Food for all. Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries

Size: px

Start display at page:

Download "Food for all. Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries"

James Bryant
5 years ago
Views:

1 Food for all Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries

2 FOOD FOR ALL is provided by: The Salvation Army Community & Family Services 2399 South Main Street Penticton, BC V2A 5J1 Phone: Fax: If you like what you see and you would like to support us, you may send your donation to the above address. Community Kitchen Better Meals Fund

3 Give us this day our daily bread and veggies too please! Eating a variety of colours every day is a good way to get all the minerals & vitamins your body needs.

4 WINTER SQUASH Sometimes called hard squash, includes HUBBARD

5 ACORN BUTTERNUT and others not featured here, but certainly no less worthy.

6 The Humble Winter Squash is versatile, delicious & nutritious. It s easy to store, readily available and reasonably priced! And Here s The Big News Every Part Is Edible! even the flowers & leaves of course the flesh can be eaten, in so many ways The seeds can be roasted Even the rind can be eaten! In fact, in times when food was scarce, people would soak strips of the rind, dip the strips in flour and fry them. Note: when roasted squash s skin goes all crispy like a potato jacket does.

7 Butternut Squash A nutrition star! This squash is long, and pearshaped with a bulb-shaped end. Butternut squash have smooth, tan shells and a versatile, sweet, yellow-orange flesh with a slightly nutty flavour. Acorn Squash The ever popular Acorn Squash is small and acorn-shaped with smooth, dark green skin with orange patches that are deep-ribbed. The skin can also be ivory. Their orange flesh is somewhat stringy with a mild, slightly sweet flavour. Hubbard Squash Great mashed or puréed for soup, this large winter squash is often sold in pieces. Its tapered shell is dark green, blue-green or orangecoloured with small knobs covering its skin. Its yellow-orange flesh is mild-flavoured, and slightly coarse.

9 NUTRITION NOTES Winter Squash has loads of orange and yellow plant nutrients that contain Beta-Carotene, Lycopene, Potassium, Iron, Manganese, Magnesium, Calcium, Vitamin C and more. They re high in dietary fibre. Their nutrients help to protect your eyes, improve alkaline balance, promote healthy bones and joints and lower cholesterol and blood pressure. Always follow the advice of your health care provider if you have a health condition that requires you to follow a special diet.

11 BEST BUDDIES Maple syrup, honey, brown sugar, butter, ginger, allspice, cinnamon, saffron, garlic, curry, basil, cumin, oregano, rosemary, sage, thyme & applesauce.

12 HOW TO SELECT WINTER SQUASH Look for clean, thick skinned winter squash that feel heavy for their size and don t give in when pressed lightly. The squash should have a dull appearance with no blemishes or bruises. Avoid those with stems that are withered at either end. Note: a piece of vine still hanging on will help it last longer. If you are selecting squash that is already cut, flesh should appear moist when selected. HOW TO STORE IT Because of their hard shells, unpeeled winter squash may be stored a few months in a cool, dry, dark storage place that has good ventilation. Once cut, store in a plastic bag in refrigerator for up to 3 days.

13 HOW TO CLEAN IT Wash the outside of your squash before cutting it in half to prevent any field dirt or dust from getting on the inner flesh. HOW TO CUT & PEEL IT Use a chef s knife, and create a flat surface first. Carefully cut in half through the stem. Use your chef s knife to thinly peel the skin. It is quicker to remove the rind once the squash has been cooked. Scrape out the seeds and fibres with a spoon. Prepare to cook the halves or cut into cubes or slices.

14 HOW TO MICROWAVE IT Important: Stab rind 3 or 4 times with knife before microwaving! On high, cook smaller squash for 5 minutes, and the larger ones 10 minutes. Let sit until cool enough to handle. Cut squash in half lengthwise. Using a spoon, discard seeds and scoop out flesh; mash and add butter and brown sugar, and/or salt & pepper to taste. Microwaving squash 2 or 3 minutes before cutting or peeling helps you get through the tough, fibrous rind. Note: Make sure and pierce rind of spaghetti squash several times before microwaving to prevent an explosion! HOW TO STEAM IT Peel, seed and cut squash into evenly sized pieces and place, covered with tight-fitting lid, in a steamer basket above an inch of boiling water. Reduce heat to low; steam for 15 to 20 minutes, depending on size.

15 HOW TO ROAST SQUASH Roasting helps to keep its delicate flavour. Preheat oven to 400 F. Wash and cut squash in half and discard seeds. Lay halves skin-side down on a greased baking sheet. Rub flesh with butter or oil, sprinkle with salt, pepper & brown sugar or maple syrup. Flip the squash over and roast for 45 to 60 minutes, or until it is easily pierced by a fork. Skin will be blistered and crispy (making it edible as well, if desired). Remove from oven and let cool enough to handle. Scoop out flesh and enjoy. Note: Roasted squash freezes well and reheats easily. Mash it with baking liquid and use in recipe calling for squash puree. HOW TO BOIL SQUASH Peel squash then cut into 1 inch pieces. To boil, cover and cook in 1 inch boiling water for 10 to 15 minutes or until tender. Mash and add butter and seasoning.

16 HOW TO SAUTÉ SQUASH Melt 4 Tbsp butter in saucepan or fry pan. Add peeled, sliced squash. Cover and simmer over medium heat until tender, 15 to 20 minutes, stirring occasionally. Remove cover for last few minutes to evaporate excess moisture. Season as desired. MAKE LOTS & FREEZE AHEAD Once cooked, the flesh can be cut into bite-sized pieces, or seasoned and mashed, and put into single-serving muffin tins. Package in freezer bags & freeze for up to 3 months. Cooked squash can be used as a base or puree for soups, casseroles, stews, or pies. Note: Whole squash are not suitable for freezing because they may rot!

17 HOW TO MAKE TOASTED SQUASH SEEDS Long ago squash and pumpkin seeds were toasted and lightly salted and eaten like popcorn or potato chips are now. They are certainly a healthier alternative and have been said to be a potent aphrodisiac! Because they were believed to increase fertility, squash seeds were commonly planted close to homes! METHOD: Preheat oven to 325F. Wash and remove the fibres from the seeds. Dry on paper towel. Mix seeds with oil or melted butter (about 1 Tbsp per cup of seeds). Spread on baking sheet and sprinkle with salt, if desired. Bake 30 to 35 minutes, stirring once or twice. Note: Pumpkin seeds are a super food,with dietary and medicinal properties. High in fibre, with both Omega 3 & Omega-6 and phosphorous, zinc, iron and magnesium.

19 FOUR GREAT LITTLE RECIPES Tested in our Community Kitchen 1. Winter Squash Soup 2. Butternut Squash Bake 3. Pork Chops & Squash with Mustard Sauce 4. Glazed Acorn Squash

20 RECIPE 1 Winter Squash Soup Ingredients: 6 cups roasted squash, peeled & cubed 4 cups chicken or vegetable broth 1 cup onion, chopped and sautéed 4 cloves garlic, minced and sautéed 1 cup coconut milk or any milk Grated ginger or nutmeg, to taste * add some protein to this soup by adding a can of white kidney beans. DIRECTIONS: In a large soup pot combine roasted squash, stock, onions & garlic. Bring to a boil. Cover and simmer for 30 minutes. In a blender, puree soup in small batches until smooth. Return to the soup pot and blend in the coconut milk. Season with finely grated ginger and nutmeg.

21 RECIPE 2 Butternut Squash Bake INGREDIENTS: 1 medium butternut squash ¼ cup butter, melted ¼ cup maple syrup ¾ tsp cinnamon ¼ tsp ground nutmeg DIRECTIONS: Cut squash in half lengthwise, clean out seeds. Place cut side down in roasting pan. Roast until tender. When your squash is cool enough to handle, scoop out the pulp and mash it. Stir in butter, syrup, cinnamon and nutmeg. Yield 5 servings.

22 RECIPE 3 Pork Chops & Squash With Mustard Sauce Ingredients: 4 pork chops 2 Tbsp flour 2 cups boiling chicken stock 1 cup raisins 1 Tbsp lemon juice 1/2 tsp salt 1/4 tsp pepper 1 Tbsp prepared mustard 1/4 cup brown sugar

23 RECIPE 3: PORK CHOPS & SQUASH WITH MUSTARD SAUCE continued DIRECTIONS: Brown pork chops and place in a casserole dish. Cover & bake at 375 for 30 minutes. In the pan that browned the pork chops, sprinkle in flour. Stir to blend. Add chicken stock, raisins, lemon juice, salt, pepper, mustard and brown sugar. Simmer and stir until slightly thickened. Place cubed squash (as much as you like or can fit into the casserole) on top of pork. Pour sauce over and bake at 350 for at least 1 hour or until the pork is tender.

25 RECIPE 4 Glazed Acorn Squash Preheat oven to 400. Place acorn squash cutside down on baking sheet. Bake acorn squash 30 minutes or until tender. Turn squash halves right-side up, season with salt and fill each half with one of the glazes below. Then bake 10 to 15 minutes longer. Basic Glaze: Add ½ tbsp. butter and 1 tbsp brown sugar, honey or maple syrup. Orange Glaze: add ½ tbsp. butter and 1 tbsp brown sugar or maple syrup and ½ tbsp. grated orange peel. Apple Filling: Add ½ apple, sliced, ½ tbsp. raisins, 2 tbsp brown sugar, 1 tbsp butter, a dash of cinnamon. Bake 15 minutes or until apple is tender.

27 HOW TO GROW WINTER SQUASH Winter squash grow best in warm soil and do not tolerate frost or cold nights. They like full sun. Squash can be successfully started in a greenhouse. Start seeds four weeks earlier than last average spring frost. They will take about a week to germinate and with three weeks to grow will still be small plants when it is time to transplant into the garden. Or, when the garden soil warms, seed directly into the garden bed 3 seeds per hill. Squash enjoys a rich soil. Keep weeded and watered. About two weeks before the expected first frost remove new blossoms so set fruit can mature. Cut back on the watering.

28 YOUR WINTER SQUASH NOTES, TIPS & RECIPES

29 YOUR WINTER SQUASH NOTES, TIPS & RECIPES

30 YOUR WINTER SQUASH NOTES, TIPS & RECIPES

31 Food Banks are not a solution to the issues of poverty and hunger in our communities. We are turning a page. The Salvation Army Penticton Community Ministries is dedicated to helping supply the basic human need for food through our food bank, but we are also looking at long-term solutions like getting back to the basics of buying in bulk, cooking from scratch, and growing vegetables and preserving them!

32 Prayer of Gratitude Thank you Lord For the abundance of food we are about to receive for the nourishment of our bodies. Thank you for the community of people that you have blessed us with to plant and harvest this food that we may feed our neighbours and ourselves.

33 We sincerely thank: Lee McFadyen for the How to Grow it pages Sarah Campbell for the artwork Lorraine Pattison for her food wisdom Donna Benson for her Vision Lester Patrick for the photography

34 This FOOD FOR ALL WINTER SQUASH HAND BOOK has been sponsored by and Campbell s Canada is the founding sponsor of the Community Kitchens Better Meals fund, helping Canadians to reconnect to the preparation of simple, better-for-you meals With warm thanks to our designer & printer:

Make meals to take home, learn the basics of making nutritious meals from scratch, try new

35 Our Community Kitchen runs each Thursday out of our fully equipped commercial kitchen at our church location on 2469 South Main. Make meals to take home, learn the basics of making nutritious meals from scratch, try new ethnic recipes, learn to can and dehydrate local fruits and vegetables, enroll in nutrition education classes. To pre-register call

36 THE SALVATION ARMY PENTICTON COMMUNITY GARDEN Learn to grow it! Call the Food Bank at to get involved.

Food for all. Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries

Food for all. Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries Food for all Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries FOOD FOR ALL is provided by: The Salvation Army Community & Family