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Nutrition Times
October 2021
Fall for Squash
Fall is in the air, and with it brings an abundance of squash. Embrace the fall season and these beautiful sweet gems in both savoury and sweet applications. Fall squash comes in many varieties including: pumpkin, acorn, butternut, spaghetti, and kabocha.
Health Benefits of Squash:
-Vitamin A
-Vitamin C
Other Reasons to Eat Squash?

-Taste – delicate & sweet, great for sweet & savoury dishes
-Adds beautiful colour to your plate
-Economical vegetable that is easy to store and cook
Types of Squash and Ideas to Enjoy Them
 Pumpkin: The true ‘classic’ squash. Note: pumpkins for cooking or baking are ‘sugar pumpkins’, and aren’t to be confused with pumpkins used for carving (which are watery in flavor). Cooked and pureed pumpkin makes a great addition to pancakes (pictured above).  For a beautiful fall-hued smoothie, blend pumpkin puree with banana, orange juice and milk or non-dairy beverage. Pumpkin puree is also an excellent addition to oatmeal.

Acorn: With a delicate sweet flavor, acorn squash is best roasted. Also try it stuffed.

Butternut: Sweet and slighty nutty in flavor, with a deep yellow-orange hue. Great in pureed soups or as a complementary flavor to balance spicy curries.

Spaghetti: As the name implies, this type of squash is a perfect substitute for spaghetti! Its mild not particularly sweet flavour pairs well with different sauces.

Kabocha: Also called ‘buttercup’ squash. Kabocha has a dark orange hue and is more starchy. Its firmer texture holds up well in curries, or roasted and added to salads.


Around the World with Squash

Did you know many countries have staple dishes featuring squash? Travel around the world from the comfort of your kitchen, with the recipes below. To get the full recipe, click on the recipe name.

Philippines – Ginataang Kalabasa (kabocha squash cooked in a savory coconut milk broth). Served with rice.

Mexico Pumpkin empanadas (pastry filled with a sweet, lightly spiced filling)

Brazil Camarao na Moranga (shrimp stuffed pumpkin). A main dish enjoyed year round in Brazil. Made by roasting a whole squash, then filling with a layer of cheese, and a tomato-spiced shrimp stew.

ZimbabweNhopi (savory porridge made with pumpkin, peanut butter, and cornmeal). A traditional Zimbabwen snack, that can also be served for breakfast.

Japan Oyaki (Japenase Stuffed dumplings). Savoury dumplings with a unique cooking method – they are first pan-fried, then steamed or broiled.

Afghanistan Kaddo Bowrani (Spiced pumpkin with yogurt sauce). The spicy and cooling flavours in this dish balance perfectly.

Korea Hobakjuk (pumpkin porridge with sticky rice balls). A popular dish in Korea, this comforting porridge is typically served for breakfast or dessert.

Italy Pumpkin gnocchi (flour dumplings made with cheese and pumpkin puree). With a small ingredient list, mostly pantry staples, this dish can be easily prepared.


Find a Dietitian
Upcoming Nutrition Classes

Prenatal, Infant and Toddler Nutrition Classes:
To look for upcoming classes, and to register, please visit 
Alberta Healthy Living Program: The Alberta Healthy Living Program classes are available to help manage chronic conditions. Topics include Diabetes, Weight Management, Stress Management, Healthy Eating to Reduce your Risk, Emotional Eating and more. Access the Class Guide here.
To register call: Lethbridge 1-866-505-6654 or Medicine Hat/Brooks 1-866-795-9709.

Please Note: Due to COVID-19, all nutrition classes are now being offered online via Zoom.

If you have questions, contact your local Registered Dietitian at Community Health Services:

Medicine Hat: 403-502-8200
Brooks: 403-501-3300
Lethbridge: 403-388-6666
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