PSL: Pumpkins, Squash and A Latte Ways to Use them!

The weather wouldn't have you believe it but fall has arrived! It is once again time for football, Keeneland and pumpkin spice EVERYTHING. While everyone's favorite Starbuck's beverage is certainly an ode to the season, pumpkins and their spices tend to be paraded as the emblem of the season while some of their cousins- squash and gourds are left on the side lines. You've probably seen them in the store or at the farmer's market: the oddly shaped, bulbous fruits that you think would look great as decorations for your Thanksgving table, but to turn them in to food you haven't the slightest idea of where to start. Never fear! I am here to help with all of your fall preparation needs!

Pumpkins and Squash and Gourds, Oh My!

So before we delve into how to roast up these little beauties, let me first tell you about some of their benefits. Most squash and gourds- including pumpkins- harvested in the fall contain a rich yellow or orange color. This makes them not only visually appealing but extremely rich in beta carotene-a derivative of vitamin A. That's right folks, it's not all about the carrots, vitamin A can be found in lots of fall fruits and vegetables including pumpkins, sweet potatoes and squash. While most people recognize vitamin A as an essential nutrient for eye health, its also a potent antioxidant and will come in especially handy in fighting off the "ick" come cold and flu season. Fall vegetables are also loaded with potassium, which helps to regulate blood pressure and fluid balance. Another selling point of these brightly colored veggies is that they are grown locally. We are all familiar with the benefits of consuming in-season, locally grown foods on the local economy. But, did you know that it can benefit your health too? Not only do you have more control over what you purchase by purchasing it from a local farmer- the food itself is actually more nutritious. In order to provide tomatoes in Kentucky in January, food sellers often have to source them from places in the world with climates that support year-round agriculture. As such, the tomatoes then have to travel quite some distance to make it to the local grocery store. The travel time drives up the cost of the produce, but it also takes away from its nutrient value. Fruits and vegetables are universally most nutritious when they are first harvested. From the minute they are picked they begin a process of decomposition- which is termed ripening by social convention. While most fruits and vegetables take quite awhile to spoil after being picked, the decomposition that takes place affects the vitamin and mineral content of the food. Therefore the longer the food has to travel to make it to your household, the less nutrients it contains on arrival. Fortunately as a highly agricultural state, Kentucky is home to many varieties of fall fruits and vegetables that can be grown within a short distance of Lexington, or even in your own backyard! So embrace the pumpkin spice and dive into some of these scrumptious fall treats! 

Spaghetti Squash

You may have heard of spaghetti squash as a low-carb, gluten-free alternative to it's namesake. However the looks of it can be a little intimidating if you aren't sure how to prepare it. Never fear- the following is a step-by-step how to guide for a fast and easy dinner that even the kids will love! 

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Ingredients:
1 large spaghetti squash
1 jar prepared tomato sauce
1 cup shredded mozzarella cheese
2 tablespoons olive oil
Salt and pepper

Instructions:
Preheat oven to 400F
​Cut spaghetti squash in half lengthwise and scoop out seeds. Place on baking sheet. Drizzle each half with olive oil and sprinkle with salt and pepper
Place squash skin side up in oven. Bake for 20-30 minutes until fork tender
Allow squash to cool before handling. String apart flesh and transfer to bowl. Top with jarred sauce and stir
Serve squash and sauce topped with mozzarella cheese.

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Butternut Squash

Much like the spaghetti squash, the butternut squash has a reputation for being delicious but a little difficult to handle. However soup is the only destiny for this orange delicacy- it provides a rich creamy flavor to stews, breads,pasta dishes and even chili! Below is a basic how-to disassemble the butternut squash and then add it to your favorite fall recipes! 

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:Much like the spaghetti squash, the majority of the work for cooking a butternut squash involves processing it down to a roastable form (if roastable isn't a word- it should be...). Here's how to do it:

Step 1: Using a sharp knife or vegetable peeler peel the skin of the squash down until you see the bright orange flesh
Step 2: Cut squash in half length-wise and cut off the top and bottom
Step 3: Scoop out the seeds (Pro tip: you may want to roast these separately for a protein packed snack!)
Step 4: You can roast the butternut squash whole as we did with our spaghetti squash, or for a faster cook time cut it into cubes
​Step 5: Coat with olive oil, salt and pepper and roast at 400F for 15-20 minutes until fork tender, stirring occasionally

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Now that you've got your butternut squash all roasted and delicious, how you utilize it is up to you! You can add it to soup, pasta, rice or serve it on its own as a side. My personal preference is using it to make a healthier variety of mac and cheese! See below for recipe! (modified from: ​https://pinchofyum.com/healthy-mac-and-cheese

Ingredients:
2 cups uncooked macaroni
1 tablespoon butter
1 small onion, sliced 
1 small butternut squash
5 cups chicken or vegetable broth
3/4 cup milk
1 teaspoon salt
2/3 cup shredded cheese (I used sharp cheddar)
Salt and Pepper

Instructions: 
Precpare butternut squash as described above
Cook macaroni according to package instructions
In the mean time, heat butter in a large skillet over medium heat. Add onion and cook until translucent
Add squash, onion, milk, 4 cups broth, salt and pepper to a blender and puree until smooth
Drain cooked pasta and transfer to a casserole dish. Coat with sauce mixture. Add shredded cheese and mix well. Add milk or broth as needed for consistency
Bake at 350 for 10-15 minutes until set. 

Pumpkin Pie Slow-Cooker Overnight Oats

As I mentioned earlier, pumpkins often get the glory when it comes to fall recipes. That said, they are a delicious and sweet way to add extra vitamins and minerals into everyday items such as oats. Overnight oats have been all the rage as of recent and this slow-cooker rendition packs the flavor and nutrition you need to start those chilly fall days (if they ever get here!).

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Ingredients:
3 cups uncooked oats (make sure to use full or steel cut oats, the recipe won't work with quick-oats)
4 cups milk
2 cups water
1 cup pureed pumpkin
1 tablespoons pumpkin pie spice

Instructions:
Combine all ingredients into a slow cooker and cook on low for 8-10 hours or overnight.
Serve warm with fresh fruit, nuts, honey or cinnamon. 
Allow leftovers to cool completely and store in an airtight container in the refrigerator. To reheat simply portion out and add milk or water to achieve desired consistency. 

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And there you have it! From my kitchen to yours the breakdown on the odd-looking, not-sure-what-to-do-with-it fall fruits and vegetables. Enjoy the vitamin-rich colors of fall and stay tuned for more winter recipes and my tips to help beat the urge to hibernate as the temperatures drop from moderate to freezing. For now enjoy the harvest-Happy Fall!