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Yellow Food Energy: Spaghetti Squash (Cucurbita spp.)

By Gwen Nyhus Stewart

Yellow, the brightest colour, represents the power of the sun. It means contentment, clarity, self-worth, and optimism. It provides intellectual stimulation and is a great aid to concentration and study. Eating yellow coloured food is thought to prevent calcium from accumulating in the joints of older people and is used in the treatment of diabetes, kidney and liver disorders, constipation, and eye and throat infections. Yellow coloured foods See Yellow Coloured Foods in the Plants, Food Colours, & Recipes section of this web site for additional information about the healing properties of yellow, phytonutrients, and recipes. For more information about Yellow Coloured Foods and Plants, Healing Energy, and Recipes see Chapter 7 - 8, pages 62 - 63 and 76 - 77 in my book, The Healing Garden: A Place Of Peace.

Spaghetti Squash (Cucurbita spp.)

Squash is indigenous to the Americas and dates back to 4,000 B.C. Along with corn and beans, squash forms the triad of the three most important food staples grown by the Native Americans. The word for squash, “Askutasqaush,” comes from the Narragansett language, part of the Algonquian group, and literally means ‘the green things that may be eaten raw.’ Modern day squash originated from the wild squash that originated in an area between Guatemala and Mexico. Today, the largest commercial producers of squash are China, Japan, Romania, Turkey, Italy, Egypt, and Argentina.

Known as Vegetable spaghetti, Spaghetti squash (Cucurbita pepo) is a yellow cylindrical winter squash developed in Japan and named after its tendency to form spaghetti-like strands when ripe. The strands separate and become even more conspicuous after they are cooked. The flesh is slightly crispier than spaghetti.

In the garden, grow spaghetti squash the same as other winter squashes. Seeds can be started indoors or sown directly into the garden. Squash are tender plants and should not be set out into the garden until all danger of frost is over. Harvest squash when fully ripened.

Winter squash can be eaten raw, steamed, baked, dried, fried, pureed in soups, mashed, pickled, candied, or baked into pies, breads, and muffins. The seeds can be roasted and make a nutritious snack and the edible flowers are considered by chefs to be a delicacy. Winter squash is low in fat, cholesterol and sodium, and an excellent source of vitamins A, C, K, vitamins B1, B3, B6, dietary fiber, folacin, pantothenic acid, potassium, and manganese.

How to Buy

Regardless of the size of winter squash, quality always stays the same. Look for squash that is hard, heavy, and clean. Rinds should be dry, have a smooth, dull finish, uniform colour, and if possible stems should be rounded and still intact. Avoid any squash that is gashed, mouldy, cracked, or has a soft or a decayed spot.

How to Store

After harvesting squash from the garden, cure the squash by holding for 10 – 20 days at room temperature. Store squash in a cool, dry place with good circulation. Squash will store for months and also freezes extremely well. The best way to freeze winter squash is to cook it and package amounts required for individual recipes. Once it is cut, cover the pieces in plastic wrap and store them in the refrigerator, where they will keep for five to six days.

Cooking Hints

Ø When cooking squash whole, pierce the skin several times with a knife tip to release steam

and ensure the squash does not explode.

Ø Squash skin is very tough and hard to peel. Cook whole or cut into pieces and peel after

cooking.

Ø For a great alternative to pasta that kids will love, cook spaghetti squash, cut in half, remove

the seeds, and scrape the strands into a bowl. Separate the strands with a fork and sprinkle

with cheese or a favourite spaghetti sauce.

Ø If you have left over mashed or pureed squash, place in a Ziploc bag and freeze for soups,

or to use as side dish or lunch.

Ø Squash is a terrific diet food as it is low in carbohydrates.

Ø Raw squash is a delightful snack or addition to a crudités platter.

Ø Squash cooked with pot roast or a braised dish of any kind will thicken the sauce nicely

when mashed.

Recipes

Baked Spaghetti Squash

Place spaghetti squash in a baking dish. If baking whole, pierce with the tip of a knife several times to make small holes for the steam to escape. Bake at 350° F (175° C) for approximately 50 – 60 minutes depending on the size of the squash. You can test for doneness by gently inserting a knife or fork to see if it passes through easily. To serve, toss cooked strands in 1 tbsp. (15 mL) butter, ½ tsp. (2 mL) dried basil, ½ tsp. (2 mL) dried parsley, and then fold in ¼ cup (50 mL) grated parmesan cheese.

Sautéed Grated Squash

1 winter squash

1 clove garlic

4 tbsp. (60 mL) butter

Sea salt, to taste

Freshly ground black pepper, to taste

Peel squash and cut into large chunks. Grate on the largest side of grater or in a food processor. Mince garlic. Melt 3 tbsp. (45 mL) butter in a large sauté pan and sauté garlic for 1 minute without browning. Add squash and sauté until all sides are turned and coated with the butter. Cover, lower heat, and cook until squash is tender but still retains texture. Remove cover, turn up heat, and stir in remaining butter. Season to taste and serve immediately.

Spaghetti Squash Alfredo

Spaghetti squash, medium, cooked and separated into strands

2 cloves garlic, minced

1 cup (250 mL) sour cream

1/2 cup (125 mL) shredded mozzarella cheese

1/4 cup (50 mL) grated Parmesan cheese

Sea salt, to taste

Freshly grated black pepper, to taste

Combine all ingredients, except spaghetti squash in a medium sized sauce pan over medium-low heat. Whisk until smooth and creamy and sauce has thickened slightly. Continue whisking to prevent sauce from burning. Add the spaghetti strands to the sauce until thoroughly mixed and heated through. Season to taste. Serve immediately.

Spaghetti Squash Pancakes

6 cups (1.35 L) cooked spaghetti squash, separated into strands

1/3 cup (75 mL) all-purpose flour

1/2 cup (125 mL) grated Parmesan cheese

4 tbsp. (60 mL) olive oil

Sea salt, to taste

Freshly ground black pepper, to taste

Mix spaghetti strands with flour and cheese. Melt olive oil in a skillet on medium-high heat. Ladle one large spoonful of squash mixture into the skillet. Flatten each pancake to form an evenly thick cake. Repeat until the pan is filled. Cook until the bottoms are lightly browned, turn over, and brown other side. Continue cooking until all the squash mixture is used. Keep pancakes warm in the oven, set at the lowest temperature, until you are ready to serve. Use additional oil, as necessary. Serve with sour cream or apple

sauce.

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