Squash By Cindy Cote 1 What is squash

Squash By Cindy Cote 1

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. 2

Categories of Squashes Summer squash and Winter squash 3

Summer squashes • Harvested when still immature • Soft and tender skin • Contains more water than winter squash 4

Summer squashes Zucchini http: //photo-dict. faqs. org/phrase/1949/zucchini. html 5

Summer squashes Pattypan http: //www. cakeandcommerce. com http: //www. flickr. com 6

Summer squashes Yellow crookneck http: //www. art. com 7

Winter squashes • Harvested when fully matured • Seeds are matured • Skin is hard 8

Winter squashes Butternut squash http: //www. thedailygreen. com http: //www. orfresh. com/ 9

Winter squashes Spaghetti squash http: //steamykitchen. com Acorn squash http: //www. utmedicalcenter. org 10

Winter squashes • • • Ambercup squash Banana squash Hubbard squash Buttercup squash Delicata squash Fairytale Pumpkin squash Sweet Dumpling squash Gold Nugget squash Turban squash 11

What is in squash? • Squashes are a good source of Fiber, Vit. A, Vit. C, B Vitamins, Potassium and Phytonutrients like betacarotene • Complex Carbohydrates Squash Nutritional Facts (1/2 cup) Average H 2 O (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 B 6 (mg) 0. 1 -0. 2 0. 6 Fola (µg) 6 -20 13 Vit C (mg) 4 -15 9. 5 12

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) 13

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 14

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. 3. 4. While steam is building up in steamer, peel and cut squash into 1 -inch cubes. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape. Transfer to a bowl. For more flavor toss squash with the oil, orange juice, salt, and pepper while it is still hot. 15 Research shows that carotenoids in foods are best absorbed when consumed with oils.

Sources Understanding Nutrition 12 e, 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_%28 plant%29 http: //www. google. com/imghp? hl=de&tab=wi 16