The Secrets of Squash Recipe
6 ways to boost your vitamin intake with our vibrant range of squash and pumpkin.
If you’re passing over leafy greens during the rains, turn to delicious zucchini, orange pumpkin, butternut and yellow squash.
Rich in beta-carotene and full of phytoestrogens, research shows that adding squash to your diet can prevent hypertension and high blood pressure. Even though squash and pumpkin are sweet, they are surprisingly low on the glycemic index. They’re also high in vitamin C. One medium zucchini has over 50% of your daily vitamin C needs and accounts for 15% of your daily potassium intake.
Moreover, pumpkins and squash are versatile, opening up a new and exciting world of dishes you can cook with them! Here are a few ways to make them a part of your diet this July –
1. Roast them – Roasted pumpkin is a revelation. Time spent in the oven caramelises the sugars embedded in their deep orange flesh, resulting in a dish that is both complex and delicious. Toss the roasted chunks in a salad with goat cheese and arugula or eat them plain with a sprinkle of cayenne and a drizzle of olive oil.
2. Stir them into soups – Roast pumpkin or butternut squash with whole garlic and blend together with herbs sautéed in butter for a delicious soup on a rainy evening. Or make a simple zucchini & burnt garlic soup that’s vegan, gluten-free and low in calories.
3. Stuff and bake them – Stuffed pumpkins, squash and zucchini make fabulous vegetarian centerpieces for a monsoon supper table. Sweet, tender pumpkin stuffed with barberry-studded rice or zucchini and yellow squash boats stuffed with quinoa and topped with cheese, are a stunning addition to any dinner party menu.
4. Add them to pastas or make them into pasta! – While pumpkin-butter-sage ravioli is an Italian classic, zucchini and yellow squash can also be added to pastas or spiralised into pasta ribbons themselves. (Pro tip- you can find spiralised zucchini at a Foodhall near you!
5. Use them in baked goods – This is where pumpkin and butternut squash really shine. Pumpkin pie, butternut squash cake or pumpkin olive oil bread are just a few examples of treats you can make with ease in your kitchen. Let’s not leave zucchini out of the game. You can toss shredded zucchini into almost any dessert to boost moisture and nutrients. Try your hand at lemon zucchini cake, zucchini muffins, chocolate chip zucchini breakfast cookies and more.
6. Snack on their seeds – Seeds from squash plants have a long history of use in traditional and folk medicines. These little wonders can be roasted with olive oil and salt for a quick, zero-waste snack or candied and added to a warm pumpkin and polenta salad.