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Delectable Delicata

FitSugar — Mon, 05 Nov 2007 16:30:00 -0800

Can you believe it's already November? That means Thanksgiving is just around the corner, and it always makes me crave all those yummy warm foods like mashed potatoes, soup, and fresh-baked pies.

I also crave baked winter squash, and delicata is my absolute favorite since it's the sweetest. It tastes like sweet potato, but looks more like a zucchini.

It's so creamy and yummy, and the best part? You can even eat the skin because it's so thin (but not everybody likes it). Delicata is a great source of potassium, iron, and vitamins A and C.

When you buy delicata squash, look for hard, deep-colored skins that are free from bruises or soft spots. You can buy a bunch and store them in a cool, preferably dark, well-ventilated area for up to a month. They're great to have around the house when you're in the mood for something warm and sweet.

Want to know how I like to cook it? Then read more

Here's a basic recipe for baked delicata:

Preheat the oven to 350°.
Wash the squash well and cut lengthwise in half. Scoop out all the seeds and stringy pulp with a spoon.
Place both halves in a pan, cut side up, pop in the oven, and bake for 30 minutes or until the yellow flesh is soft.
Serve warm and enjoy.

Fit's Tips: If you're in an extra sweet mood, you can sprinkle brown sugar or maple syrup on the uncooked squash before baking it (but I think it's sweet enough on its own).

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Healthy BBQ - Grilled Veggies

FitSugar — Fri, 18 May 2007 14:30:00 -0700

BBQs aren't just about hot dogs and hamburgers - oh no. When you start grilling veggies, your BBQ options become endless.

Here are some tips for grilling vegetables:

First off you've got to get yourself a Stainless Steel Grill Wok Topper like this one ($24.99). It prevents smaller foods like shrimp and chopped veggies from falling through the grate onto the coals or gas.
Cut up your favorite fresh vegetables. I love red, green, yellow, and orange peppers, carrots, zucchini, summer squash, mushrooms, Vidalia onions, and broccoli. But cut slightly larger pieces than you usually do, because grilling makes them shrink a little.
Brush your veggies with olive oil (for flavor and to prevent them from sticking to the metal) and sprinkle them with rosemary, minced garlic, salt and pepper, then place them on the grill.
Shake or stir them quite often, and watch them closely since they don't take very long to cook.
When they're ready, pour them onto a plate and serve. They're delicious to eat plain with the rest of your BBQ food, or you can top them on your burgers or hot dogs.

Fit's Tips: Vary the flavor of your grilled vegetables and experiment with different sauces, herbs and spices. Sometimes I'm in the mood for adding fresh grated ginger and lemon juice. Other days I'm into adding hot sauce - it's great for clearing the sinuses when my allergies are really bad.

Thanksgiving Side Dish: Apple Squash

FitSugar — Thu, 12 Nov 2009 03:47:08 -0800

Thanksgiving is one of my favorite holidays because I love all the warm, savory dishes. This one has been in my family for years and it's sweet, creamy, and has a crunchy topping that reminds me of homemade mac and cheese. It's easy to prepare ahead of time, and is a great alternative to mashed potatoes or stuffing.

To see the recipe and find out how many calories are in one serving read more.

Recipe for Apple Squash
a family recipe

Ingredients

Bottom layer:
4 Cortland apples, peeled and sliced
1 1/2 tablespoons Smart Balance margarine

Middle layer:
8 cups butternut squash (about two whole), peeled, de-seeded, and diced
2 tablespoons Smart Balance margarine
2 teaspoons brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper

Top layer:
2 cups fruit juice sweetened corn flakes, crushed
1/2 cup chopped pecans
2 teaspoons brown sugar
2 tablespoons Smart Balance margarine, melted

Directions

Preheat the oven to 350° F.
Heat two tablespoons of Smart Balance in a skillet and add the sliced apples. Cover and simmer for five minutes. Spread in bottom of a casserole dish.
Boil the butternut squash for 15 minutes.
Mash the squash with two tablespoons Smart Balance, two teaspoons brown sugar, salt, and pepper. Spread it on top of the apples.
Mix the two tablespoons of melted Smart Balance with the crushed corn flakes, two teaspoons brown sugar, and chopped pecans. Sprinkle on top of the squash.
Bake uncovered for 15 minutes. Serve warm and enjoy.

Makes 10 servings.

Print recipe with images | without images

Here's the nutritional info for this Thanksgiving apple squash.

Serving Size	1/10 of the dish
Calories	159.6
Total Fat	5.9 g
Saturated Fat	.6 g
Cholesterol	0 mg
Sodium	182.1 mg
Carbs	28.2 g
Fiber	3.9 g
Sugars	10.7 g
Protein	2.2 g

If you have a healthy recipe to share, please post it in the Healthy Recipe community group.

It's Summer Squash Time!

FitSugar — Thu, 07 Jun 2007 12:30:00 -0700

Ahh summer. It's almost here and with it comes a whole array of fresh fruits and veggies. Summer squash is one of my favorites because it tastes good raw and cooked. I didn't know this, but it's relatives with the melon, the cucumber, and eggplant. Cucumber makes sense, but melon? Who knew?

You can find summer squash in all kinds of shapes and varieties. Zucchini, yellow squash, pattypan squash, and globe squash are all summer squash. The best part is that you can eat the entire vegetable - the skin, flesh and seeds. Unlike winter squash, summer squash are more fragile and cannot be stored for long periods of time, so make sure to use them soon after you buy them.

Want to know why they're so healthy for you? Then read more

Did you know that summer squash have anti-cancer effects with the ability to prevent cell mutations? They're also an excellent source of magnesium, vitamin A, fiber, potassium, folate , copper, riboflavin (B2), and phosphorous. The magnesium can help reduce the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. That's not all - summer squash's fiber has been shown to lower high cholesterol levels!

Now that's one vegetable you don't want to forget to grill this summer!

Fit's Tips: Want to try something different? Try cutting up some summer squash and putting it in your salad.

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Delicious Delicata Squash

FitSugar — Thu, 08 Mar 2007 08:45:00 -0800

If a zucchini and a zebra had a baby, you might get something that looks like a delicata squash, also called Bohemian, Peanut, or Sweet Potato Squash. It's slender in shape, about 5-10 inches long, is smooth, and has yellow or cream colored skin with green stripes.

There is nothing like eating squash in the winter time. It's warm and soft and very comforting on a cold day. The thing that sets delicata squash apart from its sister squashes is its surprisingly sweet and tender yellow flesh, similar to sweet potato. Plus it's smaller, so it cooks faster.

It's so creamy and yummy, and the best part? You can even eat the skin because it's so thin. It's a great source of potassium, iron, and vitamins A and C.

Here's a simple way to enjoy some delicata.

Wash the entire squash and then cut in in half.
Scoop out the seeds and place it in an 8-inch square pan that's greased with some olive oil. Some people like to bake it with a teaspoon of butter and a teaspoon of brown sugar on each half, but I think it's sweet enough.
Bake it for about 45 minutes at 350 degrees.

Fit's Tips: Uncooked Delicata squash can be stored up to 3 weeks at room temperature, so you can buy a few to have on hand when you need them.

Learn to Love: Summer Squash

FitSugar — Thu, 18 Jun 2009 06:00:00 -0700

I have always held Winter squash in greater esteem than the Summer variety, since zucchini and crook neck squash seem to pale in comparison nutritionally. But it looks like I was wrong, because Summer squash has a lot to offer.

One cup of zucchini provides about 15 percent of the recommended daily intake for vitamin C and 10 percent of vitamin A. This veggie is high in manganese, a trace mineral that supports an active metabolism as well as brain function and bone health. One cup of Summer squash also provides two and a half grams of fiber, and every little bit of fiber adds up to make a healthy diet. Plus, you get around 10 percent of your daily intake requirements for potassium, folate, and vitamin K with a cup of squash, as well as a bit of omega-3 fatty acids. This variety of squash is also high in phytonutrients, though not quite as high as root vegetables, which have cancer-fighting effects.

Now that I have convinced us both of the nutritional merits this versatile vegetable, I am sure you are going to want to cook some up tonight. You can check out my serving suggestions when you read more.

Here are some of my favorite ways to enjoy green and yellow zucchini, crook neck squash, patty pan, and butter blossom squash:

Chop up a variety of Summer squash and saute in olive oil with garlic and red pepper flakes for an easy side dish.
Slice zucchini lengthwise, dip in olive oil, and grill.
For a veggie entree, cook up some creamy zucchini boats.

Love Summer squash? How do you like to cook you zucchini?

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Acorn Squash: Five Low Cal Ways

FitSugar — Thu, 15 Nov 2007 08:45:00 -0800

The orange flesh of winter squash is not only a visual delight (orange is my favorite color), but it is also super good for you.

Loaded with beta carotene, the antioxidant that gives the squash its color, and fiber (5.7 grams per cup), acorn squash is an excellent addition to many meals and it is oh so easy to prepare. You simply:

Cut the squash in two, scoop out the seeds
Brush the sides with olive oil
Sprinkle with salt and pepper
Bake face down on a rimmed dish for 30 minutes at 400 degrees
Flip squash to brown the insides by cooking for another 10 - 15 minutes

Easy peasy! There is a also no reason to send your squash into the oven naked. You can adorn it with many tasty spices. Here are 5 different ways to prepare your acorn squash, just add these toppings when you flip the squash.

In each squash half spread one of the following toppings:

1/2 teaspoon honey, then sprinkle 1/2 teaspoon curry powder
1/8 cup bread crumbs
1/8 cup finely grated Parmesan or Asiago cheese
1 tablespoon coarsely chopped pecans with 1/8 teaspoon cinnamon
1/2 tablespoon maple syrup

How do you cook your acorn squash? Tell me how in the comments section below.

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5 Recipe Ideas for Spaghetti Squash

FitSugar — Mon, 08 Sep 2008 03:30:00 -0700

If you've visited a farmers market recently, you must have noticed the abundance of fresh veggies being harvested. Tomatoes, cucumbers, peppers, and now squash. One of my favorites is spaghetti squash because it's so unique. But people tend to avoid this squash because they don't know how to prepare it. Here are some recipe ideas to inspire you to experiment with spaghetti squash.

Cut squash in half lengthwise, scoop out the seeds and bake it at 350°F for 30 minutes or until you can pierce it with a knife with little resistance. While it's baking, sauté diced onions, tomatoes, one minced clove of garlic, and a handful of chopped fresh basil. Scoop out the flesh with a fork (it should be stringy), place it on a plate and top with your tomato mixture. Instant low carb spaghetti.
Bake the same way as above, but this time scoop out the flesh, place in a bowl, and allow it to cool in the fridge. After 20 minutes, pour the squash flesh onto a cutting board and chop it up a little. Place it in a bowl and mix in diced tomatoes, cucumbers, onions, lemon juice, olive oil, spices, feta, and olives to make a Greek salad.

To see the other three recipe ideas read more.

Bake, allow to cool, and then marinate spaghetti squash with lemon juice, balsamic vinegar, red wine vinegar, and rosemary. Top it on your garden salad for a little extra flavor and texture.
Bake, chop up stringy flesh of squash, and season it with cayenne pepper. Use it in place of rice in tacos and burritos.
For a treat, before placing it in the oven to bake, sprinkle cinnamon, a little nutmeg, a drizzle of honey, and top with chopped walnuts. Serve warm.

Learn to Love: Spaghetti Squash

FitSugar — Wed, 06 Feb 2008 09:30:00 -0800

If you are trying to eat less carbs, or up your intake of veggies, you need to try spaghetti squash. The flesh of this squash has a firm and stringy consistency so it holds up nicely when mixed with tomatoes, roasted veggies and pesto. Plus a cup of spaghetti contains only 10 grams of carbs, compared to 43 grams of carbs found in regular old spaghetti. It is also a low calorie food; one cup contains only 42 calories, where as the spaghetti pasta has 221 calories per cup.

Have I piqued your interest?

To learn how to cook spaghetti squash, just read more.

Baking spaghetti squash takes a little longer than boiling real spaghetti, but it's really easy.

Cut a whole squash in half and remove all the seeds. Preheat the oven to 350°F and place the halves cut side down, in a dish with half an inch of water. Bake for about 45 minutes, or until it's tender. If you're pressed for time, you can also microwave it. Place the cut sides down on a damp paper towel in a microwavable dish and cook for about 15 minutes.
Take a fork and scrape the stringy squash out onto individual plates. Add a little salt and pepper if you want.
Top with your favorite pasta sauce and enjoy.

Source

An American Native: Spaghetti Squash

FitSugar — Thu, 04 Jan 2007 11:34:15 -0800

I am always trying to get more fruits and veggies in my diet, and while I am not quite sure which category spaghetti squash falls into I will freely admit I love it. Since it is National Spaghetti Day, I thought I'd pay a little tribute to this very unique squash.

When you first cut it open, the flesh looks like any other squash, but after it is cooked the flesh tears into ribbons resembling spaghetti. Don't be deceived by its looks - it tastes nothing like spaghetti. It is slightly sweet and, if not overcooked, is crunchy and watery, like cucumber.

Spaghetti squash is versatile and can be baked, boiled or steamed. Serve it with pasta sauce or use it as a vegetable base for macaroni and cheese. I like it with a little garlic sauteed in olive oil, a little fresh grated Parmesan cheese and roasted walnuts.

Nutritionally speaking spaghetti squash contains: folic acid, potassium, vitamin A, and beta carotene. Plus it's a low calorie food, averaging 75 calories in 8 cooked ounces. One more factual tidbit of note - it is a New World veggie, native to the Americas.

If you are interested in eating some, check out Cooks.com. The site has a bunch of recipes for spaghetti squash.