Not only are winter squash aesthetically appealing with their bright orange and yellow hues, but they are also nutritional powerhouses. The winter squash family, which includes varieties likeacorn,butternut, delicata andspaghetti squashare rich in beta carotene, a precursor to vitamins A and C, two key nutrients that support immunity, eye and skin health. Winter squash is also a great source of vitamin E, B vitamins, magnesium, potassium and several antioxidants that fight inflammation.
In addition to being low in calories, carbs and fat, squash is low in sugar, especially compared to sweet potatoes. One cup (200g) of butternut squash contains 82 calories and 3 grams of sugar compared to 1 cup (200g) of sweet potatoes, which has 114 calories and 6 grams of sugar. Since squash is high in fiber and low on the血糖生成指数, it’s great forstabilizing blood sugaras part of a balanced meal.
Squash also has a long shelf life (which is ideal for these quarantine times) and is versatile and easy to prepare. If you need some inspiration for winter squash recipes, try these cooking tips:
1. BREAKFAST
Sauteed squash can be a great breakfast side, or it can be added to morning staples like pancakes, quiche,egg cups,oatmeal，甚至用作吐司浇头。许多美国人没有食用推荐的五份水果和蔬菜，并获得每日纤维的建议，并在早餐中添加南瓜有帮助。
2. LASAGNA
Layer your favorite squash with lasagna noodles to enjoy an extra serving or two of veggies while creating a sweet and savory flavor.意大利面条南瓜宽面条is a great gluten-free, low-carbohydrate option, too.
3. PASTA (AND SAUCE)
Combine regular pasta with spaghetti squash to reduce the overall carbohydrate content. You can also add more vitamins and minerals to a bowl of pasta by pureeing squash into a sauce. Or trybaking your favorite winter squash into a casserolefor a cozy, healthy, comfort-food dish.
4. ROASTED
Whether you choose to烤您最喜欢的南瓜或者烤种子他们本身，在烤箱中烤的南瓜提供焦糖，酥脆的外部和柔软的内饰。橄榄油，盐和胡椒粉的简单组合可以做到这一点，可以为所有南瓜做好准备。烤种子是一款出色的沙拉礼帽或健康，蛋白质包装的小吃选择。
5. SALADS
If you’re getting tired of your usual salad toppings, cubed butternut squash, roasted acorn and delicata squash are all delicious additions to increase the nutrient content and add a sweet flavor. Try这个食谱, which pairs butternut squash with other seasonal ingredients like beets and pears with a maple-orange dressing.
6. SHEET PAN MEALS
一盘餐很容易准备和清理时间很少。只需将您喜欢的蛋白质，蔬菜和南瓜结合在一起，然后将所有东西烘烤在一起。我们喜欢这个sheet pan roasted pork, butternut squash and kalerecipe or try thissheet pan dish with chicken, butternut squash and Brussels sprouts.
7.汤和辣椒
Butternut squash soup由于其丰富而乳脂状的质地，这是一个普遍的最爱，您需要做的就是果泥胡桃南瓜，并将其与一些香料和低钠鸡肉或蔬菜混合。或者，您可以在您的favorite chili recipeto make it even heartier.
8. STUFFED
Stuffed spaghetti squash是一顿舒适的餐点，可以结合您喜欢的食材，从奶酪到蔬菜再到谷物或坚果和种子。橡子和胡桃南瓜都是用作基础的绝佳选择。尝试橡子南瓜装满了蔓越莓，藜麦和山羊奶酪或者plant-based stuffed delicata squash.
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.
