splendid squash
| food of the month for december | ||
| squash has been consumed for over 10,000 years and is native to the america’s. european conquerors carried squash across the atlantic where many “new” varieties were created. | ||
| the history | ||
| squash is a member of the group of foods known as the "3 sisters", along with corn and beans. the corn and beans make a complete source of protein, while the squash supplied beta carotene, omega 3's & potassium. whole communities would survive on these alone if other foods were scarce. | ||
| plays well with others: | ||
| the "3 sisters' were also one of the first 'companion plantings': corn acted as support for the beans to climb on, as well as shade for the squash plants during the hot day. the squash plants have large leaves which shade the ground, prevent weeds & detour hungry wild life which don’t like to walk through their fuzzy vines. the beans regulated the nitrogen in the soil to feed the corn and the squash - if only all roomates got on so well! | ||
| meet the family: | ||
| - squashes are botanically classified as a fruit and are related to cucumbers and melons | ||
| - what makes winter squash different from summer? it simply comes down to the time of year in which they are eaten. | ||
| summer squash are soft skinned and are eaten soon after harvest like zucchini & pattypan. | ||
| winter squash grow thick hard rinds which make them suitable for storing through long winters (up to 6 months!) | ||
| although winter squashes look very different on the outside, they are all grown, harvested & prepared in a similar way, and they taste similar too | ||
| - did you know pumpkins are actually a round winter squash? other winter squashes include: butternut, hubbard, turban, buttercup, acorn, sweet dumpling, mammoth and banana, delicata, spaghetti... | ||
| pumpkins, the most famous squash member of all: | ||
| -using pumpkins as lanterns at halloween is based on an ancient celtic custom brought to america by irish immigrants. all hallows eve on october 31st marked the end of the old celtic calendar year. on that night hollowed-out turnips, beets and rutabagas with a candle inside were placed on windowsills and porches to welcome home spirits of deceased ancestors and ward off evil spirits and a restless soul called “stingy jack”. | ||
-in 1996 a 900lb squash lost it’s title as world’s largest fruit to a 1,061 lb pumpkin! | ||
| the good-for-you info: | ||
- squash contains loads of fiber as well as being a good source of potassium, iron, calcium, vit C, folate & magnesium. most of the orange fleshed squash are exceptional sources of beta carotene. | ||
- beta carotene has been shown to be a very powerful anti-oxidant and to have anti-inflammatory properties | ||
| - an old folk remedy is fresh squash juice applied to skin to relieve burns | ||
- when choosing a squash look for one that is blemish free, has a hard dull rind and seems heavy for it’s size. store your squash in a cool dry place (not the refrigerator) and they will last several months... up to 6! | ||
| cooking with squash! | ||
| 1 butternut (or any other winter squash | ||
| 2 tbsp maple syrup | ||
| 1 tsp butter | ||
| 1/4 tsp cinnamon | ||
| a pinch of salt | ||
| 1) preheat oven to 400F & coat a baking pan with cooking oil | ||
| 2) cut squash in half lengthwise & scoop out the seeds (rinse off and toss in a little salt, oil and toast for a little snack) | ||
| 3) place the two halves cut side down on baking pan, bake until soft - usually about 50 minutes... let cool for about 10 minutes | ||
| 4) scrape out the sweet, soft deliciousness into a medium bowl add maple syrup, butter, cinnamon and salt | ||
| 5) mash with a fork until it's nice and smooth | ||
| enjoy! |
