Skip to content

Eat Local!

January 4, 2015

Eat Local – Winter Squash (continued)

While we’ve become accustomed to thinking about leafy vegetables as an outstanding source of antioxidants, we’ve been slower to recognize the outstanding antioxidant benefits provided by other vegetables like winter squash. In fact, no single food provides a greater percentage of carotenoids than winter squash. And it doesn’t stop there. Just 1 cup of winter squash provides a quarter of your recommended fiber intake and over 50% of your recommended vitamin C per day. Since winter also brings colds & flu, it’s essential that we get enough vitamin A & C to keep our immune systems strong.

There are a large variety of winter squash to be discovered in the region; each with their own unique taste, texture and use. Acorn, kabocha and carnival squash are sweet and great in their simplest form; cut in half and roasted. Butternut squash is the easiest squash to peel and cube – best in soups or casseroles or eaten like potatoes (fries, cubes, hash). Spaghetti squash gets its name for obvious reasons; it’s flesh peels out in long spaghetti noodle-like strings. Delicata squash are long and skinny and have a slightly softer skin than other squash. They are great to cut lengthwise and stuff or sliced into thin rings to bake crisp. Pumpkins get all the attention at Halloween but are great for baking with. I like to buy a few extra pumpkins, bake and make pumpkin puree. I’ll freeze it in ½ cup portions to have on-hand for baking year-round.

By: Darci Barman, MSN, RDN, LD, a Registered Dietitian Nutritionist with a Master’s in Nutrition and Dietetics from Bastyr University. Darci practices “foods-first”, integrative and functional nutrition at Pilgrim’s Wellness Clinic, located inside of Pilgrim’s Market in Coeur d’Alene, ID. For more information, call 208-676-0400 or check out darcibarman.com[/vc_column_text][vc_column_text]Spaghetti Squash with No-Nut Pesto

Pasta is great but sometimes it can be less than nutritious (especially when it’s made from white, refined flour). So, here’s a different take on your next pasta night using spaghetti squash, a great winter vegetable, as your ‘pasta’ instead. Bon appétit! Serves 4

photo 4-11 medium spaghetti squash

1 cup fresh basil

1 cup fresh curly parsley

2 cloves garlic

½ cup fresh grated

Parmesan cheese, divided

1 Tbsp lemon juice

3 Tbsp olive oil

Salt & pepper to taste

  1. Preheat oven to 375 degrees. Wash squash, cut in half lengthwise and spoon out the seeds. Punch a few holes in outer skin with a fork. Place squash cut-side down on a baking sheet and bake for 30 minutes.
  2. Meanwhile, pulse the basil, parsley, garlic, ¼ cup Parmesan and lemon juice in a food processor.
  3. With food processor running, add olive oil in steady stream.
  4. Remove squash from oven, let cool until manageable. Using a fork, “spoon” out spaghetti-like strands of squash into a colander and let drain.
  5. Gently toss pesto with spaghetti squash in a large bowl. Serve with remaining Parmesan cheese sprinkled on top.

Per serving: 180 cal, 5g pro, 12g carb, 13m fat, 3g fiber, 197mg sodium

THE SEASONED COOK: Top with a lean protein like local pastured chicken. If you give up noodles all together, start with mixing this into your noodles half and half.

© Darci Barman, LLC – Original Recipe, 2014

Delicata “Onion” Rings

2 small delicata squashDelicata Onion Rings
1-2 Tbsp extra-virgin olive oil
Salt + Pepper
Dried Thyme

  1. Wash & dry squash. Slice in ¼“ pieces to create thin rings.
  2. Place in a single layer on 2 baking sheets and brush with oil. Sprinkle with salt, pepper and dried thyme.
  3. Bake at 325 for 20 minutes, flipping at 10.

© Darci Barman, LLC – Original Recipe, 2014

Posted in

Leave a Comment

You must be logged in to post a comment.

Upcoming Events

Dec
4
Fri
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Dec 4 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Dec 4 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
Jan
1
Fri
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Jan 1 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Jan 1 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
Feb
5
Fri
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Feb 5 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Feb 5 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
Mar
5
Fri
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Mar 5 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Mar 5 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
Apr
2
Fri
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Apr 2 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…
7:00 pm Bingo & Brews Benefit @ Slate Creek Brewery
Bingo & Brews Benefit @ Slate Creek Brewery
Apr 2 @ 7:00 pm – 10:00 pm
Meet us at Slate Creek on the first Friday of each month for fun, community and a good cause. Bingo and Brews night will benefit the INWFN. A $1.00 CASH DONATION is SUGGESTED per card.…