Friday, November 5, 2010

"Super Squash" a Hearty Food for Winter

As the temperature drops this autumn, hearty foods become more appealing and nourishing. One tasty type of vegetable to warm you up during the colder months is winter squash.

Winter squash comes in many different forms, from the small delicate squash to the hearty butternut squash. The ever-popular butternut squash and acorn squash have a slightly sweet flavor, while other types of winter squash have a milder flavor. Whatever the variety, squash is most often prepared by cutting in half, removing the seeds, and baking until tender.

Besides being delicious, squash is a good source of fiber and several nutrients. In general, winter squash is a good source of Vitamin A, potassium, magnesium and several B vitamins. There are many different ways you can include winter squash in your menu, which makes it one of the most versatile vegetables around. Squash is delicious when eaten alone with spices and herbs, roasted with other vegetables, or pureed in soups. Squash can also be "sneaked" into many foods easily. This not only increases the amount of nutrients in a dish, but it also provides added depth and flavor to a simple recipe. An example of how to sneak squash into a meal is by adding pureed butternut squash into marinara sauce.

Add squash to your next meal by trying one of these easy options:

  • Replace wheat pasta with spaghetti squash strands
  • Add small pieces of cooked butternut squash and black beans in a cheese quesadilla
  • Roast acorn squash with maple syrup and brown sugar

For more information about cooking the various types of winter squash, watch this video from Bastyr nutrition faculty member Cynthia Lair.

- Kristi Lyle, dietetic intern, and Debra A. Boutin, MS, RD, chair and dietetic internship director, Department of Nutrition and Exercise Science at Bastyr University

Subscribe to Newsletters

This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Enter the characters shown in the image.

More Health Tips

Here are some ways to eat an inexpensive and well-balanced diet consisting of many nutritious whole foods.

Here's how to create a healthy posture to improve your health.

The main benefit of the Paleo diet is that it promotes eating whole, nutritious foods while avoiding refined, processed foods.

While tax season can be daunting and stressful, these are simple, easy ways to help lighten the load.

Behind the calm exterior of a doula is a person who is constantly thinking, strategizing and endeavoring to create an environment to support a pregnant, birthing or postpartum family.

With the recent buzz about gluten- and wheat-free diets, it’s good to know how they compare and if they’re right for everyone.


Apr 16

Deepen your understanding of the interconnectedness between energy and healing. Engage the four levels of your being and experience flow as you fuel your body and feed your soul with the Elemental Healing™ Method. Our energy body codes our experiences in its energetic architecture where there is a complete record of all our past experiences and emotional wounds. Healing those wounds is one of the primary rewards of one’s Inner Journey.
April 16, 23 & 30, Wed, 6-9p.m.
Instructor: Lauren Nalder, BSc.
(8 CEUs, PDAs)

Apr 16 Community Ed

Yoga is a way into life. Develop greater awareness of your body's strengths and challenges through yoga. Using the yoga postures (asana) appropriately, we can bring more freedom and peace into our bodies and minds. Working with the breath (pranayama), we can cultivate stillness and strength.
April 16 – June 18, Wednesdays, 6-7:15p.m.
Heidi Fischer, Certified Yoga Teacher.
12.5 HRs

Apr 17 Admissions

Bastyr University will be in Chicago to help you learn about the amazing opportunities that await you at Bastyr.

Student & Alumni Profiles

Coquina Deger, MBA, and David Siebert fill key roles as part of President’s Cabinet

Herbal sciences students cook up foods with love -- and health-giving herbs -- in a popular lab class.

The actor and author joins us for a Q-and-A before her May 22 talk at Bastyr's Spring for Health Luncheon.

Spring 2014: There is a lot blossoming at Bastyr University

A mysterious illness transformed Priya Walia's vision of medicine and gave her a plan for her future.


Bastyr University Nutrition Faculty Member Receives Prestigious State Honor

The public is invited to a free community event to explore Bastyr University’s teaching clinic

Teaching clinic earns second consecutive year of stellar results in regional patient satisfaction survey

In the Media

FOX Q13: Bastyr University's Ellie Freeman Discusses the FDA’s New Food Labels
Bothell-Kenmore Reporter: Bastyr Center for Natural Health Expands Integrative Oncology Services
Puget Sound Business Journal: Bastyr University's President Daniel Church to Retire