Food, Recipe and Activity of the Week - December 3, 2006
This week's features include:
Food - Butternut squash
Recipe - Butternut squash with herbs
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
Makes 4 servings
Ingredients:
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1 lb. butternut squash
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1 tsp olive oil
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1 cup onion, thinly sliced
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3 large mushrooms
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1/4 cup low sodium chicken stock
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1/2 tsp fresh tarragon
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1 Tbsp fresh parsley
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1 1/2 tsp fresh chives, snipped
Directions:
Peel the squash, remove the seeds and cut into 3/4 inch cubes. (To make peeling easier, prick the squash with a fork and microwave on high for 5 to 10 minutes.)
Heat the oil in a large nonstick frying pan over medium-low heat, and add the onions and mushrooms. Sauté for about 5 minutes or until the onion softens.
Add the squash and nonfat chicken stock. Cover tightly and cook until the squash is tender, approximately 20 minutes. (If you are using dried chervil and/or tarragon, add these after 15 minutes of cooking.) Remove the cover, and cook a minute or two longer to evaporate most of the remaining liquid.
Sprinkle on the parsley and chives, and also the fresh chervil and/or tarragon, if used.
Nutritional Information (per serving - 1/4 recipe): 80 calories, 2 g total fat (0 g saturated fat), 16 g carbohydrate, 2 g protein, 4 g dietary fiber, 15 mg sodium, 0 grams cholesterol
Recipe courtesy of the Centers for Disease Control and Prevention. For more recipes and other information about fruits and vegetables visit: http://www.cdc.gov/nccdphp/dnpa/5aday/index.htm
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.