GRAND RAPIDS, Mich. — Squash is in season this time of year and rich in vitamins A, B6, C, Folate, Magnesium, Phosphorus and Potassium. It's also a good source of fiber and manganese, which supports bone health and helps the body to process fat and carbohydrates.
Mercy Health Registered Dietitian Sara Nychypor shares recipes made with a variety of squash that is currently in season: zucchini, spaghetti and butternut.
Zucchini and Chickpea Tagine
2 T olive oil
4 carrots, peeled and sliced
1 ¼ # zucchini, diced
2 (15 oz.) cans chickpeas, drained
1 tsp salt
¼ tsp cinnamon
1 tsp cumin
1 tsp dried mint
1 tsp ras el hanout or garam masala
¼ tsp cayenne pepper
1 T. tomato paste
1 T. lemon juice
1 T. parsley
Steam carrots until tender. Sauté zucchini in olive oil, add in carrots and all remaining ingredients. Add ½ cup water. Bring to a simmer, reduce heat to low, cover and cook for 15-20 minutes.
Spaghetti Squash with Lemon Cream Sauce
Spaghetti squash, roasted or boiled, shred squash into strands
2 T. butter
1-2 garlic cloves, minced
¼ tsp crushed red pepper
¼ cup whole milk yogurt
1 tsp lemon zest
2 T lemon juice
¼ tsp salt
1/3 cup grated parmesan cheese
¼ cup chopped basil
Sauté garlic in butter. Over low heat, add in pepper, yogurt, lemon juice and zest. Stir to thicken. Toss sauce with squash. Top with parmesan cheese and basil.
End of Summer Ratatouille
2 onions, peeled and sliced
2 cloves garlic, minced
1 eggplant, thinly sliced
1 zucchini, thinly sliced
2 green peppers, sliced
8 small tomatoes, roughly chopped
1 tsp dried rosemary or two sprigs fresh
1 tsp thyme
2 T. olive oil
Dash of salt and pepper
Preheat oven to 400 degrees. Combine first 8 ingredients in a baking dish. Drizzle with oil and season with salt and pepper. Cover with foil and bake 20-25 minutes. Remove foil and bake another 15-20 minutes until deep golden brown. Serve warm or cold.
Butternut Squash Macaroni and Cheese
16 oz. rigatoni, cooked al dente, and drained
1 ½ # butternut squash, cubed
2 ½ cups milk
¼ c. flour
¼ c. milk
8 oz. shredded smoked cheddar cheese
Toasted breadcrumbs (optional)
Over medium heat, cook squash in milk until very tender. Use emulsifier to blend. Mix flour and milk together to make a slurry, and slowly add in slurry to thicken sauce. Add in cheese, stir to blend. Pour sauce over cooked noodles. Top with breadcrumbs if desired. Bake in 425 degree oven for 15 minutes.
Courtesy: Sara Nychypor, RDN
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