Despite their name, winter squash is actually harvested in fall. Pumpkin, acorn squash, spaghetti squash, buttercup squash, butternut squash, delicata squash, carnival squash and hubbard squash are all types of winter squashes. They are rich in alpha and beta carotene, Vitamin C, fiber and antioxidants.
Looking for personalized ways to include seasonal produce in your meals? Our registered dietitians can help you incorporate winter squash and other nutrient-rich foods into a nutrition plan that fits your bariatric journey.
When choosing a winter squash, ensure that the outer rind is firm and should feel heavy for its size. Store winter squash in a cool dry place. However, it does not need to be refrigerated. The seeds can be roasted and eaten. The flesh can be incorporated into many recipes like the one below.
Pair roasted winter squash with our healthy grilled chicken kabobs recipe for a balanced, high-protein meal packed with seasonal flavor.
Butternut Squash & Chile Fry
Ingredients:
- 1½ to 2 pounds butternut or delicata squash
- 1½ tablespoons olive or vegetable oil
- 1 cup onion, chopped
- 1 teaspoon salt
- ½ teaspoon chili powder
- 2 (4-ounce) cans diced green chilies
- 1 cup grated low fat cheese
Looking for another seasonal favorite? Our low-calorie wassail recipe is a festive, bariatric-friendly drink that pairs perfectly with cozy fall and winter meals.
Directions:
- Peel squash and remove seeds; cut into ½ inch cubes
- In a large skillet, heat oil over MEDIUM heat. Add onions and cook, stirring for about 3 minutes. Add squash, salt and chili powder.
- Cover and cook, stirring occasionally, about 10 to 12 minutes. Add chilies and cook for about 3 minutes.
- Top with cheese and cover until cheese melts. Serve hot.
Recipe Source- Washington State University Extension. (2018, March 22). Winter Squash. Retrieved December 13, 2021, from http://s3-us-west-2.amazonaws.com/wasnap-ed.org/wp-content/uploads/sites/35/2018/10/Farm-Fresh-WinterSquash.pdf(opens in a new tab).
References:
- Kris Swartzendruber, M. S. U. E. (2012, September 24). Enjoy the taste and health benefits of winter squash. MSU Extension. Retrieved December 13, 2021, from https://www.canr.msu.edu/news/enjoy_the_taste_and_health_benefits_of_winter_squash(opens in a new tab).
- Winter Squash. SNAP Education Connection. (n.d.). Retrieved December 13, 2021, from https://snaped.fns.usda.gov/seasonal-produce-guide/winter-squash(opens in a new tab).
