.jpg)
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.
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.
