Meatless Monday

When strolling through the produce department this time of year, you  may have noticed a large, peanut-shaped vegetable near the front of the store and wondered- why someone would buy a misshaped pumpkin?

This a valid question and common misconception. You are most likely looking at a vegetable that is quite different than the one you would expect to carve and serve as decoration for  your front porch.   Winter squashes- including Acron, Turban,  and Butternut- are in season now,  gaining popularity due to the unique  flavors they bring to our favorite festive dishes.

Both members of the squash family, pumpkins and Butternut Squash are very different in texture, flavor and their use in cooking.   The sweet flavor and  silky texture makes Butternut Squash a versatile vegetable to use in both savory and sweet dishes. It's the easiest of all the winter squashes to cook and can be used in soups, stews, pastas, and purees. 

Also, Butternut Squash has a great nutrient profile:

• While it is considered to be a starchy vegetable, it is important to distinguish that all starch is not the same- and the starch content of winter squashes, like butternut squash, brings along some key health benefits.  
• Many of the carbohydrates in winter starch come from polysaccharides like pectin, which is a great source of soluable fiber.  Regular consumption of pectin and other dietary fiber can help to reduce blood cholesterol levels (1), by binding  compounds  and blocking the absorption of cholesterol from food.
• An increasing number of animal studies now show that the starch-related components in winter squash have antioxidant, anti-inflammatory, and anti-diabetic and insulin-regulating properties (2).
• Winter squashes are also a great source of carotenoids and other antioxidants. In fact,  no single food provides a greater percentage of certain carotenoids than winter squash(3)!

Tonight, try this Meatless Monday  recipe for

Butternut Squash Risotto

Ingredients

• 1 1/2 pounds butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 1/2 cups)
• 2 cups fat-free, less-sodium chicken broth
• 1 (1/3) cups water
• 2 tablespoons Madeira wine or sweet Marsala
• 1 tablespoon minced fresh tarragon
• 1 cup finely chopped onion
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 3/4 cup uncooked Arborio rice or other short-grain rice
• 2/3 cup (about 2 1/2 ounces) 1/2-inch-cubed Monterey Jack cheese
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons pine nuts, toasted
• Fresh tarragon sprigs (optional)

Preparation

• Preheat oven to 475°.
• Place squash on a nonstick jelly-roll pan coated with cooking spray. Bake at 475° for 20 minutes or until tender, turning after 10 minutes.
• Reduce oven temperature to 325°.
• Combine broth, water, wine, and tarragon in a saucepan; bring to a simmer. Keep warm over low heat.
• Cook pancetta in a large ovenproof Dutch oven over medium-high heat until crisp. Remove pancetta from pan; drain on a paper towel. Discard pan drippings. Add onion and oil to pan; sauté 10 minutes or until onion is tender. Add garlic; sauté 1 minute. Add rice to pan; sauté 1 minute. Stir in broth mixture; bring to a boil over medium heat. Reduce heat, and simmer over low heat, uncovered, for 10 minutes. (Do not stir; rice will have a liquid consistency similar to stew.)
• Place pan in oven; bake at 325° for 15 minutes. Remove from oven. Stir in the squash, pancetta, cheese, salt, and pepper. Cover with a clean cloth; let stand 10 minutes (rice will continue to cook). Sprinkle with pine nuts. Garnish with tarragon sprigs, if desired.
• Perfect wine: Clos du Val Chardonnay 2001 (Carneros, CA), $21. This chardonnay has refined flavors reminiscent of custard, caramel, apple tarts, and honey. There's a hint of oak, but the wine is not superbuttery, oaky, or toasty. This wine is complemented by the savoriness of the rice and the sweetness of the squash.

Nutritional Information

Amount per serving: 4

Calories: 323       Fat:6 g    Protein: 9 g     Carbohydrate: 57.3g       Fiber: 6.6g       

1)  Sriamornsak, P.  Chemistry of Pectin and its Pharmaceutical Uses: A Review. <http://www.journal.su.ac.th/index.php/suij/article/viewFile/48/48>

2) Bahado-Singh PS, Wheatley AO et al. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.

3)Bermudez OI, Ribaya-Mercado JD, Talegawkar SA et al. Hispanic and Non-Hispanic White Elders from Massachusetts Have Different Patterns of Carotenoid Intake and Plasma Concentrations. The Journal of Nutrition. Bethesda: Jun 2005. Vol. 135, Iss. 6; p. 1496-1502. 2005.