Did you know the best produce to use is the one that’s in season? Produce in season is packed with nutrients, tastes the most delicious, and is the least expensive! A group that’s unfamiliar to a lot of us is squash. These include pumpkin, butternut, acorn, spaghetti, zucchini, and yellow squash. They are everywhere in the fall….but what do you do with them? Before trying some recipes that will make you want to “Squash into Fall,” brush up on the great things squash does for you and your patient’s bodies! Once you “Squash into Fall,” you’ll never want to return!
1. Fiber…your body’s broom! Squash is packed with fiber, the nutrient shown to help lower cholesterol and fight colon cancer. Hiding pureed squash into recipes is a great way to increase the fiber without anyone knowing it.
2. Vitamin A…gear up the immune system for winter! Pumpkin and butternut squash are especially high in beta-carotene; a precursor for vitamin A. Vitamin A can also be identified as the “anti-infection” vitamin, because it plays such a large role in boosting the immune system.
3. Omega 3s…it’s all about the seeds! Pumpkin seeds, also called pepitas, are high in the essential fatty acid, which is good for the brain, heart, and eyes. They can be easily toasted, and flavored with any spice from cinnamon to curry. Most of us forget about this squash byproduct that’s packed with nutrition!
Cozy Curried Pumpkin Stew by Flourish
Serves: 16 – 20 (4 oz portions)
This is a favorite fall stew packed with nutrients, and brewing with flavor. To make it festive, serve it in a hollowed-out pumpkin. Bring on autumn!
1 onion, diced
1 large carrot, shredded or minced
2-3 cloves garlic, minced
4 boneless skinless chicken breasts, cubed
1 can diced tomatoes
2 cups pumpkin puree
2 cups chicken broth
1 can fat free evaporated milk
½ c frozen or fresh corn
½ c frozen baby lima beans
1 can chick peas (garbanzo beans), drained
¼ cup chopped green onions
1 Tbsp curry powder
1 tsp cumin
2 Tbsp Splenda
In a large Dutch oven, combine onion, carrots, ½ Tbsp curry, and chicken on medium-high until chicken is cooked through and onion is translucent. Salt and pepper chicken after adding to Dutch oven. Add rest of ingredients in order. Heat until simmering. Salt and pepper to taste. Serve warm. If stew gets too thick, thin it out with a little more chicken broth.
Nutrition Facts: Serving Size: ½ cup; Serves: 16 – 20; Calories: 115; Protein: 16 g; Carbohydrate: 8 g; Fat: 2 g
Spaghetti Squash for Two by Flourish
Serves: 2 The concept of spaghetti squash may seem a little odd, but it is one of our favorite lunches. There is no mess, because you eat it in its own nature-made bowl. What more could you ask for?
1 small spaghetti squash
2 tsp Brummel & Brown® Spread (or I Can’t Believe Its Not Butter Light®)
1 ½ cup spaghetti or tomato sauce
¼ cup textured vegetable protein (TVP)*
4 Tbsp Parmesan cheese
salt Cut squash in two lengthwise. Scoop out seeds and pulp. Microwave on high for 5 minutes or until squash is fork-tender. Squash should easily be pulled away with fork into spaghetti strings. While squash is cooking, heat spaghetti sauce in small saucepan on medium heat until hot. Remove from heat and stir in TVP. Season each squash half with 1 teaspoon Brummel & Brown® spread, and ½ tsp salt. Add ¾ cup of sauce mixture to each squash half, and top with 2 Tbsp Parmesan cheese each. Enjoy spaghetti squash in its nature-made bowl!What is TVP? It’s defatted, dehydrated soy flour. Sounds delicious, right? Well the best thing about TVP is its super-high in protein and fiber, making it a Bariatric superfood! It comes dry, and when you add it to a liquid, it reconstitutes and takes on the flavor of whatever it is in!Nutrition Facts: Serving size: ½ squash; serves: 2; Calories: 165; Protein: 13 g; Carbohydrate: 21 g; Fat: 4 g
Pumpkin Ricotta Mousse by Flourish
Serves: about 6-8 (1/2 cup portions)
Pumpkin Ricotta Mousse is a light, creamy dessert, which is good for you, of course! The Chinese Five Spice adds layers of flavor, while the addition of ricotta cheese increases the protein, and makes this dessert perfect for new post-ops, but delicious for everyone!
1 cup low-fat ricotta cheese
1 cup pumpkin puree (such as Libby’s®)
2 Tbsp sugar-free, fat-free white chocolate instant pudding mix
2 Tbsp Splenda®
½ tsp Chinese Five Spice
1 tsp ground cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed In a food processor or blender, blend ricotta and pumpkin until smooth. Add pudding mix, Splenda, Chinese Five Spice, cinnamon, and 1/3-cup cool whip. Process until well blended and smooth. Remove from food processor, pour into medium bowl and fold in the final cup of cool-whip. Refrigerate until ready to serve.
Serve in parfait glasses; Top with a dallop of whipped topping and a sprinkle of toasted almonds and cinnamon, if desired. Tastes like fall!
Nutrition Facts: Serving Size: ½ cup; Serves: 6 – 8; Calories: 51; Protein: 3.5 g; Carbohydrate: 6 g; Fat: 2 g
By Annessa Chumbley, RD
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