A9

Elaine Mandrona

Stumble Upon

del.icio.us

Digg

Facebook

Print

Email

Speak Up

Squash. It's a sport played with a racket, it's a verb in the English language that means "to flatten", but most importantly for health, it's an amazing vegetable.

Enlarge Photo

Squash was a New World gift to the rest of the people of the world. First introduced by native people to white settlers in the new world, the vegetable originated in Argentina near the Andes mountains.

The word "squash" was shortened from "asktasquash". It comes from the Narragansett language and means "eaten raw or uncooked".

There are two major varieties of squash - summer squash and winter squash.

Summer squash, like the ubiquitous zucchini or baby yellow crookneck, are quick growing and are eaten before the seeds harden, early in the growing season. They are watery in texture, have pale flesh and light flavor.

Winter squash, on the other hand, takes longer to grow and is eaten when the seeds are fully formed and the rind has hardened.

They are harvested in the fall, and can be stored for several months or eaten just in time for Thanksgiving feasts. Pumpkins are in this category as well as butternut, hubbard and acorn.

By far my most favorite winter squash is buttercup. In shape, it resembles an acorn with dark green skin and a creamy white-green cap.

It's flesh is one of the most richly colored of all of the winter squash and ranges from yellow-orange to a deep orange-y-red.

The richness of the color advertises its nutritional superiority. More color means more antioxidant Vitamin A. As well, buttercup squash contains Vitamin C, B Vitamins, folate, Omega-3 fatty acids, potassium, manganese, copper and loads of fibre.

The antioxidants alone protect the body from the oxidation of artery clogging cholesterol, help prevent diabetic heart disease, help with the inflammation associated with such diseases as osteo and rheumatoid arthritis and asthma. It has also been shown in studies to prevent prostate hypertrophy in males.

Buttercup squash is happiest in well-drained soil and sunny location. Squash also requires soil fertility to do its best growing, but when it's done, its flavor is sweet and nutty. With a texture that is drier than most winter squash, it has a crumbly, cake-like texture .

As with any winter squash, buttercup is ripe when its skin has a matte appearance and is hard to pierce with a finger nail. If harvested from the garden, it's best to leave a two to five cm stem attached. It should feel heavy for its size and the skin should be deeply colored with no sports or blemishes.

Wondering how to cook it? Unlike the North American natives, we don't prefer it raw.

Simply split the squash in two with a large knife and remove seeds and strings. Place cut side down in a baking dish with sides and fill dish with ½ cup water.

Bake at 375 degrees for 30-45 minutes. The rind will easily come off when done. At this point it can be cooled, placed in freezer bags and frozen.

Or, better yet, drizzle the squash with cinnamon, or maple syrup and a little butter, and enjoy immediately.

* Elaine Mandrona is a locally based registered nutritional consulting practicioner who advises people on nutrition and weight loss, as well as a Nutritionist with Healthier for Life Nutrition and Weight Loss Centre. If you would like to reach her, please phone 874-8142.