FOODS THAT HEAL: Food of the month: squash

FOODS THAT HEAL: Food of the month: squash. Extremely versatile, this recipe can be served as a mouth-watering rustic main or a beautiful side to complement an entree. The combination of feta cheese and sausage delights the palate with a savoury finish to every bite. It’s also a delicious comfort food on a crisp winter day. Photo/GEOFF GEORGE

From the common cold to depression to heart disease, certain foods have been shown to aid in the prevention, management and treatment of acute and chronic illness. With so many of these foods available locally in Canada, why not incorporate them into your weekly menu?

They're delicious and good for you.

This month, I'm calling out squash. Long heralded as a Thanksgiving staple, winter squash is actually available throughout the early months of the year. It's also a nutritional star.

Let's have a closer look.

Squash is divided into two categories: winter and summer.

The difference between the two is evident in the time of year the squash is harvested and in their skin and shelf life.

Contrary to its name, winter squash is harvested in the fall. It's characterized by a tough rind and can be stored in a cool, dry place for several weeks. Summer squash varieties are harvested in the summer and due to their tender rind, they should be handled with care and consumed within a week.

Popular winter squash varieties are acorn, buttercup, butternut, hubbard, spaghetti and pumpkin.

The common summer squashes include zucchini, yellow crookneck and patty pan.

All types boast impressive nutrient profiles and are particularly rich in beta carotene, an antioxidant believed to enhance the immune system. Beta carotene is also responsible for the bright orange colour of the flesh, with paler squash containing less of the antioxidant.

Squash is also a source of soluble and insoluble fibre, which aids in digestion and elimination. Adequate fibre intake appears to reduce the risk of developing many conditions, including heart disease, diabetes and constipation.

Other reasons to consume squash: it's a source of potassium, a mineral essential for proper function of cells, tissues and muscles, as well as folate, which is especially important to women of a child-bearing age. Squash is also low in calories and fat.

Don't forget about the seeds. Pumpkin seeds may be the most common, but others are equally delicious. Eat them raw or roasted for a boost of iron and omega-3 fatty acids.

Choose winter squash with a hard surface, free of soft spots and scrapes. Summer squash is tenderer and bruises easily so select and handle with care.

Next time you're in the kitchen, add squash to your soup or curry. You can also sneak pureed squash into your baking for a moist, sweet taste and boost of nutrition - your kids will never notice.

Stuffed acorn squash with sausage and rice

2 acorn squash, halved and seeded

1 tbsp olive oil

1/2 lb gluten-free turkey sausage, casing removed

1 onion, finely chopped

1 red pepper, finely chopped

1 cup cooked brown rice

2 cups gluten-free chicken broth

1/4 cup fresh chopped parsley

2 oz crumbled goat cheese

Heat oven to 400 F .

Rub cut squash all over with oil - including the skin - and place cut side down on a parchment-lined rimmed baking sheet. Bake in oven until tender while preparing filling, about 30 minutes. Remove from oven and cool slightly before turning over.

In deep skillet, brown sausage meat, breaking meat into small pieces with the back of a wooden spoon. Transfer to plate. Add onion and red pepper to the skillet and cook until onion is tender and browned, about seven minutes.

Stir in rice and cook until rice is coated, about two minutes. Stir in broth, scraping any brown bits from the bottom of the pan. Bring to boil, reduce heat to low, cover and simmer until most of the liquid has been absorbed, about 45 minutes. Stir in sausage, parsley and crumbled goat cheese and divide rice mixture evenly over the squash, packing slightly.

Return to oven until heated through, about 15 minutes. Serve with a crisp green salad.

Variation: Make this a vegetarian option by replacing the turkey sausage with dry red lentils. Just add the rinsed lentils to the onions and peppers and proceed as directed.

Tip:

Adding some chopped nuts on top adds great flavour and crunch.

~ Recipe courtesy of www.riceinfo.com