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In the Family Kitchen
Taste the Seasonal Bounty

by Arleen Shuster, registered dietitian

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There are no seasons in the grocery store, making U.S. consumers extremely fortunate and privileged to buy most foods year round. Despite this convenience, I prefer to buy and eat foods in season. The health, economical and taste benefits are my motivating factor. Admit it — nothing beats the taste of a locally grown tomato!

Most summers, my family joins a community-sponsored agriculture (CSA) for our local produce and eggs, and we visit the community farmers’ market to supplement what the CSA does not provide. We even have a tiny garden with herbs, tomatoes, peppers, and beans. The refrigerator is bursting with seasonal vegetables!

In one of our CSA mixed produce deliveries this year, we received beets. What does one do with a plethora of beets? Refusing to waste food, I discovered several delicious beet recipes — my favorite is a beet, cabbage, carrot slaw with nuts and apples — and have even consumed the beet greens, which are rich in nutrients!

And though winter is settling upon us, there is still a bounty of seasonal produce to enjoy — like sweet potatoes, turnips, rutabaga, Swiss chard, parsnip, kale, mustard greens, collards and those hard-skinned (which enables them to have a long storage life) squashes including butternut, acorn, spaghetti squash and pumpkin. Most winter vegetables are an excellent source of beta-carotene, a powerful antioxidant and anti-inflammatory agent, and a good source vitamin C, potassium and fiber. Yet, most importantly, they are delicious and versatile.

From Asparagus to Zucchini: A Guide to Cooking Farm-Fresh Seasonal Produce by Madison Area Community Supported Agriculture Coalition is a wonderful book for ideas and recipes. So gather with friends and thaw out with delicious warm soups, stews and other recipes for cold-weather produce, and remember to give thanks to Mother Nature for her winter gifts!

The advice in this column is provided only as a guide. No endorsement is intended for products mentioned, nor is criticism meant for products not mentioned. The author assumes no liability resulting from the use of these recommendations.

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A Few Favorites for Squash

Serving Up Squash
• Top puréed cooked winter squash with cinnamon and maple syrup, or brown sugar.
• Steam cubes of winter squash, then dress with olive oil, garlic and parmesan cheese.
• Top “strings” of spaghetti squash with pasta sauce. (We add drained black beans seasoned with a pinch of cinnamon to our favorite meatless spaghetti sauce.)
• Add cubes of winter squash to your favorite vegetable soup recipe, or make your own squash soup (see recipe below).

Acorn Squash Purée
Makes 6 servings
Ingredients:
Three acorn squash, halved, seeds and string discarded
Two tablespoons unsalted butter
Freshly grated nutmeg to taste
Salt and pepper to taste

Sprinkle the cavities of the squash halves with salt and arrange the squash, inverted, in one layer in a buttered baking dish. Cover with foil and bake the squash at 375 degrees for 1 hour. Let it cool. Scoop out the squash pulp, discarding the skin, and in a food processor purée it with the butter. Transfer the purée to a saucepan and simmer, stirring occasionally, until excess liquid is evaporated. Season with the nutmeg and salt and pepper. The purée may be made one day in advance and kept covered and chilled.

Recipe from Gourmet Magazine, 1991

Roasted Butternut Squash Soup
Makes 4 servings
Ingredients:
Nonstick vegetable oil spray
12-pound butternut squash, halved lengthwise, seeded
2 cups (approx.) canned low-salt chicken broth
Pinch of grated nutmeg
Salt and pepper to taste
1 cup nonfat milk
Nonfat sour cream (optional, but makes for a nice presentation)
Chopped fresh chives or green onions (optional)

Preheat oven to 375 degrees. Spray 13x9x2-inch glass baking dish with vegetable oil spray. Place squash cut side down in prepared dish. Pierce each squash half several times with fork or skewer. Bake squash until tender, about 45 minutes. Using large spoon, scrape squash into processor; discard peel. Add 1 ½ cups broth and nutmeg and purée until smooth. Transfer puree to heavy large saucepan. Mix in milk and enough broth to thin to desired consistency. Stir soup over medium heat until heated through. Season to taste with salt and pepper. Ladle soup into bowls. Top with dollop of sour cream and chives, if desired.

Recipe from Bon Appetite, January 1996