The shape of these makes for fun meals because they can act like a bowl; roast and fill with other veggies and/or protein. If you roast them long enough, the skin can be eaten, too.
The traditional choice for soups. Instead of adding cream and sugar, as called for in many recipes, use broth, onions and garlic, and consider curry for additional flavor. Try pureeing with carrots or apples for extra nutrients.
A favorite for pies, pumpkin can also be made into yummy soups, breads and vegetable-based curries and quiches. Experiment with different varieties, such as Cinderella and sugar pie. This is also an excellent choice for enjoying the seeds; simply clean and roast them and consider different spice mixes. Try sweet, with cinnamon, nutmeg and a dash of honey; or spicy, with red or cayenne pepper.
This variety looks as beautiful as a table decoration as it does on your plate. The shape also serves as a great bowl for a meal. As a savory dish, roast and cube, then sauté with onions and herbs such as sage and an acid such as lemon. Mix with roasted winter vegetables and a tahini-based dressing.
The following varieties are lower in calories and carbohydrates. Consider adding these to your plate and subbing for rice or potatoes, or their more starchy winter squash counterparts.
With this variety, you can easily enjoy the skin because it’s so thin; it adds texture and taste. A simple preparation approach is to cut in half, de-seed, slice into half-moons and roast with oil, salt and pepper to throw into a vegetable-rich (non-starchy vegetables) salad.
You also can eat the skin and get extra fiber with this variety. It’s more meaty than delicata, with its own sweet flavor. A personal favorite cooking method is to roast wedges with cinnamon and salt for a sweet and savory side.
A favorite to substitute for traditional pasta. Healthwise, it’s a great choice, too, because it’s low in calories and carbs. Spaghetti squash also has more fiber and nutrients than pastas made from refined flours. Steam, scoop out the strands and add whatever you would add to pasta: a meat sauce, roasted veggies or simply some pepper and a sprinkle of Parmesan cheese.
Many ingredients are prone to infestation. Please consult a local Rav for specific guidelines on how to avoid transgressions related to insects.
Jae Berman is a registered dietitian, a personal trainer and owner of Jae Berman Nutrition.