Simply squash

Squash-o-copia:   butternut, acorn, and ambercup

“Simple!” Dr. Mike says. “Roasted squash is a delicious, low-fat side dish. Enjoy it on my 17-day diet, once you’ve completed the first cycle.”

So I decided to give it a try. The roasted butternut was so good, my friend ate the skin! I suppose that’s one way to boost your fiber – but not one I’d really recommend :). Squash tastes wonderful with lean poultry or pork.

Tip: to make the squash easier to cut, pierce it with a fork and bake it in the microwave for 60 seconds before slicing it.

Besides the satisfying taste, squash comes packed with vitamins, minerals and antioxidants. Its vitamin A protects your eyes, bones, and reproduction. The antioxidants protect against cancer. And minerals, like potassium and magnesium, protect your heart and kidneys. Besides this, its fiber aids digestion and the omega-3 fatty acids, especially high in spaghetti squash,  have just been shown to be vital to heart health.

Here are two simple ways to take in all this goodness!

Simple recipe #1: Roasted butternut squash

• oil to grease the baking dish (e.g. Pam)
• 1 small butternut squash, about 2 lbs (the pale ones in the photo)
• ground cinnamon
• 1/4 cup orange juice
• 2 tablespoons maple syrup

What to do:

1. Preheat oven to 400F.
2. With a heavy knife, cut off the top of the squash near the stem, then slice it  crosswise, into circles about 3/4-inch thick. Scoop out seeds and membranes.
3. Place circles  in a baking dish large enough to hold them in a single layer. Sprinkle cinnamon on top. Combine orange juice and maple syrup and drizzle over squash wedges.
4. Roast for 30 minutes or until they’re soft when poked with a fork. Spoon syrup over wedges before serving.

Serves 4

Per Serving:

Calories 134.1m Carbohydrate 32.0  grams (fibre 3.7 g, sugar 9.1 g), Protein (g) 2.4, Vitamin A 1207.0 (RAE), Vitamin C 52.9 (mg), Folate 64.2 (DFE), Calcium 119.7 (mg), Sodium 10.0 (mg), Potassium 838.8 (mg)

Simple recipe #2: Baked acorn squash

• half an acorn squash (the dark green one in the photo)
• 1.5 tsp(s) coconut oil
• 1 tablespoon maple syrup
• 0.25 teaspoons cinnamon, ground

What to do:

1. Bake at 375F for 40 min cut side down in a little water until tender.
2. Add coconut oil to center, melt, and add syrup.
3. Finish with the cinnamon a dash of salt and pepper.
4. Bake another 10 min until liquid is absorbed.

serves 2

Per serving

Calories (kcal) 99.2, Fat (g) 3.5 (no trans fat or cholesterol), Sodium (mg) 4.4, Potassium (mg) 395.7, Carbohydrate (g) 17.9 (Fibre 2.1 grams, Sugar  5.6 grams), Vitamin A (RAE) 19.4, Vitamin C (mg) 11.9, Calcium (mg) 45.4, Folate (DFE) 18.3

Related links

Squash salads

• Vinny’s squash salad with lo-cal Caesar dressing
• Salad dressed with cilantro and  Jaspee de vendee from the Plum Palate

Squash stuffed with ground meat and beans

• Vinny’s lo-cal turkey chili filling
• Butternut and beef bake from the Crafty Expat

The 17-day diet

• The 17-day diet, starring Dr. Mike Morano – Vinny’s intro to this meal plan
• Why did the Roman chicken cross the road? – 17-day diet, Cycle 1: Lean protein and cleansing fruits and veggies