download (2)

Continuing the theme I started last month I thought we’d take a look at Butternut Squash this month.

Butternut squash compose of many vital poly-phenolic anti-oxidants and vitamins. As in other Cucurbitaceae members, butternut too has very low calories; 100g provides just 45 calories. It contains no saturated fats or cholesterol; however, is a rich source of dietary fibre and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight-reduction programs.

It has more vitamin A than that of in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the Cucurbitaceae family with the highest levels of vitamin-A, constituting about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for optimum eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers.

Squash is also very versatile and has many uses. Either as Soup, added to  stews and casseroles or used as a vegetable, steamed or roasted. No need to peel either if roasting. Add it to a risotto or to pasta.

Try this: Cut up and take out the seeds. Cut into cubes and sprinkle with Olive Oil and and Fresh Rosemary Sprigs then Roast (like Roast Potatoes) When cooked and golden remove from oven cool a little and crumble Feta Cheese over and serve. A lovely accompaniment to BBQ’d Foods or serve cooled with Salads.

squash_and_turkey_bake_56859_16x9

Mashed Squash and Turkey Mince.(Serves 4)

500g Minced Turkey

1 large Onion – chopped

1 Clove of garlic – chopped

Punnet of Chestnut Mushrooms – sliced

A little Flour for thickening

1 tsp Dried Thyme

Glass of Red Wine

Splash of Worcester Sauce

S & P

 

1 Squash – peeled, seeded and chopped into cubes

Zest of an Orange

S & P

 

  1. Make the Mince Sauce as you would for Cottage Pie – put into an oven proof dish and cool.
  2. Steam the Squash till tender then mash with the Orange Zest and a knob of Butter and Season.
  3. Top the Mince with the mashed Squash and bake till golden brown and serve.