High Fiber Foods Squash Cravings
by Stephanie Shank, aka "Fiberlady"
Today is the first day of spring, the vernal equinox. Vernal translates as
vigorous and fresh. Fiberlady places high value on a high fiber diet that
will undoubtedly make you feel renewed and refreshed. Put some spring in
your step. There are countless ways to season your life and stir your
health. Start by eating more high fiber foods like squash...winter or
summer.
There is an amazing variety of squash in a broad range of textures and
tastes. Summer squash and winter squash are both fruits of the gourd
family. Summer squash is available all winter, but of the best quality
between May and July; winter squash appears in the produce departments in
the late summer, fall and winter.
Related to the melon and the cucumber, summer squash comes in many
different shapes, colors and sizes. It can be served raw with dips or
cooked in any possible manner. Some common types are zucchini, crookneck
and pattypan. The whole vegetable can be eaten including the flowers in
some varieties. Its mild flavor and tender texture makes it very versatile
to use in main dishes or pasta. But unlike winter squash, summer squash
are more fragile and can only be stored for short periods of time.
Winter squash is different from summer because it is eaten when it is
mature. The shell hardens into a tough rind and can be bumpy or smooth,
thick or thin. Acorn, butternut, Hubbard and spaghetti are some of the
most popular winter squash. It can be cut in halves or pieces. Take out
the fibers and seeds before cooking. Bake, steam or boil the squash with
the least amount of water so as to retain nutrients and flavor.
Summer or winter, squash are an excellent source of fiber. Fiberlady will
remind you how fiber absorbs water and adds bulk which creates an
efficient system for quickly cleaning the body of waste. This helps to
speed cancer-causing toxins out of the digestive system. The fiber-rich
content of squash may be helpful for reducing the discomfort of irritable
bowel syndrome due to constipation or diarrhea. High fiber foods tone up
your intestines which helps prevent diverticulitis.
There are as many health benefits to eating high fiber foods as there are
varieties of squash. So don't squash your cravings, indulge in the
delicious and nutritious flavor that squash has to offer. Fiberlady would
like to offer you these easy fiber-rich recipes. And remember, no matter
what the season, go for the high fiber reason.
Steamed Squash Medley with Sun-Dried
Tomatoes
6 servings
Ingredients:
6 dehydrated sun-dried tomatoes
2 cups boiling water
6 small zucchini, sliced
6 small yellow squash, sliced
1 sweet onion, chopped
2 tablespoons butter
1 teaspoon white sugar
1/4 teaspoon freshly ground black pepper
salt to taste
Preparation:
1. Place the sun-dried tomatoes in a bowl with the boiling water, and
allow to sit 10 minutes. Remove tomatoes with a slotted spoon, and
coarsely chop. Reserve the water.
2. Transfer the reserved sun-dried tomato water to a saucepan, and bring
to a boil. Place the chopped sun-dried tomatoes, zucchini, squash, and
onion in a steamer basket, and set over the boiling water. Reduce heat to
low, cover, and simmer 15 minutes, or until vegetables are tender. Discard
water.
3. Transfer the steamed vegetables to a bowl, and mix with butter, sugar,
pepper, and salt to serve.
Per Serving: Calories: 100; Total Fat: 4.5grams
Fiber: 5.5 grams
Roasted Acorn Squash
4 Servings
Ingredients:
2 medium acorn squash
3 tablespoons butter
2 onions, thinly sliced
3 cloves garlic, minced
1 teaspoon ground coriander seed
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon salt
freshly ground black pepper
Preparation:
1. Preheat the oven to 375 degrees.
2. Cut acorn squash in half. Roast them cut side up on a baking sheet for
50 minutes or until the flesh is just tender. Let the squash cool for 20
minutes.
3. In a large skillet over medium heat melt the butter; saute the onions.
Stirring occasionally, cook the onions for 10 minutes, or until they begin
to brown at the edges. Mix in the garlic, coriander, and nutmeg. Cook the
mixture 2 minutes more; then remove the pan from the heat.
4. Spoon the seeds and stringy middle out of the squash, and discard
these. Spoon out the flesh, chop it and add it to the onion mixture.
Discard the skins. Heat and stir the squash-onion mixture, then season it
with salt and pepper. Serve the squash hot.
Per Serving: Calories: 191; Total Fat: 9.2 grams
Fiber: 4.6 grams
Feel free
to redistribute this article if you use the following tag:
Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years
which prompted her commitment to a high fiber lifestyle and the
development of her informative website
High Fiber Health.
© 2006: High Fiber Health, Inc. | High Fiber Foods | Foods High in Fiber
