^{by Sharon Quercioli}

Squash isn’t just a sport, it’s also a healthy and versatile food. It has a sense of mystery around it also. Not because it’s difficult to cook with; mostly the mystery surrounding it has to do with the fact that it isn’t commonly used in kitchens year-round. So, let’s get rid of some of that mystery today!

Did you know that squash isn’t actually a vegetable? It’s actually a fruit. They are also some of the oldest crops on earth. Scientists and archaeologists have traced them back 10,000 years ago to Mesoamerica. Native Americans often grew them with beans and corn (otherwise known as maize).

The Health Benefits of Squash

Squash Boosts Your Immunity

The vitamin C, antioxidants and magnesium help neutralize free radicals through your body. Winter squash in particular is supposed to lower your risk of cancer (according to a finding from the American Institute for Cancer Research).

Squash Can Improve Your Lung and Heart Health

The vitamin A in squash helps reduce emphysema for people who are constantly exposed to carcinogens (like cigarette smoke). The magnesium and potassium help against issues in your cardiovascular system. Not only that, the potassium is considered a vasodilator, which means that it can help relax the tension in your arteries and blood vessels. This will help with blood flow and can help your overworked heart.

Squash Aids In Managing Your Diabetes

The B-complex vitamins help regulate the sugar in your body. Even more than that, the dietary fiber will help regulate your blood sugar.

My Favorite Squash Recipes

Quinoa Squash and Pomegranate Salad

This is one of my favorites because it’s easy and fresh but also filling because of the fiber in the quinoa and the squash. Then again, sometimes you just feel like a salad.

What you’re going to need:

• Three cups of butternut squash, peeled and cubed
• A tbsp olive oil
• Two tbsps. of maple syrup (divided)
• A tbsp curry powder
• Some salt and pepper
• A half of a cup of cooked quinoa (any kind will do)
• A half of a cup of pomegranate seeds
• A fourth of a cup of parsley, chopped
• Two tbsps. apple cider vinegar
• A tbsp whole grain mustard

What you need to do with those things:

Heat the oven to 400 degrees, then cover a baking sheet with some foil. Spray it down with a light coat of cooking spray. Set it aside. Toss the cubed butternut squash with a tablespoon of olive oil, maple syrup, curry powder and the salt and pepper. Place the coated squash on the foil lined baking sheet. and roast it for about twenty minutes. Take it out and shake it once or until it is tender.

In the bottom of a bowl, use a wisk to mix up the apple cider vinegar, mustard and the rest of the syrup. Add the quinoa, pomegranate seeds, squash, and parsley. Toss it all together, and season with salt and pepper. Yummy!

Super Healthy Spaghetti Squash Salad

This is the perfect salad if you’re on a more restrictive diet like whole30, dairy-free, grain-free, keto, gluten-free, AIP, low-carb, or if you’re vegan.

What you’ll need:

For the Salad

• A medium spaghetti squash (approximately 4 cups of flesh)
• A small, diced red onion
• A diced, red pepper
• A diced, yellow pepper
• A fourth of a cup of fresh basil (or 1 Tbsp dried)
• A half of a cup of sun-dried tomatoes (reconstituted and chopped)

For the Dressing

• A fourth of a cup of olive oil
• A fourth of a cup of apple cider vinegar
• Two to three cloves garlic (crushed)
• A teaspoon and a half of dried oregano
• A half of a teaspoon of salt
• A half of a teaspoon of mustard powder (optional, leave out for AIP)

What you need to do with those things:

Preheat the oven to 400 degrees. Cut the squash in half, lengthwise, and take out the fibrous strings and seeds. Brush with olive oil and season with salt and pepper. Place them face down on a foil–lined baking sheet. Bake for a half an hour or until the squash pulls apart in “spaghetti” strings. Cool it down.

Using a fork, shred and take out the inside of the squash. Mix in all the other ingredients for the salad. Place the ingredients for the dressing in a jar and shake it up. Pour the dressing over the salad and voila!

IP Butternut Squash Soup

One of my favorite new kitchen gadgets is our Instant Pot. Not only does it make it easier to cook at home when it’s a hot day outside, it is also easier to incorporate a healthy diet into a busy life. One of the most wholesome healthy recipes that I’ve tried with my instant pot is this butternut squash soup.

What you’re going to need:

• Two cups of vegetable stock
• 4 cloves of garlic, peeled and minced
• A large carrot, peeled and diced
• An apple (Granny Smith), cored and diced
• A medium (uncooked) butternut squash*, peeled, seeded and diced
• A sprig fresh sage
• A white onion, diced
• A half of a teaspoon of sea salt, or more to taste
• A half of a teaspoon of freshly-ground black pepper, or more to taste
• A fourth of a teaspoon of cayenne, or more to taste
• A pinch of ground cinnamon and nutmeg
• A half of a cup of canned (unsweetened) coconut milk
• Some garnishes that are optional: extra coconut milk and a sprinkle of smoked paprika/cayenne pepper

What you need to do with those things:

Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to an Instant Pot pressure cooker. Toss to combine. Close lid securely and set vent to “Sealing.”

Press “Manual”, set to “high,” then set it for 8 minutes. Cook. Put a kitchen towel over the top of the instant pot then, turn the vent to “Venting” for quick release. Wait until all the steam has released and the valve has dropped. Remove the lid.

Take out the sage, then stir in the coconut milk.

Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can scoop the soup (probably in two batches) into a regular blender, and puree until smooth. Remember that this is hot so be very careful. Taste, and season with additional salt, pepper and cayenne if needed.

Serve warm, with optional garnishes if desired.