Squash (Winter Hubbard, Cooked, Blended, Mashed with Salt)
Winter Hubbard squash is a delicious, nutrient-packed vegetable that adds a rich, savory flavor to your meals. When cooked, blended, and mashed with a touch of salt, it transforms into a creamy, satisfying dish perfect for side servings or incorporating into hearty soups and stews. This winter squash variety is known for its slightly sweet flavor and smooth texture, making it a versatile ingredient for a range of dishes.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 30 kcal |
| Protein | 1.48 g |
| Total Fat | 0.37 g |
| Saturated Fat | 0.076 g |
| Carbohydrates | 6.46 g |
| Fiber | 2.9 g |
| Sugar | 2.93 g |
| Calcium | 10 mg |
| Iron | 0.28 mg |
| Magnesium | 13 mg |
| Phosphorus | 14 mg |
| Potassium | 214 mg |
| Sodium | 241 mg |
| Zinc | 0.1 mg |
| Copper | 0.047 mcg |
| Manganese | 0.126 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 6.5 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.334 mg |
| Vitamin B6 | 0.103 mg |
| Folate (B9) | 10 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 200 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Winter Hubbard squash is naturally free from common allergens, making it a safe and healthy option for those with gluten, dairy, or nut allergies. However, always be mindful of cross-contamination if prepared in a shared kitchen.
Dietary Preferences
- Vegetarian: This squash is a great addition to vegetarian and plant-based meals.
- Vegan: Suitable for vegan diets as it contains no animal-derived ingredients.
- Gluten-Free: Naturally gluten-free, making it an excellent choice for those following a gluten-free diet.
- Low-Fat: With just 0.37g of total fat, it fits well into low-fat dietary plans.
- High in Fiber: The 2.9g of fiber per serving supports digestive health and overall well-being.
Cooking Tips & Advice
Winter Hubbard squash is incredibly versatile and can be enjoyed in a variety of ways. To prepare, peel, cook, and mash with a pinch of salt to enhance its natural sweetness. If you prefer a smoother texture, use a food processor or blender. The creamy texture pairs well with roasted meats or as a hearty base for soups and stews.
For a twist, try adding a sprinkle of cinnamon or nutmeg to the mashed squash for a warming, spiced flavor. You can also incorporate it into savory dishes like casseroles or bake it into pies for a unique, seasonal dessert.
Conclusion
Winter Hubbard squash is not only a flavorful and nutritious ingredient but also a versatile one. Whether mashed with salt or incorporated into other dishes, this low-calorie, fiber-rich vegetable offers a host of essential nutrients like potassium, magnesium, and vitamin A. Its naturally sweet taste and creamy texture make it a favorite in seasonal dishes, perfect for creating comfort foods that are both satisfying and healthy.
