Low-Fat Holiday: Acorn Squash Recipes Spotlight

Winter squash has come into its own in Autumn!. The harvest is finished, the brilliant and varied hues of all types of squash is abundant in stores, and kitchens, and even some gardens still.

This seasonal type of squash is known for it's mild flavor and versatility. A rule of thumb: the more intensely colored the flesh is, the sweeter it tastes. Acorn squash, for example, can be sweet enough when cooked to replace most other sweeteners in many recipes.

Fall, or Winter squash, such as butternut, acorn, pumpkin, or spaghetti, can also be used to replace many fats in traditional recipes.Try replacing one stick of butter or a cup of margarine called for in your next baking adventure with 1/2 c. of cooked and mashed winter squash.

Of course, any of the winter squashes, as shown here with acorn squash, have delicious possibilities all on their own!

Baked Apple Acorn Squash
Serves 8
Prep time: 15 minutes
Cook time: 40-45 minutes

Ingredients:
4 Acorn Squash, cut in half and seeded
½ c 100% apple juice
4 medium sized apples, cored and sliced in eighths
2 tbs Splenda or sugar substitute
¼ tsp cinnamon
¼ tsp nutmeg
¼ c. lemon juice

Directions:
After slicing apples, place in a mixing bowl and add apple juice, lemon juice, cinnamon, nutmeg, and Splenda. Toss thoroughly and allow to stand for at least 10 minutes.
Place Acorn Squash halves bottom side down into deep sided baking dish or pan. Add apple mixture and dust with cinnamon. Place into acorn squash halves and cover with aluminum foil. Bake in 425 degree oven for 30 minutes. Uncover, and continue to bake until squash edges are lightly browned or 15 minutes longer.

Easy Winter Squash Pie
Serves 8
Prep time: 30 min
Cook time: 15 minutes

Ingredients:
4 acorn squash, cooked *
Pre-baked or frozen 9" pie shell, deep dish
¼ c. fat free plain yogurt
¼ tsp salt
¼ tsp Raisins
¼ tsp Allspice
¼ tsp Nutmeg
¼ tsp cinnamon
¼ c. crushed or chopped walnuts

Directions:

Mix mashed squash and all other ingredients EXCEPT the nuts in a large mixing bowl. Scrape entire bowl into pie shell and sprinkle with crushed walnuts. Place in 350 degree oven for 15 minutes, or until crust has browned. Serve warm or at room temperature.

* The simplest way to cook any squash is to cut into chunks, leaving the skin on. Place in a shallow baking pan with ½ c. water in bottom, cover tightly with foil and cook for 20-25 minutes at 425. After baking, squash will be soft enough to mash easily, and the meat will peel away from the skin easily.

Low Fat Acorn Squash Soup
Serves 6-8
Prep time: 10 minutes
Cook time: 30 minutes

Ingredients:
2 tsp olive oil
1 lg onion, chopped and diced
2 medium sized acorn squash, cubed and peeled.
1 lg potato, peeled and cubed
2 lg green or granny smith apples, peeled and cubed
12 cups low sodium chicken stock
2 cups skim or fat free milk
Salt and pepper to taste

Directions:
Add olive oil to large soup or stock pot and add onions until softened. Add potato, apples, squash and stock. Cover tightly, and boil until vegetables are tender, about 20 minutes. Use potato masher (or food processer for a smoother texture). Add milk and simmer just below boiling for 10 minutes. Season to taste. For additional holiday flair, serve soup warm in scooped out squash halves and dust with cinnamon before serving.

Acorn Squash Pancakes
Serves 4
Prep time: 5 minutes
Cook time: about 20-25 minutes

Ingredients:
1 medium or large acorn squash, cooked and mashed*.
1 whole egg and one egg white.
½ c skim milk or soy milk
2 c. whole wheat all purpose flour
2 tbs baking powder
¼ tsp groumd cloves
1 tbs vegetable oil

Directions:
Add eggs and milk or soy milk to squash in a large mixing bowl. In separate bowl, combine all dry ingredients (flour, spices, baking powder) and mix well. Add wet ingredients to dry and whisk smooth.

Heat oil in skillet set at medium heat. Pour ¼ c of squash batter per pancake, cook until bubbles form in middle, then flip and allow to cook for another minute and a half to two minutes. Repeat until batter is used, about 12-15 pancakes.

* The simplest way to cook any squash is to cut into chunks, leaving the skin on. Place in a shallow baking pan with ½ c. water in bottom, cover tightly with foil and cook for 20-25 minutes at 425. After baking, squash will be soft enough to mash easily, and the meat will peel away from the skin easily.