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Luella's Kitchen: 3 REASONS TO EAT MORE SQUASH
11/26/2007 1:09:07 PM
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For more Recipes and Health Tips, please visit Ask Tony Isaacs: Featuring Luella May forum
For more delicious recipes please visit Diets and Healthy Recipes at The Best Years in Life
3 Reasons to Eat More Squash
Besides being a colorful side on your turkey plate, squash also comes loaded with good-for-you nutrients. Here are three good reasons to lap up that leftover squash:
1. Better blood pressure: Squash is rich in potassium, a mineral known for helping keep BP under control.
2. Healthier knees: Winter squash is high in beta cryptoxanthin and vitamin C, two nutrients credited with helping save joints.
Squash Yourself
3. Better appetite control: Squash is low in calories (as long as you don't douse it in butter and brown sugar) and high in fiber -- and together that can mean you eat fewer calories and feel fuller longer. The extra fiber can also be super helpful for sluggish bowels.
Versatile Veggie
Not sure how to use up that extra acorn or butternut squash? Start with these delicious dishes:
Use it in a hearty, healthy soup along with your turkey leftovers. Try this Turkey and Squash Soup.
Ingredients
- 2 teaspoons olive oil
- 2 leeks, trimmed, thoroughly cleaned and chopped (3 1/2 cups)
- 1 red bell pepper, cored, seeded and chopped
- 3 cloves garlic, finely chopped
- 4 cups reduced-sodium chicken broth
- 1 1/2 pounds butternut squash, (2 medium), peeled, seeded and cut into 1-inch cubes
- 2 tablespoons chopped fresh thyme, or 2 teaspoons dried thyme leaves
- 1 1/2 teaspoons ground cumin
- 1 pound turkey cutlets, cut into 1/2-by-2-inch strips
- 2 cups frozen corn kernels
- 2 tablespoons lime juice
- 1/2 teaspoon crushed red pepper
- Salt and freshly ground pepper
Directions
| 1. Heat oil in a large heavy pot over medium-high heat. Add leeks and pepper; cook, stirring often until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring constantly, 1 minute more. |
| 2. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes. |
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3. Add turkey and corn; return the broth to a simmer. Simmer until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Gently warm the soup until heated through. Season to taste with salt and pepper.
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Nutrition Information
Per serving
Calories: 241
Carbohydrates: 32g
Fat: 3g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Protein: 25g
Cholesterol: 33mg
Dietary Fiber: 5g
Potassium: 617mg
Sodium: 370mg
Substitute squash for spinach in your lasagna. Here's a Squash and Leek Lasagna recipe.
Ingredients
- 10 ounces lasagna noodles, preferably whole-wheat
- 2 tablespoons unsalted butter
- 4 large or 5 medium leeks, pale green and white parts only, thinly sliced and washed thoroughly (about 6 cups)
- 1/2 cup all-purpose flour
- 4 cups nonfat milk
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 3/4 teaspoon freshly grated nutmeg
- 1/2 teaspoon freshly ground pepper
- 1 2-pound butternut squash, peeled, halved, seeded and grated using the large-hole side of a box grater
- 6 ounces Parmigiano-Reggiano, grated using the large-hole side of a box grater
- 1/4 cup toasted pine nuts,
Directions
| 1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with olive oil cooking spray. |
| 2. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water. |
| 3. Melt butter in a Dutch oven over medium heat. Add leeks; cook, stirring often, until softened, about 6 minutes. Sprinkle flour over the leeks; stir well. Cook, stirring constantly, for 2 minutes. Whisk in milk in a slow stream and cook, whisking constantly, until thick and bubbling, 8 to 10 minutes. Whisk in thyme, salt, nutmeg and pepper. Remove from the heat. |
| 4. Assemble lasagna in the prepared baking dish by layering one-third of the noodles, one-third of the sauce, half the squash, one-third of the cheese, half the remaining noodles, half the remaining sauce, all the pine nuts, all the remaining squash, half the remaining cheese, all the remaining noodles, all the remaining sauce and all the remaining cheese. Cover with parchment paper then foil. |
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5. Bake the lasagna for 50 minutes. Uncover and bake until bubbling and lightly browned, 30 to 45 minutes more. Let stand for 10 minutes before serving.
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Nutrition Information
Per serving
Calories: 278
Carbohydrates: 37g
Fat: 9g
Saturated Fat: 4g
Monounsaturated Fat: 2g
Protein: 14g
Cholesterol: 19mg
Dietary Fiber: 6g
Potassium: 546mg
Sodium: 464mg
Nutrition Bonus: Vitamin A (150% daily value), Calcium and Vitamin C (30% dv), Iron (15% dv).
Get your slow cooker out for some Squash, Chickpea, and Red Lentil Stew. never tasted (or smelled) so good!
Ingredients
- 3/4 cup dried chickpeas
- 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes
- 2 large carrots, peeled and cut into 1/2-inch pieces
- 1 large onion, chopped
- 1 cup red lentils
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 1 tablespoon minced peeled fresh ginger
- 1 1/2 teaspoons ground cumin
- 1 teaspoon salt
- 1/4 teaspoon saffron,
- 1/4 teaspoon freshly ground pepper
- 1/4 cup lime juice
- 1/2 cup chopped roasted unsalted peanuts
- 1/4 cup packed fresh cilantro leaves, chopped
Directions
| 1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use. |
| 2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker. |
| 3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours. |
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4. Stir in lime juice. Serve sprinkled with peanuts and cilantro.
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Nutrition Information
Per serving
Calories: 294
Carbohydrates: 48g
Fat: 7g
Saturated Fat: 1g
Monounsaturated Fat: 3g
Protein: 14g
Cholesterol: 0mg
Dietary Fiber: 11g
Potassium: 0mg
Sodium: 578mg
Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).
http://www.realage.com
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