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Transcript of 1 Squash By Cindy Cote. 2 What is squash? Squash is a fruit of the gourd family(Cucurbitaceae). It...
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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