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butternut squash .pdf


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1 FOOD 5 WAYS
BY Victoria Abbott Riccardi

butternut
squash

fhapedbeautiesoffer
recipe possibilities

60 October 20111 vcgct;l ri antim cs.co m

Pumpkins may be October's most eye-catching squash, but smooth-skinned butternut is a beloved fall gourd
among farmers and cooks. "Butternut squash is the most widely grown winter squash in the United States," affirms
MarkWillis, vegetable product manager at Harris Seeds in Rochester, N.Y. "It's easy to grow, high yielding, and very
versatile in the kitchen because it's moister and smoother than other winter squashes and thus great for roasting and
mashing." Willis also notes that whole squash will last for several months stored in a cool, dry place, meaning you can
stock up on farm-grown butternut squash, then enjoy it throughout the season in soups, salads, sides, and desserts.

Herb- Roasted Squash and
Jerusalem Artichokes

1 tsp. reduced-sodium tamari
1 tsp. toasted sesame oil

tip

tsp. minced fresh ginger
1 green onion, trimmed and thinly sliced

'A

When roasted. Jerusa lem artichokes
(aka sunchokes) turn soh and starchy
and have an eanhy taste that pairs well
w ith sweet buuernu[ squash. In this
recipe. Jerusalem artichokes are cooked
with the skin on lor extra flavo r and
textu re.
1 lb. butternut squash. peeled and cut

into bite-size pieces (2 cups)
1 lb. smalljerusalem artichokes.
1

1'h
1
1

unpecled and scrubbed
medium red onion, trimmed and
cut into wedges
Tbs. garlic oil
Tbs. minced fresh rosemary
Tbs. minced fresh thyme

Preheat oven to 425"F. Toss together all
ingredients in large bowl. Season with
salt and pepper, if desired. and spread on
baking sheet. Roast I hour, or until
vegetables are soft and golden. turning
several times with spatula.

1. Bring squash and broth to a boil in
saucepan. Reduce heat to medium.
pafli~ll y cover, and cook 12 minutes, or
until squash is very lender and most of
broth has bee n absorbed. Mash with
potato masher until chunky-smooth.
Transfer to serving bowl.
2. Whisk together or~nge juice concentrate. sesame seeds, tamari . sesame oil.
and ginger in sma ll bowl. Drizzle over
squash, and garnish with green onion.

4 G riSER; 13 G SUGARS

(!) (!1

S[~vES'

[ 10 M INUTES

o~ HW[~

For a satisfying light supper. se rve a salad
and a slice of whole-grain bread with a
bowl of this sesame-flavored mash.
1 lb. butternut squash. peeled and cut

into bite-size pieces (2 cups)
1% cups low-sodium vegetable broth
1'h Tbs. thawed frozen orange juice
concentrate
2 tsp. toasted sesame seeds

62

October 120nl vegetariantimes.com

in separate bowl. Pour over squash
mixture, and gently lOSS to mix. Season
with salt, if desired, and garn ish with
pumpkin seeds.
rn

l -CUPSERVl NG 14S(AL 3G PROT. 9 G TOTAL FAT

12 G SAT FAT} 16 G CARB; 0 MGCHOI_ B MG SOD,
7GFIBER;3G5UGARS "

10

PH I-CUP SERVING 62 CAL I {] PROT; 2 G TOTAL rAT

Miso-Braised Butternut Squash
SEOV(S' I

2 G FIBER; 4 G SUGARS

(!)

Butrernur Squash wi th PepiraCilantro Vinaigretrc
s[~VfS'

I 30 MI NUTfS

(j~ f[W[~

Pumpkin seeds add nutty flavor and ~
dash of green to this main dish salad.

30 MINUf[S O~ FEWER

Th is subtl y flavored. comforting dish
is perfect on a chilly fall even ing.
Miso adds a savory depth to the
braising liquid, which coacs the sweet
squash chunks.
1 lb. butternut squash, peeled and cut

into bite-size chunks (2 cups)
1 lb. butternut squash. peeled and diced

(2 cups)
2 cups diced, peeled jicama
'h

3

Butternut Mash with OrangeSesame Drizzle

butternut squash.

« 1 G SATFAT); II GCARB; 0 MG 0 101, 105 MG SOD

Pl:R I-CUP SERVI NG 164 CAL; 3 G PROT; 5 GTOTAl. rAT

« I G SAH AT) 29 G CARB; 0 MG CHOI..; 8 MG SOD;

A vegetable peeler
does a good job of
removing ski n from

2
1

1
%

1

3

avocado, peeled, pitted. and diced
Tbs.lime juice
Tbs. finely chopped cilantro
Tbs. pumpkin seed oil or olive oil
dove garliC. minced (1 tsp.)
tsp. ground coriander
pinch cayenne pepper
Tbs. toasted pumpkin seeds

1. Steam squash in steame r 6 minutes. or
until tender when pierced with tip of
knife. Cool; u ansfer [0 saJad bowl, and
add jicama and avocado.
2. Whisk toget.her lime juice, cilantro,
o il, garlic, coriander, and cayenne

1 cup low-sodium vegetable broth

cup light coconut milk
cup sweet white miso
1 Tbs. minced fresh ginger
3 cloves garlic, minced (1 Tbs.)

'h
'A

1. Place squash in large. deep skillet.
2. Whisk together broth. coconut
milk. miso, ginger. and garHc in bowl.
Pour over squash, and bring to a boil.
Reduce heat to mediu m-low, cover.
and braise 10 [Q 15 minutes. or until
squash has softened and liquid has
become thick and creamy, stirring
occasional ly.
f>ER IH UP SOlVING: 89 CAL; 4 G PROT; 3 GTOTAL rAT

(2 GSAT FAn; 15 G(ARB; 0 MG CHOL 581 MG SOD;
SGF IBFI(;SGSUGARS "


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