Winter Squash (All Varieties) – Cooked, Baked with Salt
Winter squash, including all varieties, is a versatile and nutritious ingredient that brings a delightful touch to a range of dishes. When cooked and baked with a pinch of salt, winter squash enhances both its natural sweetness and its ability to complement savory flavors. Packed with essential nutrients, it serves as a low-calorie, high-fiber option that is perfect for both main courses and side dishes. Whether mashed, roasted, or pureed, winter squash provides a comforting base that pairs well with seasonal herbs and spices.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 37 kcal |
| Protein | 0.89 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 8.85 g |
| Fiber | 2.8 g |
| Sugar | 3.3 g |
| Calcium | 22 mg |
| Iron | 0.44 mg |
| Magnesium | 13 mg |
| Phosphorus | 19 mg |
| Potassium | 241 mg |
| Sodium | 237 mg |
| Zinc | 0.22 mg |
| Copper | 0.082 mg |
| Manganese | 0.187 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 1.8 mg |
| Thiamin (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.495 mg |
| Vitamin B6 | 0.161 mg |
| Folate | 20 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 261 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Winter squash, especially when prepared in traditional ways such as baking or roasting with a small amount of salt, is generally free from common allergens such as gluten, dairy, and nuts. However, always ensure that the squash is prepared in a kitchen that is free from cross-contamination, particularly if you have severe allergies. Additionally, if you’re using pre-packaged seasonings or toppings, it’s important to check the ingredient list for any hidden allergens.
Dietary Preferences:
Winter squash is naturally vegan, vegetarian, gluten-free, and dairy-free, making it a versatile choice for a variety of dietary preferences. Its high fiber content and low glycemic index also make it suitable for those following low-carb or diabetic-friendly diets. Furthermore, it is a great option for individuals looking to add more plant-based foods to their meals, offering a rich source of vitamins and minerals without excess calories.
Culinary Advice:
When preparing winter squash, it’s important to note that different varieties, such as butternut, acorn, or spaghetti squash, each bring unique textures and flavors to dishes. Baking squash with a touch of salt enhances its natural sweetness and creates a savory contrast. You can also experiment with adding fresh herbs like thyme, rosemary, or sage, or sweet spices like cinnamon and nutmeg, depending on the dish you are making. For a more substantial dish, winter squash can be paired with grains like quinoa or rice, or even turned into a creamy soup.
Winter squash’s natural sweetness also makes it a fantastic addition to baked goods, especially when pureed and incorporated into muffins, pies, or breads. Whether enjoyed as a side dish, blended into soups, or featured in a hearty casserole, this humble vegetable is sure to add both flavor and nutrition to any meal.
Conclusion:
Winter squash is a nutrient-dense, low-calorie food that provides a wealth of vitamins and minerals, particularly vitamin A, fiber, and potassium. Its versatility in both savory and sweet dishes makes it an excellent addition to any meal plan, especially during colder months when its comforting texture and flavor shine. Try experimenting with different squash varieties to discover the perfect way to incorporate this healthful vegetable into your favorite recipes.
