Squash, an often ignored vegetable, packs in a serious punch of health benefits as it is rich in carotenoids. Not only is the veggie loaded with vitamins (A, C, E and B6), it is fibrous and contains magnesium, potassium, manganese, copper phosphorous, calcium, and iron.
By Amy Gorin, MS, RDN
Butternut Squash
A sweet and nutty-tasting variety, butternut squash tends to offer more flesh and fewer seeds.
GOOD FOR Roasting for a sweet or savory side or a puréed, creamy soup.
BUTTERNUT SQUASH SOUP Toss 2 cups peeled and cubed squash with 2 tbsp olive oil and 1 tsp curry powder, then roast at 350°F, turning once, for 30 minutes. Cool, then mash with a fork and blend with 1 cup low-sodium vegetable broth. Garnish with cream or plain Greek yogurt.
Acorn Squash
This squash gets its name from its acornlike shape. It’s sweeter than the butternut but less nutty, and stronger tasting than the spaghetti squash.
GOOD FOR Roasting and drizzling with maple syrup, or mixing into rice pilaf.
ACORN SQUASH RICE PILAF In a large pan over medium heat, sauté 1 cup diced squash in 1 1⁄2 tbsp olive oil. Add 1 1⁄4 cups brown rice and cook, stirring, for 5 minutes. Add 1 1⁄4 cups water; cover, reduce heat to low, and simmer for 30 minutes. Let cool for 10 minutes, then fluff with a fork.
Spaghetti Squash
Like its name suggests, this squash’s stringy insides imitate spaghetti noodles when cooked. With a mildly sweet and nutty flavor, it’s versatile in many dishes, as its cooked texture is similar to al dente spaghetti.
GOOD FOR Substituting for spaghetti or as a base for a veggie-noodle casserole or “pasta” salad.
SQUASH PASTA On a baking sheet, roast squash at 350°F, 30 minutes. In a large skillet over medium heat, sauté seeded, stringy squash flesh in 1 tbsp olive oil until tender, 10–15 minutes. Serve with marinara sauce.
This article was first published in the print edition of Yoga Journal Singapore, which is now Yogahood Online.
