Fall and winter is the ideal time of year to add more squash to your diet. Low-calorie and low-carb, squash are naturally sweet and packed with several antioxidants,vitamins and minerals. Since there are so many varieties, they can be incorporated into any meal (从早餐到晚餐). Take a trip toyour local farmers market和pick up the seasonal produce to include in your cozy, warming meals.
营养益处
Squash is rich in vitamins A, B, C and E, as well as minerals like magnesium, potassium, calcium and iron. The antioxidants in squash offeranti-inflammatory properties, while the combination of B-vitamins, pectin anddietary fiberhelp position squash as alow-glycemic index food, which means it’s great for稳定血糖as part ofa balanced meal. Many also contain B vitamins andheart-healthy omega-3 fats.
除了碳水化合物和脂肪的卡路里，南瓜的天然甜味外，糖的糖分也很低，尤其是与地瓜相比。例如，与1杯（200克）的红薯（200克）含有114卡路里和6克糖的地瓜相比，1杯（200G）的胡桃南瓜含有82卡路里和3克糖。
COMMON TYPES OF SQUASH
Acorn squashresembles an acorn shape and can take on both sweet and savory flavors. To prepare, slice into ring shapes, coat lightly with olive oil and roast it in the oven. It is commonly flavored with olive oil, salt, pepper and other spices, like garlic, chili powder or paprika. For a sweeter flavor, add cinnamon and a pinch of brown sugar.
当您想到秋天或冬南瓜时，胡桃南瓜可能是您脑海中弹出的东西。与其他南瓜不同，您可以在切割并食用之前剥离胡桃南瓜。烤和独自食用时，胡桃南瓜很美味，提供温和的甜味。它也经常被泥和面食酱中使用。
Kabocha squash is a Japanese winter squash, boasting a deep green exterior skin with a bright orange flesh. Like many other types of squash, you’ll need to cut it open and scoop out the seeds beforeroasting with oil and seasonings. Some compare the texture and flavor of kabocha squash to a fusion between pumpkin and sweet potato.
Also known as calabash squash, spaghetti squash has a similar appearance and consistency to actual spaghetti once it’sroasted and scooped out of its skin. To prepare, slice spaghetti squash in half lengthwise, scoop out the seeds and roast with skin facing up. It has a mild flavor and stringy texture and can seamlessly besubstituted for pastain most instances for alower carbohydrate alternative.
EASY WAYS TO ADD MORE SQUASH TO YOUR DIET
- Mix spaghetti squash withregular pasta为了享用更营养的饭菜。
- Add it to soups and stews. Some of our favorites includecreamy butternut squash and apple soup,黑豆辣椒和南瓜咖喱.
- 吃早餐。制作egg cups,or use it inoatmeal, quiches, pancakes or waffles. Sweet or savory, squash packs fiber into your breakfast, keeping you full until lunch.
- Roast the seeds for a crunchy,protein-packed snackor topping for your salad.
- Use it ingrain bowls. Mix-and-match different squash varieties with various全谷类和瘦蛋白for an easy meal.
