Energetics of Winter Squash: Go Beyond Pumpkins
It’s that time of the year again, supermarkets and farmer’s markets are teeing with squashes of all varieties. These squashes are more than just for decorating your porch in October or your table at Thanksgiving, they are super yummy to eat as well!
The squashes that we know today originated from a wild squash that grew in an area between Guatemala and Mexico. This wild squash was held in high regard by many Native Americans, so much that it was buried alongside their dead to provide nourishment on the final journey.
Varieties
Winter squash is a member of the Cucurbitaceae family, a relative of both the melon and cucumber. Winter squashes come in array of sizes and flavor, but they share a hard protective skin, sweet flesh, and a hollow inner cavity that contains seeds. Not only the flesh great to eat, but you can save the seeds and roast them for a delicious and nutritious snack.
Butternut Squash is shaped like a large pear, has cream-colored skin, deep orange flesh, and has a sweet flavor.
Acorn Squash has dark green skin speckled with orange patches, pale yellow flesh, and has a unique flavor combination of sweet, nutty, and peppery.
Hubbard Squash is a large squash that can be dark green, grey-blue or orange-red in color, and this squash is not as sweet as other winter squashes.
Turban or Buttercup Squash is green in color with speckles or stripes, orange-yellow flesh, and has a taste like hazelnuts.
Kabocha is the generic name used for a variety of Japanese winter squashes that are becoming popular in markets around the states. Their taste is similar to sweet potatoes and are richer and creamier than other winter squashes. Unlike the other winter squashes, you do not need to remove the skin of kabochas, the skin gets soft and tastes great.
Spaghetti Squash is a large rounder squash that is yellow in color with a thin but surprisingly hard outer shell. The flesh is also yellow in color, but after cooking it has a texture similar to strands of spaghetti. The flavor is lightly sweet, so it makes a great low-carb substitute for pasta.
Pumpkin is an underappreciated squash, as 99% of pumpkins purchased in the states end up rotting on people's porches as jack-o-lanterns. Although, the variety of pumpkins sold to be used to carve these Halloween decorations tends to be too stringy to eat. The best pumpkins for cooking are sugar pumpkins, as they are sweet and the flesh is not as stringy.
Winter squashes are available starting in August through March, but the peak season for them is October and November.
How to Choose and Store
To find the best tasting winter squashes, look for ones that are firm, heavy for their size, and have dull rinds.
Avoid any squashes that have a soft or glossy rind, as that may be an indicator that the squash may be watery and lacking in flavor and those that have water-soaked or moldy areas.
Winter Squash is a hearty vegetable and stores easily. If stored properly they will remain fresh for 3-4 weeks. Always store uncut winter squashes in cool, dark places away from heat or bright lights. They should never be put I the fridge or other areas with extreme cold. If the squash is already cut, store it in an airtight container or plastic storage bag with the excess air removed, then put it in the crisper area of your fridge. To get the most vitamin C out of your squash you should eat any cut squash within a few days.
Nutrition
Winter squash has the most concentrated source of alpha-linolenic acid (ALA) of all vegetables. ALA is an omega-3 essential fatty acid that is very good for heart health. The deep yellow and orange colors of the winter squashes are a reflection of its carotenoid phytonutrients—alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin—content. In addition to the phytonutrients, winter squash also is an excellent source of vitamin A and vitamin C, antioxidants that benefit overall health, including heart health. Vitamin A in winter squash is not just an antioxidant, it is an important nutrient for lung health, as it is essential for the growth and development of the tissues that line the lungs.
Winter squash is also a good source of dietary fiber, potassium, folate, vitamin B6, B1 and B5, niacin, manganese, copper, and tryptophan.
Energetics
Winter squash is warming in nature. It influences the spleen-pancreas and stomach, reduces inflammation and burns (fresh squash juice is applied to relieve burns), improves qi-energy circulation, and alleviates pain. Squash and its seeds can be used to destroy worms, though seeds are the most effective. For parasitic worms, eat a small handful of the seeds of a winter squash once or twice daily for 3 weeks. Compared to summer squash, winter squash has higher amounts of natural sugars, carbohydrates, and vitamin A.
Pumpkin Tacos
Ingredients
2 tablespoons vegetable oil
2 cups cubed fresh pumpkin (or any squash)
1/2 cup vegetable stock
3 tablespoons taco seasoning (see below)
12 flour or corn tortillas, warmed
3/4 cup diced fresh tomato
1/2 cup diced onion
1/2 cup diced ripe avocado
3 tablespoons chopped fresh cilantro
Directions
Heat the oil in a large skillet over medium heat. Cook the pumpkin in the heated oil for 2 to 3 minutes.
Stir in the vegetable stock, spices, and garlic.
Cook until the pumpkin cubes are easily pierced through with a fork, 5 to 7 minutes. Adjust spices to taste.
Fill warm tortillas with pumpkin; top with tomato, onion, avocado, and cilantro as desired.
Taco Seasoning Mix
Ingredients
1 tablespoon chili powder
1/4 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon cayenne powder
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon ground cumin
1 teaspoon sea salt
1 teaspoon black pepper
Directions
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, cayenne, oregano, basil, paprika, cumin, salt, and pepper. Store in an airtight container.
(Recipes courtesy of AllRecipes.com)