October 10, 2021: Squash Recipes

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

{Did you miss last week’s GYSTS email? No prob! Go here and scroll to the bottom for a complete archive of all GYSTS emails}

Fall is officially here! Let’s embrace the season with some delicious comfort food made with squash. This week, we’re going to talk about some popular squash varieties and one of my favorite recipes for each.

Acorn Squash

Dark green/orange or buff-colored, it has a ribbed rind and contains a moist yellow or orange interior. This particular variety of squash contains vitamin A, niacin, folate, thiamine, and vitamin B6, but it is especially high in vitamin C. Acorn squash is also high in potassium, magnesium, and fiber. It’s great for roasting and then using as a “squash bowl.” Check out this recipe from Elana’s Pantry for Acorn Squash with Cranberry Apple Stuffing. You could serve it as a side dish or add ground sausage for a complete meal.

Butternut Squash

This is probably the most common variety of winter squash. It has a bell shape with a butterscotch colored skin. Butternut squash contains the highest doses of vitamins A and C of any squash. It also packs potassium, folate, and lots of fiber. It’s great for roasting and soups. Check out this recipe from Civilized Caveman for Bacon Butternut Squash Soup.

Carnival Squash

This one has a yellow or orange flesh and a hard outer shell. Carnival squash is both cream colored with orange stripes or pale green with dark green stripes. It is a wonderful source of carotenoids as well as vitamins A and C. Try this recipe from Cooking Light for Stuffed Carnival Squash with Butternut Lattice.

Delicata Squash

This is also known as sweet potato squash because of its creamy flavor and texture. This squash resembles a giant, fat cucumber and has a pale yellow skin and dark green pinstripes. Delicata squash, much like other varieties, is rich in carotenoids as well as a source of vitamin C, B1, B6, niacin, and potassium. You can eat the skin, and it is great for roasting and stuffing. My favorite recipe for delicata squash is from Paleomg, Chicken Bacon Alfredo. I also like to roast delicata squash and then stuff it with shredded beef.

Kabocha Squash

This squash has a subtle, honeyed sweetness and smooth texture. The exterior is jade green, has light green stripes, and the meat inside is pale orange. In addition to being an excellent source of beta-carotene, kabocha squash also contains iron, vitamin C, and some B vitamins. Kabocha squash is drier and denser than other varieties, and it can be baked or steamed, or pureed for soups. I love to roast it and use this recipe from Nom Nom Paleo as a guide, Roasted Kabocha Squash.

Pumpkin

This has a bright orange skin and light orange flesh. Pumpkins have a mellow sweetness and dense flesh that is perfect for fall baking. They contain vitamins A and C, B vitamins, potassium, magnesium, iron, calcium, copper, and phosphorous. To use for baking, look for small sugar or new england pie varieties not the large ones used for decoration and/or carving. They are great to roast or steam, puree, and then add to any recipe that calls for pumpkin. I found a great grain free pie recipe from Paleoista, Paleo Pumpkin Pie.

Spaghetti Squash

This oval, yellow squash contains a stringy flesh that, when cooked, separates into mild-tasting spaghetti-like strands. The nutritional benefits of spaghetti squash are that it contains vitamins A and C, B6, thiamin, riboflavin, niacin, folate, pantothenic acid, vitamin K, mangenese, and fiber. It can be topped with tomato sauce like pasta or simply flavored with butter and herbs. It’s great for roasting. My all-time favorite spaghetti squash recipe is Pizza Pie from Paleomg. However, there are so many delicious recipes to try using spaghetti squash.

Next Sunday, we’ll talk about how you can ensure your goals meet important criteria for maximum chances of success.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.