You may not want to admit it, but summer is on its way out. The kids are back in school, sweaters and jackets are reappearing in your wardrobe and you can smell the crispness in the air that can only mean one thing: autumn. Autumn is a glorious season, especially if you live someplace where the leaves change from earthy greens to golden yellows, pumpkin oranges and deep reds. There are leaf piles to play in, apples to harvest and hay rides to jump on.
But even if you live near palm trees and ocean (and probably don't quite grasp what the Midwest fall "crispness" truly means), you'll notice the seasons changing simply by looking in the produce department of your grocery store. Summer fruits like peaches and watermelons will soon be replaced with more seasonal, sometimes less identifiable fare. Fall produce like apples and squash tends to come in dozens of varieties and it's often difficult to choose what you need. Don't be discouraged by a little challenge in fall cooking, because you could miss out on some fantastic recipes!
Winter Squash
There are two types of squash: summer and winter. While one would hope that their names would indicate their harvesting season, unfortunately it is not so simple. Summer squash are in the market through the winter months and winter squash stay on the shelves through the end of the summer. Confusing, we know. But because winter squash are best when harvested as the air cools and fall sets in, let's focus on those.
When you're at the market choosing a winter squash, it's important to look for nice shape and weight for its size. Avoid squash with any moldy spots, cuts or punctures. If the rind is tender, it means it was picked prematurely and it will not taste as good. Winter squash have much thicker rinds than summer squash, so they store for much longer. We have chosen the five of the most popular squashes that you'll probably see in the grocery store.
* Acorn
Shaped like an acorn (surprise, surprise), this squash is easy to find and identify. It has a sweet, slightly fibrous flesh that goes perfectly with honey, brown sugar or maple syrup. When choosing an acorn squash, keep in mind that smaller is better. If the squash get too big, they get dry and stringy.
Try these Acorn Squash recipes:
Acorn Squash and Apricot Glaze
Squash Gnocchi with Marjoram (Gnocchi de Zucca)
Stuffed Acorn Squash
Acorn Squash Stuffed with Apple Couscous
Roasted Potatoes and Squash
* Banana
Similar to a banana in shape and color, the flesh is sweet and finely-textured. It is often sold in already cut pieces in the grocery store. Its incredibly thick shell allows it to be stored for long periods of time without going bad.
Try these Banana Squash recipes:
Winter Squash Soup
Squash Corn Bread
Winter Squash with Apricot Stuffing
* Buttercup
Part of the Turban squash family (because of the turban-like shape of their hard shells), this squash has a creamy orange flesh and is much sweeter than many winter squash varieties. It is often used in place of sweet potatoes in recipes.
Try these Buttercup Squash recipes:
Golden Squash Muffins
Winter Squash Soup
Squash Corn Bread
Winter Squash with Apricot Stuffing
* Butternut
Easily found in the grocery store, this watery squash tastes similar to sweet potatoes, but has a nuttier flavor. It is light in color and has a bulbous bottom. The more orange the squash, the riper, drier and sweeter it will be.
Try these Butternut Squash recipes:
Squash Ginger Soup
Squash Ravioli
Butternut Squash Bread
Squash and Apple Bisque
Butternut Squash and Green Beans with Maple Syrup
* Spaghetti
A watermelon-shaped squash with a mild, nutlike flavor. When the flesh is cooked, it separates into strands and looks like spaghetti pasta. The more yellow the squash, the riper it will be. Avoid choosing squash that are white in color as they are not yet ripe.
Try these Spaghetti Squash recipes:
Spicy Chicken and Spaghetti Squash Skillet
Greek-Style Spaghetti Squash
Terra Cotta Spaghetti Squash
South Beach Spaghetti
Almost Pasta Primavera
Basic Cooking for Winter Squash:
- Bake: Pierce rind of a whole squash (1 to 1 1/2 pounds) and bake at 350 degrees for 45 minutes. Test for doneness by piercing with a fork.
- Boil or Steam: Cut squash into quarters or rings and cook for 25 minutes or until tender.
- Microwave: In a shallow dish, place halves or quarters cut side down with 1/4 C. water. Cover tightly with plastic wrap or wax paper and microwave on high for 6 minutes per pound.
Nutritional Highlights
1 Winter Squash (raw)
Calories: 172
Protein: 3.4g
Carbohydrate: 44.9g
Total Fat: 0.43g
Fiber: 6.46g
*Excellent source of: Magnesium (138mg), Potassium (1,495mg), Vitamin C (47mg), and Vitamin A (1,454 IU)
*Good source of: Calcium (142mg)
*Foods that are an "excellent source" of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a "good source" of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Pumpkins
Although pumpkins are technically considered squash (part of the Curcubita family, which includes squash and cumbers), we felt they deserved their own category. Although most people associate pumpkins with Halloween, the fact is that as soon as they're ripe you can incorporate them into your cooking.
There are many different types of pumpkins and they are all edible – though some are tastier than others. Whether you plan on carving a face or pureeing the pulp, here's a guide to know which pumpkin to pick.
* Sugar Pumpkin
Also knows as a "pie pumpkin" this is the one to pick if you plan on baking or cooking. It has a sweeter taste than most other varieties and a smooth texture. Perfect for pies, stews and other cooking needs.
Try these Sugar Pumpkin recipes:
Soups/Stews
Irish Pumpkin Potage
Pumpkin Soup in a Goblet
Ginger Pumpkin Bisque
Autumn Rarebit Stew
Curried Pumpkin Stew
Pies
No-Bake Pumpkin Pie
Double Layer Pumpkin Pie
Walnut Pumpkin Pie
Pumpkin Chai Pie
Brandied Pumpkin Ice Cream Pie
Dakota Prairie Pumpkin Pie
Cakes
Pumpkin Gooey Butter Cake
Pumpkin Coffee Cake
Pumpkin Pecan Cake
Pumpkin Ring Cake
Cookies and Bars
Pumpkin Nut Cups
Pumpkin Bars
Pumpkin Bars with Lemon Glaze
Pumpkin White Chip Macadamia Bars
Breads
Golden Herb Rolls
Pumpkin Muffins
Grandpa's Pumpkin Bread
Apple Pumpkin Bread
Whole Wheat Pumpkin Bread
Other
Spiced Pumpkin Pancakes
Pumpkin Pie Smoothie
Pumpkin Dip
Homemade Protein Bars
Pumpkin Bread Pudding with Caramel Sauce
* Jack O'Lanterns
Your classic carving pumpkin, this variety is probably what you'll pick out come Halloween time. Although you'll most likely want to discard the pulp and toast the seeds (anchor to toasting seeds), a small or mid-sized Jack O'Lantern may be used in cooking (but you won't get the same sweet taste as sugar pumpkins). Beware of larger pumpkins as the pulp gets stringier and has a coarser texture.
* Miniatures (Jack B. Littles)
Most people don't even realize that these little pumpkins, usually used as decoration, are edible. There isn't a whole lot of "meat" in them and many people scoop out the insides and use them as bowls to hold other fall recipes.
* Giant Pumpkins
These pumpkins taste more like squash and can be substituted for squash in most recipes. They have a coarse, less desirable taste and are more often cooked in soups than anything else.
Toasting Seeds: Don't let your pumpkin seeds go to waste! Whatever you plan on doing with the pulp, you should weed out the seeds and toast them. This is a fun activity to let the kids help with. They'll love squishing the stringy pulp through their little fingers and finding the seeds.
The easiest way to roast them is to spread them out on a baking sheet and stick them in a 275 degree oven for one hour. You can also boil them first for 10 minutes and then bake them in a 250 degree oven for 30 to 40 minutes. Add salt and seasonings if you like.
Try these Pumpkin Seed recipes:
Soups/Stews
Pumpkin Soup in a Goblet
Autumn Rarebit Stew
Sweet Potato and Wild Mushroom Irish Lamb Stew
Snacks
Halloween Fun Popcorn Crunch
Energy Packets
Pumpkin Seeds
Roasting Pumpkin Seeds
Sweet and Spicy Pumpkin Seeds
Other
Honey Pumpkin Salad with Sage Croutons
Chicken in Mole Sauce
14-Carrot Juice
Nutritional Highlights
Pumpkins have high amounts of carotenoids, which help fight heart disease and cancer. They are also high in vitamins C, E and riboflavin, iron, fiber and potassium.
1 cup Pumpkin Puree
Calories: 80
Carbohydrates: 19 g
Cholesterol: 0
Fat: less than 1 g
Potassium: 588 mg
Protein: 2.4 g
Vitamin A: 310% of RDA
Vitamin C: 20% RDA
Apples
Although we Americans are spoiled by our year round produce, apples are traditionally associated with autumn. Even if you've never experienced the thrill of driving out to an apple orchard and filling bushel after bushel with fresh-picked apples, you can understand how apple pie just tastes better in the fall. There are literally over a dozen fall apples that are ripe for the pickin' every fall and the varieties can get confusing. Washington Apples and Jefferson Orchards both have detailed descriptions and pictures of all the fall apples.
After you've brushed up on your apple knowledge, take a field trip to the orchard and get a taste of the real thing. Click here for a list of farms and orchards in your area. But save enough energy to come home and use those apples for cooking and baking!
Try these Apple recipes:
Cake
French Cranberry Apple Cake
Dutch Apple Cake
Apple Plenty Cake
Pie
Breton Apple Pie (Golden Delicious)
Crunchy Caramel Apple Pie
Pennsylvania Dutch Sour Cream Apple Pie
Crockpot Apple Pie (Granny Smith or Golden Delicious)
Fried Apple Pies
Breakfast
Morning Apple Squares
Buttermilk Pancakes with Maple Syrup Apples (Golden Delicious)
Apple Pecan Pancakes with Apple Spice Syrup
Apple Yogurt Pancakes
Other
Butternut Squash Soup (Granny Smith or Macintosh)
Duck Burgundy
Apple, Avocado and Hearts of Palm Salad (Granny Smith)
Apple Pull Apart Bread
Apple Pie Bread
Nutritional Highlights
While we hate to resort to clichés, "an apple a day" may truly help your help. These fantastic fruits are low in calories, high in fiber and have no cholesterol. They also have important nutrients like potassium, vitamin C, calcium and folic acid.
1 medium apple
Calories: 80
Fat: 0 g
Cholesterol: 0 g
Potassium: 170 g.
Carbohydrate: 22 g
Fiber: 5 g
Sugars: 16 g
Protein: 0 g
Vitamin A: 2% RDA
Vitamin C: 8% RDA
Iron: 2 % RDA
As always, these are just ideas to jumpstart your menu-planning and you should let your cooking instinct guide you. Throw in other ingredients like nuts and cranberries that go along with the autumnal theme. But don't stay in the kitchen too long, you've got leaf piles to play in!
Copyright © 2006 Ampere Media LLC
Recipe4Living.com features more than 10,000 user submitted recipes, ideas and recipes from Wolfgang Puck, reference guides, healthy living advice, tips for kids, and much more. All recipes referenced in this article can be found at http://www.recipe4living.com |
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