5 Super Healthy Squash Recipes

Squash is one of the most versatile and delectable foods available all over the world. It is one of the oldest cultivated crops on earth and an important part of the “Three Sister Crops” along with maize and beans. There are dozens of squash varieties and are simplified into either summer or winter squash depending on the season when the fruit ripens. Medical professionals would always emphasize the importance of including squash to our daily diet. Packing an impressive amount of vitamin A and carotenoids, squash is best known for its ability to promote good eyesight. However, the health and medicinal benefits of squash do not end there. It is rich in various organic compounds, nutrients, vitamins, and minerals to aid in skin care, toughen the immune system, help prevent cancer, regulate blood sugar levels, build strong bones, promote heart health, and reduce the symptoms of insomnia.

If you have been preparing and cooking squash the same way, we have five quick, easy, delicious, and super healthy squash recipes to cover your entire day’s meal. Hash browns for breakfast, fries as a snack, and two types of pasta dishes and burgers for lunch or dinner.

Ingredients:

Squash Fries:

This recipe takes about 25 minutes to make. Serves 2 to 3.

• 1 butternut squash, cut into strips
• 2 tbsp olive oil
• ½ tsp salt

Spaghetti Squash:

This recipe takes about 25 minutes to make. Serves 2.

• 1 spaghetti squash
• ½ cup of water
• 1 cup of pasta sauce

Squash Burger:

This recipe takes about 60 minutes to make. Serves 4.

• 1 butternut squash
• 1 tbsp olive oil
• 1 tbsp seasoning mix
• 1 cup of breadcrumbs
• ¼ cup of chopped sun-dried tomatoes
• ¼ cup of parmesan cheese
• 1 shallot, finely chopped
• ¼ tsp salt
• ⅛ tsp pepper
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 4 buns, split in half and toasted

Squash Hash Browns:

This recipe takes about 20 minutes to make. Serves 1 to 2.

• 1 young acorn squash
• 1 tbsp olive oil
• 1 sunny side up egg

Squash Noodles:

This recipe takes about 15 minutes to make. Serves 1 to 2.

• 1 zucchini
• 1 cup of prepared pesto

Instructions:

Squash Fries:

Preheat the oven to 425F.
Arrange the butternut squash strips in a single layer on a baking sheet.
Drizzle with olive oil and sprinkle salt on top.
Bake in the preheated oven for 20 minutes.

Spaghetti Squash:

Cut the spaghetti squash in half, lengthwise.
Scoop out the seeds.
Put water on a microwave-safe plate.
Place the butternut squash, cut-side down on the plate.
Cook in the microwave for 20 minutes.
Scoop out the flesh of the spaghetti squash into a serving dish.
Pour pasta sauce on top.

Squash Burger:

Preheat the oven to 475F.
Cut the butternut squash in half, lengthwise.
Scoop out the seeds, then place on a baking sheet cut-side up.
Drizzle olive oil, then sprinkle seasoning mix on top.
Bake in the preheated oven for 45 minutes.
Place the squash in a large mixing bowl.
Using a potato masher, mash the squash until smooth.
Add breadcrumbs, sun-dried tomatoes, parmesan cheese, shallot, salt, pepper, and garlic cloves.
Mix well, then form the mixture into 4 patties.
Heat olive oil in a non-stick pan over medium heat.
Fry the squash patties for 3 to 4 minutes on each side or until golden brown.
Place each pattie on the bottom half of the buns, then cover with the top half and serve.

Squash Hash Browns:

Scoop out the seeds from the squash, then cut the flesh into small cubes.
Heat olive oil in a skillet over medium heat.
Add the squash pieces, then stir-fry until golden brown.
Transfer to a plate, then top off with a sunny side up egg.

Squash Noodles:

Run the zucchini in a veggie spiralizer to make zoodles.
Transfer the zoodles to a serving plate, then top off with prepared pesto sauce.

Ideas And Tips:

For the fries and burger patties, you can also use sugar pumpkin, buttercup, Hubbard or acorn squash.

For the hash browns, you can also use zucchini or yellow summer squash.

The zoodles can be served raw, boiled or sautéed.

If you do not have a microwave, you can steam, boil or bake the spaghetti squash.

images – https://www.youtube.com/watch?v=bNjF9YtgXVY