Released November 13, 2009
PINE BLUFF, Ark. - Winter squash can play a major role in creating nutritious and delicious meals for the holidays, says Therthenia Lewis, an Extension nutrition specialist at the University of Arkansas at Pine Bluff.
This versatile relative to the melon and cucumber comes in many sizes, colors, flavors and shapes. While pumpkin may be the most popular winter squash, there are many other great choices in the supermarket including butternut, acorn, Hubbard, cushaw and buttercup, Lewis says, explaining that they can be prepared in a variety of ways.
"Winter squash can be roasted, baked, whipped and mashed for use in a number of dishes including soups, pies, soufflés, cakes, cookies, casseroles and as fillers for stews and sauces," she says.
The squash can be frozen, canned, dried, pickled and prepared in butters and preserves.
"Winter squash is available from August through March, however it is plentiful, and in season during October and November," Lewis says, explaining that unlike summer squash, winter squash is picked when fully ripe.
"The flesh of winter squash varies from yellow to deep oranges and is drier, more fibrous and much sweeter than the summer squash," she says.
Winter squash is rich in potassium and vitamins A and C. It's also an excellent source of dietary fiber, manganese, folate, omega-3 fatty acids and iron.
"Eating foods such as winter squash also provides an excellent source of carotenoids. These antioxidants help rejuvenate the body by promoting the growth of healthy cells while inhibiting the growth of unhealthy cells," Dr. Lewis says.
Although the winter squash's tough outer skin is inedible, it helps make it an excellent candidate for use in the winter months, she explains.
"Winter squash has a long shelf life and can be stored for up to three months or longer in the right environment," Lewis says. "It is important that the squash is firm, intact and free of blemishes and cracks. Ideally, winter squash should be stored in a cool, slightly dry and well-ventilated area between 55 and 60 degrees."
Butternut Squash Pie
1 cup squash puree
1 cup low-fat heavy cream
1 cup sugar
3 beaten eggs
2 Tablespoons water
1 teaspoon cinnamon
1 teaspoon nutmeg
½ teaspoon salt
Pie dough for one 9-10" crust
- Preparing the squash puree:
1. Set the squash on a damp kitchen towel to hold it in place, while positioning a cleaver or heavy knife on the skin of the squash.
2. Strike the back of the knife or cleaver with a mallet or hammer to force the knife or cleaver into the cavity of the squash. Hit the cleaver with the mallet until it cuts completely through the squash.
3. Scoop out the seeds and remove the stem. Place squash, cut side down, on a baking sheet and bake at 375 degrees F for about one hour, until soft.
4. Allow to cool and then scoop pulp into a food processor and puree. You will have more than you need for this recipe. You can use the remainder for another pie or sprinkle it with cinnamon and butter and serve as a side dish.
Cooking Directions
1. Preheat oven to 425 degrees F. Line a pan with the dough and crimp the edges.
2. Combine all ingredients in a large bowl with a whisk until smooth. Pour filling into pie crust and bake for 10 minutes.
3. Reduce heat to 300 degrees F and bake for 50-60 minutes until the filling is slightly puffed and the bottom crust is golden brown.
Note: Using a glass pie dish will allow you to monitor the crust. If the pie is browning too fast it can be moved to the bottom rack of the oven for 10 minutes. Let the pie cool completely so the filling will set before cutting.
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http://www.uaex.edu/news/november2009/1113holiday_squash_pie.htm
Editor: Bobbie Crockett, (870) 575-8227, crockettb@uapb.edu
