S QUA SH W IN TER - einstein.edu
Transcript of S QUA SH W IN TER - einstein.edu
This institution is an equal opportunity provider. This material was funded byUSDA’s Supplemental Nutrition Assistance Program (SNAP) through the PADepartment of Human Services (DHS).
Winter Squash provides
Riboflavin, Manganese, and
Vitamins C and B6. Riboflavin helps
keep your blood healthy. Manganese
supports growth and brain
development. Vitamin C prevents
colds, and helps cuts to heal.
Vitamin B6 is good for metabolism
and red blood cells.
Winter Squash comes in a variety of
shapes, sizes, colors, and tastes.
Look for squash with smooth, dry skin
that is free of cracks or soft spots.
The deeper the color, the better the
squash.
Try to choose a squash with its stem
attached.
The stems should be rounded and dry.
1 In large pot heat olive oil over medium-high heat.2. Add onion and garlic, and cook until translucent, about 3-4 minutes. 3. Add squash and vegetable stock. Bring to a boil and reduce to a simmerand cook until squash is tender, about 15 to 20 minutes. 5. Remove squash cubes with slotted spoon and place in a blender, or mashwith masher into a purée.6. Return blended squash to pot. Stir and season with nutmeg, salt, andpepper. Serve.
WINTERSQUASH
ROASTED BUTTERNUT SQUASH SOUP
Winter Squash isa fruit we treat
like a vegetable.
1 MEDIUM BUTTERNUT SQUASH,
PEELED & CUT INTO 1-INCH CUBES
6 CUPS LOW-SODIUM
VEGETABLE STOCK
INGREDIENTS
INSTRUCTIONS
SALT & PEPPER, TO TASTE
MAKES 6 SERVINGS
1/8 TEASPOONNUTMEG
3 TABLESPOONSOLIVE OIL
3 CLOVES OFGARLIC, MINCED
1 SMALL ONION, MINCED
Car
nival Squash
Bu
tternut Squash
Acorn Squash
Pumpkin
VEGETABLE
STO
CK
LOW
-SODIUM