Food, Recipe and Activity of the Week - December 30, 2007
This week's features include:
Food - Butternut squash
Recipe - Creamy butternut squash soup
Activity - Hula-hooping
History
Squash has an ancient history originating back to 3000 BCE, where the Ancient American Indians commonly consumed what they called “the apple of God”. The seeds of squash was believed to increase fertility, thus were commonly planted close to many homes.
Although, some historians disagree, squash originates from the American continent. The vegetable was not introduced to Europe before the Columbus era in the 16th century. However, it was not commonly consumed until the 19th century.
Today the major squash producing states include Florida, California, Georgia, New Jersey, and Texas.
Butternut squash facts
All squashes belong to the Curcurbita family. Butternut squash, along with ponca, Waltham, pumpkin, and calabaza, belongs to the Curburbita moschata category.
Butternut squash is a popular variety commonly consumed during the fall season. It is planted in the middle of the summer and harvested once reaching its desired color.
With its sweet and orange flesh the butternut squash is often used in soups and baked goods and frequently combined with pumpkin or sweet potato dishes. The peel is beige and thick and the shape is elongated with a bulb at one end. The variety contains high amounts of beta-carotene and trace amounts of the B vitamins, but also contains iron, calcium, magnesium, and potassium.
When selecting a butternut squash, avoid ones with green colorings since this indicates harvest before maturity.
The squash can be stored for months in 50°F to 55°F. If refrigerating the squash it becomes more prone to rotting once taken out of storage. However, if the squash is cut, it can be stored in the refrigerator for up to a week.
Nutrition information (1/2 cup baked): calories: 41, protein: 1 g, carbohydrates: 11 g, fat: 0 g, cholesterol: 0 mg, sodium: 4 mg, potassium: 290 mg, vitamin A: 714 RE, vitamin C: 15 mg
Serves 8 - each serving equals 2/3 cup of fruit or vegetables
Ingredients:
- 2 lbs butternut squash, peeled and cut into chunks
- 4 cups low-sodium, low-fat vegetable broth
- 1 1/4 cup non-fat sour cream
- 2 Tbsp butter
- salt and freshly ground black pepper
- 1/4 tsp cayenne, or to taste
- 1 cup mushrooms, sliced
- 1/4 cup chives, cut into 1-inch pieces
Directions:
Combine the squash and vegetable broth in a saucepan and bring to a boil over high heat. Reduce the heat to medium, and simmer for about 20 minutes or until the squash is very tender.
Let cool, and then puree the mixture in a blender. (You may prepare the recipe in advance up to this point; you can keep the mixture refrigerated in a covered container for up to 2 days.)
Return the puree to the saucepan and turn the heat to medium-low. Stir in the non-fat sour cream along with the butter, cayenne, and salt and pepper to taste. Cook and stir until heated through; (do not boil). Then taste and season, if necessary. Keep warm over low heat.
Meanwhile, heat skillet over moderately high heat until very hot. Spray with cooking spray, then sautè mushrooms, stirring, until golden brown, about 5 minutes.
Serve the soup with sautèed mushrooms and chives.
Nutritional information per serving: Calories 152, Fat 4g, Carbohydrates 25g, Protein 6g, Cholesterol 11mg, Fiber 2g, Sodium 174mg.
Reprinted with permission from the Centers for Disease Control and Prevention 5 a day website. More recipes are available at www.5aday.gov/month/index.html
You probably haven't tried hula-hooping since you were a kid, but it is actually a really great work out for your abdominal, back, and hip muscles. If you have kids, go out and join them in a hoola-hooping contest. As a parent, being an active role model will increase your child's participation in physical activities. Plus it helps you stay fit too! If you do not have kids, you can still hoola-hoop to some fun music on the radio. Any song with a quick beat will help you get those hips moving! A 150 lb person can burn approximately 50 calories hula-hooping for 10 minutes.
Note: always consult with a physician before starting a new exercise program.