We foodies talk about food. And recently I've been asking people how they prepare their winter squash. By far, the most common answer is either baked with butter and brown sugar in the oven, or microwaved with butter and brown sugar. Oh no, not the microwave! One of the best things about baking squash is the delicious, brown caramelization that occurs when the heat of the oven browns the natural sugars. Not to mention, the aroma of squash baking fills the house with happiness.
My Great Squash Challenge is to try something other than the traditional Acorn baked with butter, brown sugar and cinnamon. That method is delicious and I remember it fondly, but it's just a start.
Plus, the list of nutritional benefits of winter squash is long and impressive. Being high in fiber and Vitamin A lead the list, followed by Vitamins C, Folate, and Omega 3 fatty acids. Squash is also low in calories at about 80 calories per cup, but this is obviously before the butter and brown sugar.
As the American diet becomes more refined and processed, fiber intake has become critically low. Most people don't have an idea of how much fiber they are actually eating, but it's safe to say that most people should double their current intake of dietary fiber from whole foods. Fiber prevents constipation and reduces the risk of colon cancer. Soluble fiber helps reduce LDL, the harmful cholesterol, and slows digestion. Slowing digestion helps us to feel full longer so we eat less and take in fewer calories. Fewer calories translates into weight control. Weight control translates into being able to wear your thin jeans to Thanksgiving dinner!
This recipe for apple and barley stuffed Delicata Squash makes enough filling to stuff two halves of one large (8-10") or two small squash. It can be varied by using a different type of squash or replacing the barley with a grain such as brown rice. Cooked orzo pasta or couscous can be substituted if you want to cut down on the cooking time but barley is a better choice from a nutritional standpoint. Barley kicks up the fiber content of this dish, adding even more benefits of fiber from whole foods. Barley is lower in calories and fat and higher in soluble and insoluble fiber than oats or oatmeal.
This is a hearty, filling dish that can easily be served as a main dish or cut in half and served as a side to a meat entree.
NOTE: Always wash the outside of any fruit or vegetable, even ones you are going to peel, just before eating or preparing to cook. Running a knife through the skin can transfer any bacteria on the skin into the fruit or vegetable. Google the best ways to wash them, there are many.
Apple and Barley Stuffed Delicata Squash
First step: The barley will need to be cooked before mixing with other ingredients. Prepare either regular or quick-cooking barley according to package directions. You will need 2 cups of cooked barley. Cooking regular barley can take an hour so allow for this time in your preparation.
Second step: Preheat oven to 350 degrees. Prepare the squash by cutting in half and scooping out the seeds and stringy insides. Brush the cut side with just a bit of vegetable or olive oil and place on baking sheet with cut side down. Bake at 350 degrees for 18 to 20 minutes until almost tender. This will vary by the density of the squash and your oven, so keep an eye on it.
Third step: While squash is pre-cooking, mix the following ingredients in 2 quart sauce pan over medium heat.
2 cups rough chopped, cored apple - leave skin on for color and fiber
1 tsp. canola oil
1/2 cup chopped onion
1/4 tsp dried thyme
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon
1/4 cup water or chicken stock
Cover and simmer above ingredients for about 10 minutes until apples are soft but not mushy. Remove from heat and add the following ingredients to apple mixture.
dash of salt and ground black pepper
1/2 tsp. fresh lemon or lime juice
1/3 to 1/2 cup grated mozzarella or other mild, grated soft cheese
2 cups cooked barley
Stuff the squash halves and return to baking sheet. Bake another 8 to 10 minutes until filling is heated through. Serve as a veggie meal or cut in half and serve as a side dish.
I don't use red meat in very many of my recipes for a lot of reasons, but this recipe uses lean, grass fed, ground beef that goes well stuffed in this Acorn squash. Have fun and adjust the flavor of the stuffing to your taste. These ingredients are a guideline of flavors, but make it yours with your own creativity. Serves 4.
2 medium to large Acorn Squash
1 lb. lean ground beef
1-1/2 cups cooked brown rice
1/2 cup cooked wild rice
1 tsp. dried Italian herbs
1/4 tsp lemon pepper
1 cube beef bouillon, dissolved in 1/3 cup boiling water
1/2 medium red onion, chopped
1/4 cup chopped sun-dried tomatoes, not the oil-packed kind.
1/3 cup dried currants or raisins
1-1/2 tsp. curry powder
1 to 2 T. tomato paste. Start with one and add more if filling is too crumbly.
Salt and pepper to taste(shouldn't need more salt with the bouillon cube)
Prepare brown and wild rices according to package directions. They can be cooked together to save time. You will need two cups total of cooked brown and wild rice. I cooked one cup brown rice with 1/4 cup wild rice and had some left over for another day.
Prepare squash by cutting in half lengthwise and scraping out seeds and strings. Preheat oven to 350 degrees. Oil the cut side of the squash with olive oil and bake cut side down on baking sheet for 15 to 20 minutes until tender but not completely done.
Brown ground beef with chopped onion in skillet and season with salt and lemon pepper to taste. When cooked through, turn heat to low and add the cooked rices and rest of the ingredients, combining all. Taste the filling and adjust flavors by adding more curry if you want, since curries vary a lot. If the filling is too dry, add a bit more beef broth.
Stuff partially baked squash with filling and return to oven to heat through and brown a bit on top, about 10-15 minutes.
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