Healthy Cooking Columns
Squash
There are so many different kinds of squash that it’s almost like having to take a high school biology test. (Interestingly, they are biologically fruits and not vegetables.)
One favorite is the acorn squash. As acorn squash ages, the skin turns a mottled orange yellow color, so choose those that are more green than yellow. It should be firm with no dark or gray spots and tapping it should result in a sound that is hollow, not dull.
There are a lot of recipes on the web site that use butternut squash (try Butternut Squash Risotto). It has a sweet, nutty flavor similar to pumpkin. It is also similar to acorn squash in texture but usually sweeter. Choose smooth skinned butternut squash with no dark spots or blemishes. Both acorn and butternut squash are high in fiber — about 2 – 3 grams per cup of cubed squash.
Spaghetti squash is really fun. After cooking, the strands of the interior of the squash resemble spaghetti (hence the name). It makes great salads resembling pasta. Choose a hard firm squash. It should feel pretty heavy for its size. As with other squash, avoid squash with soft spots or dark spots. Spaghetti squash is a light green color before it ripens into an even light yellow color. A four pound spaghetti squash will yield about five cups of “spaghetti.”
You do have to be a little careful cooking spaghetti squash. The skin is tougher and it’s a good idea to pierce it before putting it in the oven so that it doesn’t rupture. Let the squash cool a bit before cutting it in half. Scoop out the seeds and then the strands of squash.
Yellow squash, often called summer or crookneck squash, is sweet and succulent. Look for medium sized squash no more than about eight inches long. Larger ones are tougher and dry. The skin should smooth and be unblemished. This Spring Bisque soup and the Roasted Parmesan Squash are great but it is delicious simply sliced into rounds and steamed.
In the U.K. these are called courgette after the French word for zucchini. Like tomatoes squash are technically fruit although we think of it as a vegetable. They are in season only during May through July in the Northern Hemisphere but are now readily available being shipped from all over the globe. In the winter months they can be more woody.
The rules for choosing zukes are the same as with other squash. It’s best to look for small to medium size but they should feel heavy in the hand. Large zucchini will be dry and have a woody texture. Blemished skin is a sign of age so choose those with smooth, bright green skins that feel firm to touch.
Eat Healthy
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