Winner, Winter Squash for Dinner

Holly Faivre

Winter squash – those goofy shaped vegetables that may be confused for an autumn decoration. Although they do act as a fun, rustic centerpiece, winter squash are a tremendously versatile, healthy, easy to prepare, and economical vegetable that every home cook should use in their fall and winter dishes!

The beauty of squash, other than its brilliant orange and yellow hues, is that it knows no bounds – the culinary possibilities are endless! There are many different types of winter squash – acorn, butternut, spaghetti, delicata – and there are even more subtypes among these general categories. Squash is incredibly versatile because its mild sweetness allows it to pair well with most flavors. Squash can be added into sauces and soups as a puree to thicken and add flavor, or the squash can be the star of the dish. Squash can also be a component and/or a fat substitute in baked goods such as breads, muffins, and biscuits. Squash also makes a delicious ravioli and lasagna filling for vegetarians and meat-lovers alike. The flesh of a spaghetti squash is different from other squash – it peels away in long thin spaghetti-like strands.

Regardless of the type of winter squash, two things hold true - it will be delicious and nutritious because they are packed full of Vitamin A and fiber. Vitamin A supports the immune system which is especially important in these chilly fall and winter months as cold and flu season are upon us. Vitamin A also plays a crucial role in the health of eyes! The fiber in winter squash plays a role in heart health and intestinal health. In fact, just one cup of cubed butternut squash provides 7 grams of fiber - that's 25% of the daily value!

A delicious and wholesome vegetable is no good to the home cook if he or she is not familiar with preparation methods. Fortunately, winter squash are fast and easy to prepare. This is a vegetable that can be put in the oven and practically forgotten about until the timer buzzes.

1. Cut the squash into equal halves so that the middle cavity is being split in half. This means the cut will start at the top by the stem.
2. Scoop out the seeds and “guts”
3. Add oil and spices to flesh - cinnamon, curry, chili, garlic, and allspice go great with squash but roasting it with salt and pepper is just as good!
4. Place the squash halves cavity-side-up on a baking sheet and roast at 400F until thesquash is fork tender (30-60 minutes, depending on the size of the squash). Depending on how firm or soft you want your end product to be, adjust the cooking time up or down.
5. Let the squash cool slightly so they you can peel off the skin
6. Use the squash as needed - mash, puree, slice, cube, etc.

Before preparing the squash, take this into consideration: winter squash are hard and dense (imagine pumpkin carving..) and they have rounded edges. To avoid injury, it is essential to use a sharp knife and prevent the squash from rolling around the cutting board. Helpful tip: roll up a kitchen towel and form it into a circle so that the squash is resting in a nest; this prevents the squash from rolling around.

In addition to their versatility and easy preparation, winter squash are also very affordable. They are an excellent addition to the grocery list when one is on a budget because they are inexpensive and have a long shelf life. The average price of a winter squash is $0.90 per pound. A winter squash will generally weigh between 1 and 3 pounds so the price will fall between $1 and $3 for a squash. Once the squash has been prepared, it will yield four one-half cup servings per pound of squash! One small squash could easily provide as the vegetable component of a meal  for a family of four.  Another economical aspect of winter squash is that they can be stored whole in a cool dark place for up to 3 months. Stocking up on winter squash is a practical idea because they can be enjoyed in the spring when squash is no longer in season.

Tis the season of squash eating – don't be afraid to tackle this peculiar, somewhat intimidating, vegetable. Winter squash are an easy to prepare vegetable that offer endless opportunities for creativity in the kitchen. This weekend, head to a favorite farmer's market or grocery store to pick up a few varieties and embrace the taste of fall and winter.

Butternut Squash Cheesecake Bars

By Kristen DeCesare, Dietetic Intern

Is Your Mouth Watering Yet?

Mine sure is! That’s how delicious these light and creamy bars were. Cheesecake has always been a favorite dessert of mine and I have yet to come across a kind that I don’t enjoy. Recently, I discovered this recipe by Ilona’s Passion, Ilona’s recipe, Butternut Squash Greek Yogurt Cheesecake Bars, and I fell in love! Her creation uses ingredients such as butternut squash puree, Greek yogurt cream cheese, and Greek yogurt. It was the first time that I have ever seen Greek yogurt cream cheese in a cheesecake recipe and I had to test it out for myself. I decided to switch up a few ingredients and see how this would all would work because it seemed too good to be true.

The Season is the Reason

This fall season I became so drawn to butternut squash. It was on sale EVERYWHERE, how could I resist? There’s so many benefits to buying seasonal produce. The cost is lower because there’s such an abundance of the product, the flavor is improved because the product can grow and ripen properly, the nutritional value is higher, and it is more environmentally friendly.(1) Butternut squash has a naturally sweet flavor with a decadent, buttery, orange flesh. It belongs to the Cucurbita moschata species along with pumpkin, cucumber, and courgette(2). It’s rich in beta carotene, vitamin A, vitamin C, potassium and magnesium. In Missouri, butternut squash in season anywhere from July to December. Get em’ before they’re gone!

Recipe Notes

Believe it or not, one of these bars packs less than 200 calories, crazy, right? They are also low in total fat, specifically, only 8 grams for one serving. Thanks to the butternut squash, the vitamin A content was 66 micrograms. The sugar content was also a total of 13 grams. For this recipe, I switched out refined white sugar for organic cane sugar. It’s much less processed than white sugar and has the succulent taste of sugarcane along with some of the nutrients that are found in cane juice(3). For the crust, I added 1% milk to help bind the crust together. I also feel that a recipe can never have too much cinnamon so I increased the original amount by ½ teaspoon. I loved how this recipe featured Greek yogurt cream cheese, it was my first time trying it and I’m pleased to say that I was impressed. It packs nearly four times more protein and ½ the fat compared to regular cream cheese and has a slightly tangy flavor. This product was a great addition to the cheesecake because it helped make the texture so creamy and delicious.

Let’s Get to the Good Stuff, Shall We?

Let’s get to baking! Scroll below for some awesome pictures from my baking adventure. More detailed steps can be found in the recipe towards the end of this (awesome) blog.

Featured Steps:

Grab some parchment paper and get to work! Cut a piece that will fit inside your 8x8 pan. Get your ingredients ready to make the graham cracker crust.

This is that beautiful “sandy” texture you should be looking for. Look at the size of those tasty granules!

Once your crust is made, press it into the bottom of the parchment-paper lined pan. Make sure that it is evenly spread out.

While the crust is baking, combine the Greek yogurt cream cheese, Greek yogurt, and cane sugar together. Mix until combined. Add in the egg and mix again. Make sure to scrape your bowl! The mixture should look creamy before adding the remainder of the ingredients. If you feel that the batter is too lumpy, try pushing it through a strainer.

After adding and mixing the remaining ingredients, the cheesecake is ready to be baked. Make sure to check the center of the pan to check the doneness, it shouldn’t wiggle if you lightly shake the pan. The result of this creation are these decadent morsels. The butternut squash contributed to such a beautiful color and flavor of these bars, I had to keep myself from scarfing down the entire pan! 

Recipe:

Butternut Squash Cheesecake Bars

“Adapted from Butternut Squash Greek Yogurt Cheesecake Bars- Ilona’s Passion”. Recipe. Ilona. Ilona’s Passion. N.p., 7 Oct. 2016. Web. 20 November 2016.

A light, creamy seasonal treat to delight your taste buds this holiday season

Yield:	1, 8x8 pan		Serving Size: 1 bar                    Number of Servings: 12

Ingredients: For the crust: Graham cracker crumbs Butter, unsalted, melted Milk, 1% For the cheesecake: Greek yogurt cream cheese brick Organic cane sugar Greek yogurt, plain* Egg, whole Butternut squash puree* Cornstarch Cinnamon, ground Nutmeg, ground Vanilla extract

US Standard Quantities 1½ cups ¼ cup 2 teaspoons 8 oz. (1 brick) 1 cup 1 cup 1 each ½ cup 1 teaspoon 1½ teaspoons 1/8 teaspoon 1 teaspoon

Method of Preparation:

1. Gather all ingredients and equipment.
2. Preheat the oven to 300°F. Place parchment paper on the bottom of your 8x8 baking pan.
3. In a medium bowl, combine the graham cracker crumbs, melted butter, and milk. Mix together until a “sandy texture” is achieved. Press the mixture into the bottom of the pan and bake for 15-20 minutes until fragrant. Remove and set aside.
4. While the crust is baking, prepare your cheesecake in a standard mixer fitted with a paddle attachment. Combine the cream cheese, cane sugar, and Greek yogurt. Mix on medium speed until there are no lumps.
5. Scrape down the sides of the bowl with a spatula. Add in the egg and mix on medium speed until fully incorporated. Scrape down the sides of the bowl again.
6. Add in the butternut squash puree, cornstarch, cinnamon, nutmeg, and vanilla extract. Mix until well combined. Pour the mix into the pan with the pre-baked graham cracker crust and bake for 30 minutes or until the center of the pan does not jiggle.
7. Let cool 30 minutes to 1 hour before cutting into 12 portions, serve and enjoy! Store any remains in an airtight container for up to 7 days.

*Chef’s Notes: You will need just a little over 1 container of plain Greek yogurt to measure out 1 full cup. For this recipe, you can make the butternut squash puree ahead of time by cutting the butternut squash into halves and placing them cut side down on a baking sheet lined with foil. Roast them for 30-40 minutes at 375°F until they are fork tender. Scoop out the innards and mash with a potato masher or puree with a food processor. Store in an airtight container in the fridge for up to 7 days.

Nutritional Analysis: Per serving Calories 176 Carbohydrates: 21 g Folate: 5 mcg Total Fat: 8 g Fiber: 0 g Calcium: 57 mg Saturated Fat: 4 g Cholesterol: 35 mg Iron: 0 mg Protein: 5 g Vitamin B-12 .02 mcg Sodium: 170 mg Mono Fat: 1.8 g Vitamin A 66 mcg Sugar 13 g ______________________________________________________________________________

Sweet Endings

I hope that you enjoyed this recipe as much as I did! It would be a great addition to a Thanksgiving feast, or just for when you’re feeling like indulging in something oh-so sweet and delicious. 

Happy Eating!

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Resources:

[1]6 Benefits of Eating Seasonal Produce | Reboot With Joe. (2016). Retrieved November 21, 2016, from http://www.rebootwithjoe.com/benefits-of-eating-seasonally/

[1] "Butternut Squash Nutrition Facts and Health Benefits." Nutrition And You.com. N.p., n.d. Web. 21 Nov. 2016. <http://www.nutrition-and-you.com/butternut-squash.html>.

[1] "Organic Cane Sugar vs Other Sweeteners: How They Measure Up, Part 1 | SmartyPants Vitamins." SmartyPants Vitamins. N.p., 17 June 2016. Web. 21 Nov. 2016. <https://smartypantsvitamins.com/organic-cane-sugar-vs-other-sweeteners-how-they-measure-up-part-1/>.