Winter Squash…From Stoop to Soup

A 5-minute read

It’s that time of year and I know that many of you are passing by those mounds of colorful, tough-skinned winter squash arranged in boxes outside your grocery store. There’s no doubt that members of the Cucurbitaceae family, notably pumpkins, gourds, and winter squash, are intimidating and interesting, but it seems that many winter squash are destined to be arranged on the front stoop (along with pots of Mums) of many homes this fall.  And that makes me sad because…

Underneath their colorful, sometimes rough, exteriors is highly nutrient-dense flesh that does really well in soups – it's just the right amount of starch to yield a creamy texture. Of course, straight up baking or roasting your winter squash is always an option for tossing into salads and eating as a standalone side dish. Try it fresh from the oven with a sprinkle of pumpkin pie spice. After you have done the job of baking winter squash it is perfectly fine to freeze it for later or simply keep a purchased frozen bag in your freezer so it’s ready to prepare whenever you want it. Frozen squash (and pumpkin) is a no brainier short cut for Thanksgiving Dinner.

Kabocha

Kabocha Squash roasted whole, ready to be peeled and used in soup or frozen for later.

Also known as Japanese pumpkin, Kabocha Squash looks like a pumpkin with green, gnarly skin. The flesh is super sweet when cooked and is rich in beta-carotene - 1 cup has more than 200% DV of vitamin A! An easy way to cook Kabocha (or any of the winter squashes) is to place the whole squash in a 350°F oven for about an hour or until you can easily pierce it with a fork. Then allow it to cool, peel and scoop out the scooped squash with a large spoon. It is then recipe ready so try using kabocha in place of the butternut squash in your favorite soup.  See a good recipe below.

Sugar Pumpkin

Sugar pumpkins look a lot like carving pumpkins so be sure to select those marked especially for cooking. They are sweeter than those cultivated for jack-o-lantern displays. The best way to cook the flesh is to roast the entire pumpkin – this allows the flesh to remain moist and helps the sugars to develop. Remove stem from pumpkin, rinse, and make several slits through the skin with a sharp knife. Bake at 350°F for about an hour. Remove from the oven and let sit until cooled. Cut the top portion off [around where the stem would be], remove seeds, and scoop out flesh. I’ve been known to add pumpkin to my hummus and stir into my yogurt. Of course, you can always use it for baking!

Delicata

Probably on the top of my list for ease of preparation! Delicata squash has a mild, nutty flavor, firm flesh, and thin edible skin. Preparing this variety could not be simpler: rinse, cut in half, remove seeds, slice into half-moons, toss with some olive oil and salt and bake at 350°F for about 20 minutes until browned. Delicious enough to eat on their own as a fiber-rich snack!

Food companies have made it their business to repurpose this compost-worthy waste into delicious edible snacks – but you can do this too! Rinse any remaining flesh from seeds and lay out on paper towels to dry. For savory, toss with a bit of olive oil, seasoning of choice, and salt and pepper to taste. For sweet, toss with a bit of melted coconut oil, a touch of maple syrup, cinnamon or other spice, and a pinch of salt. Sweet and savory - why not! All combinations are on the table, including adding a little kick with some cayenne pepper. Roast seeds on a parchment-lined baking sheet at 350°F for about 10-15 minutes or until lightly browned. Enjoy as a snack or topping for salads, yogurt, oatmeal, or chia pudding.

Winter Squash Soup Recipe

 Here's one of my favorite winter squash soup recipes from my friends over at Living Plate Rx.  As a bonus it contains cauliflower (you will never notice) one of the highly recommended cruciferous vegetables that I frequently encourage my clients to sneak into their food at every opportunity. Also note, the cashews give a very creamy texture and taste. Most tasters will swear there is cream in this soup.

My clients receive digital customizable meal plans that include easy recipes like this one.  Interested in becoming a client?  Click here. 

Silky Butternut Squash Soup

Ingredients

·  1 large onion chopped

·  4 cloves garlic, chopped

·  3 cup cauliflower, chopped

·  2 cup butternut squash, peeled, seeded, and cubed

·  1 Tbs olive oil

·  1 Tbs curry powder (optional)

·  3 Tbs chickpea or rice miso (optional)

·  1/2 cup cashews, raw

·  8 cups water or broth (broth will add more flavor)

·  salt, to taste

Directions

Prep

1. Chop onion, garlic & cauliflower.

2. Peel and chop butternut squash [or purchase pre-chopped or frozen].

Make

1. In a large soup pot, sauté onion and garlic gently in olive oil until softened and fragrant. Stir in curry powder if using.

2. Add miso paste if using, stir to coat onions.

3. Add cauliflower, squash, cashews, and water or broth. Bring to a boil then reduce heat and simmer until cauliflower is soft - about 15-20 minutes. Add water if necessary to keep cauliflower and squash covered.

4. Remove from heat and let stand until cool enough to purée.

5. Purée soup in batches in blender - be sure cover of blender is on tight as steam from soup could pop lid (I like to cover with a towel just to be sure!)

6. Season with salt.