Fall Squash Recipes

Squash Your Veggie Boredom

By Bridget Kelly
eDiets Contributor

These oft-forgotten vegetables are actually in season in autumn, but early Americans called them “winter” squash because they could be picked in October and stored until the colder months when other vegetables were hard to come by.

You can thank their hard outer shells (not exactly easy to squash) for the long shelf life. The name “squash” is derived from the Native American askutasquash, which means “eaten raw.” Today, however, they are more often cooked.

At this time of year, many of us use squash as seasonal decorations, known as “gourds.” And while these brightly colored veggies do bring a feeling of fall to any kitchen counter or table, they can also serve as a low-calorie, flavorful, nutritious meal. Some varieties are rich in beta-carotene (shown to protect against certain types of cancer) and are also a good source of heart-healthy folate and fiber. They contain more than 100 percent of the RDA for vitamin A and nearly half for vitamin C. And one cup of squash chunks has only 50 calories. So take them off that kitchen table and throw them in the oven for a little something different to spice up dinner this week.

The Cream Of The Fall Crop

Their colors range from cream to orange to green. In flavor, they vary from mild to distinctly nutty, and their shapes are as unusual as they come. Here are a few of our favorite picks:

Acorn -- The smallest of winter squash varieties, these have a scalloped shell, which can be white or green. Their deep seed cavity can be hollowed out and used for soup or stuffed with grains and dried fruit.

Buttercup -- This dark green squash looks like it’s wearing a light green cap. Its flesh is yet another color -- creamy yellow.

Butternut -- Shaped like an elongated turban, this squash is tan-colored with one bulbous end. Its flesh is orange with a sweet, nutty flavor. It works well in soup, risotto or baked with a touch of brown sugar.

Cushaw -- One of the more oddly shaped squash, the cushaw is globe-shaped at one end and tapers into a narrow, curved neck. It is generally the color of watermelon skin.

Spaghetti -- Shaped like a large, yellow blimp, when this squash is cooked, its flesh separates into strands like spaghetti.

Getting Past The Tough Exterior

Look for squash with a smooth, dry, dull rind -- a shiny rind indicates it was picked too early. Squash need not be refrigerated, but can be kept in a cool, dry dark place for a month or more. Use a heavy chef’s knife or cleaver to make a shallow cut in the skin to use as a guide (so a smaller knife doesn’t slip on the skin and cut you). Place the blade of the knife in the cut and tap the base with your fist until cut through. Scoop out the seeds and cut into chunks. Use a paring knife to peel the chunks.

3 Great Ways To Sample Squash

Not sure how to go about preparing squash? Try one of these three great recipes (each makes 4 servings):

Spaghetti Squash with Marinara Sauce

One (2-3 pound) spaghetti squash
2 cups bottled low-calorie marinara sauce
6-8 oz. button mushrooms, sliced
1/4 cup chopped artichoke hearts
1 tsp. minced garlic
1/4 cup chopped fresh plum tomatoes
2 Tbsp. minced fresh basil

Carefully pierce the outside of the squash in several places with the tip of a knife. Microwave on high for 2 to 4 minutes, until you can easily insert a knife. Cut in half lengthwise. Remove and discard seeds. Wrap each half in plastic wrap and return to microwave. Cook on high for 10 minutes or until squash feels soft when you squeeze it. Allow to cool and carefully remove plastic wrap. Holding squash at one end, insert tines of fork and gently pull down, producing spaghetti-like strands. Heat sauce, mushrooms, tomatoes, artichokes and garlic in a frying pan over low heat. Serve squash in bowls with sauce veggies and basil.

Creamy Butternut Squash Soup

1/4 cup chopped onion
2 Tbsp. reduced-fat margarine
4 cups peeled and cubed butternut squash
2 cups low-fat, low-sodium chicken broth
1/4 tsp. dried marjoram
1/8 tsp. ground black pepper
1/8 tsp. ground cayenne pepper
1 1/3 (8-oz.) packages reduced-fat cream cheese

In a large saucepan, sauté onions in margarine until tender. Add squash, broth, marjoram, black pepper and cayenne pepper. Bring to boil; cook 20 minutes, or until squash is tender. Purée squash and cream cheese in a blender or food processor in batches until smooth. Return to saucepan, and heat through. Do not allow to boil.

Gingered Acorn Squash

2 medium acorn squash, halved and seeded
Salt and pepper to taste
Fat-free butter-flavored cooking spray
1/2 tsp. ground cinnamon
1/2 tsp. nutmeg
1/2 tsp. ground ginger

Preheat oven to 350° F (175° C). Place squash in a shallow baking pan, cut-side down. Bake in preheated oven for 30 minutes, or until tender. Turn cut side up; season with salt and pepper, spray with cooking spray and sprinkle cinnamon, nutmeg and ginger. Bake for 20 minutes.