fall season. This family of diverse squashes includes fall cooking staples like butternut, spaghetti, acorn, delicata and pumpkin. Unlike their summer squash counterparts like zucchini and yellow squash, they have a hard interior and exterior. Rich in vitamins, fiber and antioxidants, they’re nutritional powerhouses that can contribute to overall health and well-being.
A one-cup serving of winter squash packs in more than your daily need for vitamin A in the form of beta-carotene. Beta-carotene is an antioxidant that converts to vitamin A and helps support eye health and overall cell health.
Winter squash varieties are generally high in fiber. A high-fiber diet is linked to healthy digestion and may even assist in weight management. One cup of butternut squash packs in 3 grams of fiber, while a whole 4-inch acorn variety packs in 6 grams.
Winter squashes are versatile in the kitchen and can be used in savory soups, roasted as a side dish or incorporated into desserts like pies and muffins. Try one of these cozy recipes to reap the flavors and health benefits of this fall crop:
This cozy fall salad is a satisfying side dish or star of the show if combined with protein. Butternut squash is roasted until tender and caramelized in heart-healthy olive oil, thyme and maple syrup for a hint of sweetness. It’s then tossed with a kale-based salad massaged in a maple thyme vinaigrette.
Overnight oats are a perfect nutrient-dense for those on the go. . Oats are the heart-healthy base that’s packed with fiber and iron which contributing to long-lasting energy. In this recipe, you get to enjoy cracking a shell of dark chocolate to get to the pumpkin magic.
This recipe is an affordable crowd-pleaser using acorn squash and arugula for pesto. Substituting arugula for basil in this pesto recipe, along with using breadcrumbs instead of some or all of the pine nuts, offers unique and delicious flavors while reducing its calorie and fat content.
