Super Squashes

by Ricki Heller

Autumn has arrived-shorter days, cooler breezes and colourful leaves dotting the trees all herald the new season. Along with the weather come changes to the foods we eat: cool, green leaves of summer salads give way to brilliant yellows and deep oranges of winter squashes. Now's the perfect time to take advantage of these nutritional powerhouses. Besides being economical and easy to prepare, squashes (actually fruits that are part of the gourd family) offer a variety of health benefits.

Unlike the lighter summer varieties such as zucchini or pattypan, winter squashes like butternut, acorn, or the holiday pumpkin have harder skins and seeds, and are available in a variety of shapes and sizes. They offer heavier, denser flesh that becomes sweet and smooth with longer cooking.

Winter squashes' creamy texture and delicate sweetness come from their higher sugar content. But unlike simple sugars (such as granulated sugar), the complex carbohydrates in squash take longer to digest and break down, causing a slower, longer rise in blood sugar levels than, say, a candy bar. This means they provide a source of long-term energy and satisfaction that won't contribute to cravings. The natural sugars in squash lend a light sweetness to pies (such as traditional pumpkin), muffins or pancakes. And in a pinch, you can substitute butternut or acorn squash for part of the pumpkin in a recipe. To maximize the sweetness of your squashes, cut them in half, remove the seeds, and bake in a 350 degree oven.

Another great benefit you'll get by eating squashes is their high fibre content. Research has shown that a diet with 30 per cent or more fibre can help to prevent cancer of the colon and may protect against other cancers as well. By eating just 1/2 cup of cooked pumpkin, you'll obtain 5 grams of dietary fibre, about 20 per cent of the recommended daily requirement for good digestion and bowel health. For the same amount of fibre, you'd need to eat 1/2 cup prunes or a whopping 5 cups of lettuce.

What lends squashes their deep orange color is beta carotene (the same major nutrient found in carrots), which is converted by the body into Vitamin A. In fact, gram for gram, squash contains more beta carotene than carrots, so it's an excellent way to obtain this essential nutrient that's so important for eye health, skin and mucus membranes, immunity, and more. In addition, various studies have shown that people who consume large amounts of beta-carotene through food (rather than supplements) have a lower incidence of cancer than the general population.

Finally, when you carve your Hallowe'en pumpkin this October, don't neglect the seeds you scrape out! Inside those shells are little green gems of nutritional value. Pumpkin seeds contain both Omega 3 and Omega 6 essential fatty acids, the "good" fats that are beneficial for cardiovascular health.

The seeds also have a substantial concentration of both iron and zinc. Used for more body functions than any other mineral, zinc supports the immune system and is especially important for men as they age. According to Earl Mindell in his book, The Anti-Aging Bible, eating pumpkin seeds supports prostate health and may help prevent BPH (Benign Prostate Hypertrophy, or enlarged prostate).

Both pumpkin flesh and seeds can be beneficial to combat intestinal worms or parasites as well, according to Paul Pitchford in his classic tome, Healing with Whole Foods. Pitchford suggests that these seeds, lightly roasted, can help to prevent infections from hidden critters in some raw fruits and vegetables.

So enjoy creating your Jack-O'-Lantern this year, but be sure to eat some, too, along with the other healthful squashes of the season.

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