Winter squash is one of the most versatile vegetables you are likely to find. Liberty Market currently has some tasty acorn squash for sale. The produce at Liberty Market is always organic, especially important when purchasing winter squash, as it has a propensity for removing toxins from the soil. This propensity is great for those wishing to remove toxins for future crops but not so much for those of us eating squash grown by giant agribusiness ventures!
Winter squash and carotenoids
Winter squash has both anti-oxidant and anti-inflammatory properties. Current research indicates that no single food provides a greater percentage of carotenoids than winter squash. A recent and oddly specific U.S. study determined that winter squash is the primary source of alpha-carotene and beta-carotene among Hispanic men ages 60 and older living within the state of Massachusetts. For lutein, zeaxanthin, and beta-cryptoxanthin (three health-supportive carotenoids), winter squash also comes out among the top three food sources in several studies.
While winter squash is thought of as a vegetable high in starches (90% of it’s calories come from carbohydrates) the starch content of winter squash comes from complex carbohydrates which have antioxidant and anti-inflammatory properties.
While winter squash is not a high-fat food, it does contain fats, including the anti-inflammatory omega-3s. One cup of baked winter squash will provide approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA). This is only about a third of the concentration of ALA found in the top omega-3 foods (such as walnuts) but it is still a significant amount and is being provided by a low-fat food. Less than 15% of the calories in winter squash come from fat, while 90% of the calories in walnuts come from fat. Winter squash provides the omega-3s without the increase in dietary fat intake.
Winter squash also contains a very good amount of vitamin C (about one-third of the Recommended Daily Value in every cup) as well as a significant amount of another dietary anti-oxidant, manganese.
Cancer prevention
The combination of antioxidant and anti-inflammatory compounds in winter squash demonstrate potential in the area of cancer prevention and treatment. Research is being conducted on these compounds and their effect on cancers, particularly in regards prostate cancer, followed by colon cancer, breast cancer, and lung cancer. Most of these studies involve extracts from foods in the Cucurbita genus, but given the antioxidant and anti-inflammatory benefits of winter squash, it is a most valuable addition to the everyday diet.
Here is an extremely easy recipe for acorn squash. The addition of some simple herbs and spices really adds zing to the traditional brown-sugar-and-butter recipe. Liberty Market also has the unprocessed salt and organic herbs and spices you will need for this recipe.
Herbed baked acorn squash
- 1 acorn squash
- 2 tablespoons butter
- 2 teaspoons dark brown sugar
- 1 pinch freshly ground black pepper
- 1 pinch unprocessed salt
- Thyme, nutmeg, cinnamon and ground ginger
Turn on the oven; set at 400 degrees. Cut the squash in half and scoop out the seeds (you can roast those).
Put the halves on a cookie sheet lined with foil and sprinkle brown sugar inside each half. Sprinkle with salt, pepper, herbs and spices and dot with butter. Bake for one hour. Ta da!
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