Eat Smart

In the Magazine: Amateur Chefs

by Jordan Clifford, WTH writer

Check out this feature and other great stories in this semester’s What the Health magazine, dropping TODAY! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

No trouble cleaning your plate with these recipes that make a versatile veggie a sweet or savory treat.


Attention amateur chefs: did you know that more than 40 different types of squash exist? These autumnal veggies pack vitamins A and C, potassium and fiber. Just one cup of cooked squash serves up enough Vitamin A to meet your daily requirement. And with many varieties come many delicious dishes. Take your pick of  this winter squash selection: acorn squash, butternut squash, spaghetti squash or pumpkin (Yes, jack-o’-lanterns were once squash, too).

Recipe #1: Sweet Roasted Acorn Squash

2 servings

Ingredients:

1 acorn squash

2 Tbs. butter

2 Tbs. brown sugar, loose

Cinnamon to taste

Dash of nutmeg

Directions:

Preheat oven to 425° F.

Halve the squash crosswise and scoop out the seeds. Place on a foil-lined tray. In one half, place 1 Tbs. butter, 1 Tbs. brown sugar, and sprinkle cinnamon to taste. Add a dash of nutmeg to the center of the squash. Repeat with second half.

Bake for 45 minutes to 1 hour. Squash should be tender and easily pierced with a fork.

Recipe #2: Lasagna Style Spaghetti Squash

4 servings

Ingredients:

1 spaghetti squash, halved lengthwise and seeded

1/2 onion, chopped

2 Tbs. minced garlic

1 Tbs. olive oil

2 cans stewed tomatoes

1 Tbs. dried basil

Black pepper to taste

1 c. shredded mozzarella cheese

Grated Parmesan cheese

Directions:

Preheat oven to 325° F.

Spray a baking sheet with a thin layer of cooking spray. Place squash halves with insides down on the baking sheet. Bake squash 45 minutes to 1 hour in the oven, or until knife can be easily inserted. Remove from oven, and cool.

While the squash is cooking, spray a medium sized non-stick saucepan with cooking spray. Over medium heat, sauté the chopped onion and minced garlic with the olive oil until golden brown. Stir in tomatoes, basil, and black pepper. Cook ingredients for about 15 minutes, or until you have a medium-to-thick sauce. Set aside.

Once the squash has cooled, remove the squash strands with a fork and place in a separate bowl, careful to save the shells. Layer each squash shell half with a spoonful of sauce, a layer of spaghetti squash strands, and mozzarella cheese. Repeat layers until shells are full, or until all of the ingredients are used.

Bake for 20 minutes in the oven or until cheese melts. Sprinkle with grated Parmesan cheese and serve hot.

Recipe #3: Pumpkin Pancakes

Makes about 10 pancakes

Ingredients:

1 medium egg

1 c. milk

1 and 1/2 c. all-purpose flour

1/2 c. canned pumpkin

1 Tbs. sugar

2 tsp. baking powder

1/4 tsp. ground cinnamon

Pinch of ground nutmeg

Pinch of ground ginger

Directions:

Combine egg, milk, pumpkin, and sugar in a medium sized mixing bowl. Stir in flour, baking powder, ground cinnamon, nutmeg, and ginger until smooth.

Grease a griddle or frying pan. Pour about 3 tbsp. batter on hot griddle or frying pan. Bake until bubbles break over surface, flip, and brown other side. Serve hot.

Recipe #4: Roasted Butternut Squash Salad

4 servings

Ingredients:

1 medium butternut squash, peeled and diced (3/4 in)

2 Tbsp. olive oil

1 Tbs. pure maple syrup

Salt and freshly ground pepper

3 Tbs. dried cranberries

4 oz baby arugula, washed and dried

1/2 c. walnut halves

3/4 c. grated Parmesan cheese

Directions:

Preheat the oven to 400° F

Place the butternut squash, drizzle olive oil, and 2 tablespoons of maple syrup in a bowl. Season with salt and pepper to taste, then toss. Spread mixture out on a greased sheet pan. Roast the squash for about 20 to 30 minutes, turning once, until tender. Add cranberries to the pan for the last 5 minutes.

Once the squash is cooked, place the arugula in a large salad bowl and add the roasted squash mixture, walnuts, and grated Parmesan cheese. Top with your favorite sweet vinaigrette dressing, and serve.

 

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