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The Goodness in Gourds

10/22/2014

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Orange is the color of the season.  Have you driven to Half Moon Bay and seen the pumpkins growing by the side of the road?  Zucchini and the other summer squashes are past prime.  Now the winter squashes are taking their place in the market with a wealth of choices.  Varieties include butternut, buttercup, acorn, red kuri and kabocha to name a few. 

Squashes are part of the same Cucurbitaceae family as melons, zucchinis, summer squashes and pumpkins.  They originated in the Americas and were a staple food for the Native Americans for over 5000 years.  The early European settlers expanded the reach of winter squashes across the Atlantic.  The winter squashes come in a variety of shapes, colors and sizes.  Almost all varieties have a thick, inedible skin with a hollow seed cavity for the fully developed seeds allowing the squash to be stored for long periods of time.  Even though they are called “winter squash”, they are at their prime during autumn.  Unlike summer squashes that need to be consumed quickly, winter squashes with proper storage can be eaten all winter long. 

Winter squashes are very low in calories and fat.  They do possess dietary fiber but it is the vitamin A level in some varieties where they really provide benefit.  Pumpkins, butternut squash and hubbard squash all have excellent levels of vitamin A in the form of beta-carotene.  For instance, 100 grams (about ½ cup) of cooked butternut squash has 223% of the daily value (DV) of vitamin A.  Vitamin A functions throughout the body supporting our vision, skin, mucous linings and immune systems.  Beta-carotene, an antioxidant, also plays a role in neutralizing free radicals resulting in a lowered risk of developing cancer.  Beta-carotene has also been associated with improved cardiovascular health and reducing the symptoms of inflammatory conditions such as asthma and forms of arthritis.  For more about vitamin A, click here.  The winter squashes also contain other antioxidants such as lutein, zeaxanthin and alpha-carotene. 

In addition, winter squashes are an excellent source of vitamin C and a good source of potassium.  Vitamin C in combination with vitamins A and E is a potent trio of antioxidants.  As cold season is approaching, research has shown that vitamin C acts to reduce the length of colds.  For more about vitamin C and boosting your immune system, click here.  Other nutrients found in winter squash are vitamin K, manganese, magnesium, copper and the B vitamins including folate.  Winter squash also contains some omega 3 fatty acids known for their anti-inflammatory properties. 

Here is a sampling of a few types of winter squash and some of the most prevalent nutrients found.  Percentages are DVs. 

Variety (100g)    Calories    Fiber (g)    %Vit. A    % Vit. C    % Vit. E    % K    % Ca
Butternut                40                2                 223            25                6            8          4
Hubbard                  50                5                 121             16                --          10          2
Pumpkin                 20                 1                 100             8                 4            7           1
Acorn                       56               4.4                  9              18                --          12          4
Spaghetti                 27               1.4                  2                6                 1            3          2

As you can observe, each type has a unique composition of nutrients.  Experiment eating different varieties to ensure that you obtain as many beneficial nutrients as possible.  From the table above, butternut squash has a fuller complement of nutrients.  In addition, different squashes possess between 5-12% protein.  Although squash has a high amount of complex carbohydrates and can taste sweet, the winter squashes have been found to be beneficial to those working on blood sugar regulation issues. 

As mentioned earlier, these winter squashes have a longer shelf life.  They can be stored for 2-3 months at room temperature or for up to 6 months in a cooler (55 degree) room.  In terms of cooking, baking winter squash is best to retain its beta-carotene and bring out the sweetness of the squash.  Steaming is preferred to boiling to retain more nutrients.  All varieties can be pureed.  The winter squashes freeze well as long as they have been cooked first. 

Winter squashes can be prepared in many different forms.  They can be broiled with some olive oil, placed in stews, made into a delicious bread or pie, be a substitute for pasta or be the highlight of a comforting soup.  For a delicious butternut squash soup recipe, click here.

Here’s to all that’s orange and the benefits they impart.  Love your orange and GO GIANTS!


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Bartlett Beauties

10/8/2014

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The leaves are beginning to change colors.  The evening air has a bit of chill.  The days are getting shorter.  And the fall fruit is now being picked.  Lots of varieties of apples and pears abound.  One of the earliest pears to market as it is more sensitive to the colder temperatures is the Bartlett.  Get your napkin out as Bartletts are also known for being quite sweet and juicy. 

Bartlett pears are the most popular pear variety in the US, making up about 50% of pears consumed.  You may also see them labeled as a Williams or Williams' Bon Chretien Pears.  They are part of the Pyrus Communis species and in the same rose family as apples, apricots, cherries, peaches and strawberries.  Bartlett pears are believed to date back to the mid-1700s when they were grown by an English schoolteacher.  Washington state grows about half the US pear crop, followed by Oregon and California. 

Bartlett pears have a rounded bottom that tapers to a smaller neck and stem. The unripe skin is green eventually turning to yellow as it ripens.  Unlike apples, pears need to be picked before they ripen.  If the pears are left on the tree to ripen, they will become mealy instead of developing the wonderful, juicy sweetness for which they are known.  It is best for Bartletts to be picked while still green and cooled for 1-2 days to activate the ripening process.  If they are not allowed to chill, the fruit will never succeed in ripening.  As they ripen, they produce ethylene gas that facilitates further ripening.  Once ripe, pears should be stored in the refrigerator to stop the ripening process.  Try to consume them within 3-5 days for best flavor. 

While pears can be a bit more challenging to judge ripeness, they are well worth the effort.  Pears are high in dietary fiber.  In fact, they actually have more dietary fiber than apples.  A medium size pear contains about 22% of one's daily value (DV) of dietary fiber.  This fiber helps reduce LDL cholesterol levels associated with coronary disease.  At least half of the fiber in pears is found in the skin, so don't peel the fruit or you'll be missing out. 

Dietary fiber comes in two forms, indigestible and soluble.  Both are plant compounds that aid in supporting our overall health.  Insoluble fiber supports our digestive tract by facilitating the movement of foods through the intestinal tract and by adding bulk to the stool.  Insoluble fiber binds to toxins and harmful chemicals in the colon, escorting them out of the body, thereby protecting the mucous membranes of the digestive tract. 

Pectin, as a form of soluble fiber, functions by drawing water out of the digestive tract.  For the home cook, pectin acts as a thickening agent in making jams and jellies.  In the body, it forms a gel-like substance that slows down digestion preventing quick absorption of glucose into the bloodstream.  Thus, those with blood sugar regulation issues such as diabetes will benefit from added soluble fiber.  In addition, added dietary fiber has been associated with preventing colon cancers by protecting the mucous linings.  Since most Americans eat too little fiber, eating pears is an easy and delicious way to increase the amount.  Aim for 20-35 grams of fiber per day. 

In addition to dietary fiber, pears are rich in vitamin C.  One large Bartlett pear contains about 17% of the DV for vitamin C.  Vitamin C is important at this time of year as the common cold makes its reappearance.  Vitamin C supports our immune system and is a powerful antioxidant.  For more about vitamin C, click here.  Pears also contain good amounts of vitamin K.    Vitamin K is known to assist in clot formation and to regulate bone formation.  Vitamin K has also been shown to have beneficial anti-inflammatory effects in the brain.  A large Bartlett pear contains about 9% of the DV for women and 7% of the DV in men. 

Besides the vitamins and dietary fiber, pears also contain copper, iron, manganese and magnesium.  They also have flavonoids, beneficial antioxidants that protect against free radicals and support insulin sensitivity.  In addition, they possess lutein that protects our eyes from macular degeneration. 

Pears are very easily digested making them one of the first foods for babies.  They are quite perishable so be sure to use them as quickly as possible.  Once cut, pears will oxidize and turn brown.  Conventionally grown pears are heavily sprayed with pesticides.  It is best to buy them organic.  If you are buying conventionally grown, click here to read about washing fruit.  Pears are a delicious snack and can also be enjoyed in salads, as part of your morning oatmeal or a flavorful dessert.  Click here to try my No-Bake Pear Tart.

Here's to enjoying the beginning of our fall bounty!  Bon Appetit!


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