Sometimes winter squash gets a bad name. People often think that because it has more carbohydrates than zucchini or yellow squash, they shouldn’t eat it. That’s a myth!
While it is true that winter squash contains carbohydrates, that’s a good thing! Carbohydrates give our bodies fuel for basic functioning. Healthy carbs are loaded with nutrition-just like acorn, butternut and spaghetti squash have. The American Diabetes Association explains carb containing foods by dividing them into 3 categories:
Eat most here-Non-starchy veggies like greens, spinach, lettuce, tomatoes, broccoli and green beans contain a lot of fiber and vitamins and very few carbs or calories. MyPlate Food Guide recommends we fill half our plates with these.
Eat some of these-Whole, minimally processed foods that contain carbs, fiber and vitamins These include-fruits like apples, blueberries, grapes and pears; starchy veggies like winter squash, corn, potatoes, peas and pinto beans and whole grains like brown rice, oatmeal and whole wheat bread. According to MyPlate, we want a quarter of a 9” plate to be filled with these.
Eat less of these-carb foods with lots of sugar and not a lot of nutrition. Some of these are sweet tea, soda, cake, cookies and candy. Eat or drink these as a treat, not regularly.
Since butternut squash-like all winter squash-is best and cheapest- in fall and winter, now is a great time to try it. It’s easy to prepare and tastes great! It’s low in fat, sodium free and high in fiber. It boosts our immunity with lots of Vitamins A and C. It contains phytochemicals- powerful cancer fighting agents.
Tips for using butternut squash- Wash the outside with a veggie brush and water. Peel the skin with a vegetable peeler. To make it easier to cut, microwave the squash for 2-3 minutes.Cut the squash into pieces according to what your recipe calls for. To see a short video showing the above steps, search on butternut squash at foodhero.org. At the top of every butternut squash recipe, there is a link to a preparation tip video.
Here is a simple, tasty way to prepare your squash:
Butternut Squash and Chile Pan-Fry
1 medium butternut squash, about 1½-2 pounds
1½ tablespoons oil
1 medium onion, chopped
1 teaspoon salt
½ teaspoon chili powder
2 cans (4 ounces each) diced green chiles
1 cup grated cheese
Peel squash and microwave for 2-3 minutes if too tough to cut. Cut in half and remove seeds. Cut the squash into ½ inch cubes.
In a large skillet, heat oil over medium heat. Add onions and cook, stirring for about 3 minutes. Add the squash, salt and chili powder. Cover and cook, stirring occasionally, about 10-12 minutes. Stir in chilis and cook for about 3 minutes.
Sprinkle with cheese and cover until cheese melts, about 2 minutes.
Enjoy!
Nutrition Facts: Serving size-⅔ cup, recipe makes 10 servings. Each serving provides 80 calories, 3 grams fat, 10 grams carbohydrate and 2 grams fiber.
Recipe from foodhero.org. Prep tips from fruitsandveggies.org.
