Winter Squash – Quick and Easy Prep is Possible
Spaghetti, pumpkin, acorn, butternut, hubbard, buttercup are all delicious and nutritious squash varieties to include in fall and winter meals. Do you enjoy eating them but put off fixing them for a meal because of the dreaded preparation? Do you have a difficult time peeling and cutting them raw? The solution is either roasting in the oven or, my personal preference, pressure cooking. Whether you have a stove top or an electric pressure cooker, you will get the same great results. The directions below are written using the electric pressure cooker. However, if you need assistance applying this to a stove top pressure cooker, please contact me at the Chouteau County MSU Extension office.
Here is how easy it is in the electric pressure cooker:
1.Add 1.5 cups water and trivet/rack to inner pot.
2. Remove stem. The easiest option is to place the whole squash in the inner pot if it will fit. Otherwise, slice winter squash in half. Remove seeds.
3.While you can put each half in the inner pot, cutting them into smaller wedges will decrease the cooking time.
4. Arrange skin side down in inner pot. Secure the lid and turn valve to sealing position.
5. Pressure cook on high 5-10 minutes for a 2-3 pound squash. Time will range due to size of wedges and the desired level of doneness. (If cooking whole squash, increase cooking time to 25-27 minutes, depending on desired level of doneness.)
6. Allow a 10-minute natural pressure release, then turn valve to release rest of pressure.
7. Remove the wedges using tongs and place on cutting board or in bowl.
8. Scoop out pulp and use in soups or any other recipes which use mashed or pureed winter squash. This is also excellent as fresh, homemade baby food. If you are looking to add cubed winter squash to chunky stews, decrease cooking time.
Additional note: Whole sweet potatoes and yams cooked in this same manner, without peeling them, are also very easy to prepare.
Oven roasting
1. Remove the stem and place squash in a baking dish.
2. Add 1 cup of water.
3. Roast in a pre-heated 375-degree oven for 90 minutes for a 2-3 pound squash.
4. Use a fork to test doneness. If it goes through skin easily, it is done.
Do not forget the high nutritional value of winter squash. Winter squash are loaded with vitamins A and C and provide approximately the same amount of potassium as bananas. They are also a source of vitamin B6, magnesium, iron and calcium. Beta-carotene which is found in many orange-colored vegetables, including winter squash, turns into vitamin A. Vitamin A helps maintain good vision and keeps skin healthy. Potassium helps open up blood vessels, which lowers blood pressure levels. Winter squash also contains fiber which helps regulate the digestive
tract and can help maintain blood sugar levels.
If you are looking for some recipes to include winter squash into your holiday cooking coming up, get some practice using the pressure cooker and you will have a quick and simple winter squash menu item checked off your list for those holiday meals.
To learn more, contact Janell at the Chouteau County Extension Office at 622-3036, janellb@montana.edu or in the green building next to the Chouteau County Courthouse at 1308 Franklin St in Fort Benton.
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Montana State University, US Department of Agriculture and Montana Counties Cooperating. MSU Extension is an equal opportunity/affirmative action provider of educational outreach.
