Acorn Squash (Cooked, Boiled, Mashed with Salt)
Acorn squash is a delightful seasonal vegetable that adds both comfort and nutrition to your meal. Whether you’re serving it as a side dish or incorporating it into a larger recipe, its smooth texture and mild, slightly sweet flavor pair beautifully with a variety of ingredients. When cooked, boiled, and mashed with a pinch of salt, it becomes a velvety addition to any plate. This squash is not only flavorful but also packed with essential nutrients, making it a great choice for a healthy and wholesome diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 0.67 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.017 g |
| Carbohydrates | 8.79 g |
| Fiber | 2.6 g |
| Sugar | 0.0 g |
| Calcium | 26 mg |
| Iron | 0.56 mg |
| Magnesium | 26 mg |
| Phosphorus | 27 mg |
| Potassium | 263 mg |
| Sodium | 239 mg |
| Zinc | 0.11 mg |
| Copper | 0.052 mg |
| Manganese | 0.146 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 6.5 mg |
| Thiamin (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.008 mg |
| Niacin (Vitamin B3) | 0.531 mg |
| Vitamin B6 | 0.117 mg |
| Folate | 11 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 13 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Acorn squash is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, individuals with a specific sensitivity to squash or related plant species (such as pumpkin or zucchini) should avoid consuming it.
Dietary Preferences
Acorn squash, when prepared with salt, is suitable for a variety of dietary preferences, including:
- Vegan and Vegetarian: A naturally plant-based food that is free of animal products.
- Gluten-Free: Naturally gluten-free, making it a safe choice for those with celiac disease or gluten sensitivity.
- Low in Fat: With just a trace amount of fat, it’s ideal for low-fat and heart-healthy diets.
- High in Fiber: The fiber content helps promote digestive health and satiety, making it a good option for those following high-fiber diets.
Nutritional Benefits
- Rich in Potassium: Acorn squash is a great source of potassium, an essential mineral that helps maintain proper muscle and nerve function, as well as regulating blood pressure.
- High in Fiber: With over 2 grams of dietary fiber per 100 grams, this vegetable supports digestion and helps in managing cholesterol levels.
- Vitamins and Minerals: Packed with vitamin C, this squash boosts the immune system and promotes skin health. Additionally, its modest amount of magnesium supports bone health and muscle function.
- Antioxidants: The squash is rich in antioxidants, including vitamin A and vitamin C, which help to neutralize free radicals and protect the body from oxidative stress.
Cooking Advice
Acorn squash can be cooked in various ways to enhance its flavor and texture. Whether roasted, boiled, or mashed, it brings versatility to your meals. Boiling and mashing it with a pinch of salt creates a smooth, creamy texture, making it a great accompaniment to meat, poultry, or even as a main vegetarian dish. For an added boost of flavor, consider adding herbs and spices such as cinnamon, nutmeg, or even a touch of brown sugar for a sweeter twist.
Conclusion
Acorn squash is a versatile and nutritious addition to your culinary repertoire. Whether you enjoy it simply mashed with salt or incorporated into more complex dishes, its rich nutrient profile makes it an excellent choice for a healthy, balanced diet. With its naturally low calorie and fat content, as well as a range of vitamins and minerals, this humble vegetable is a delightful and wholesome way to boost your nutrition.
