February Veggie of the Month: Exotic Veggies (Squash)
Check your neighborhood Healthy Hotspots (La Unica & Hidalgo Meats) for these delicious veggies.
If you can’t find Calabaza or Chayote, try another type of squash, perhaps one grown locally - you won’t be disappointed!
Calabaza is a type of pumpkin-like squash that is round in shape and varies in size. It can be as large as a watermelon or as small as a cantaloupe. The color of calabaza can also vary and may include greens, tans, reds and oranges. Some squash are all one color while other calabaza are multi-colored and may include all of colors listed above.
This squash is popular in the Caribbean as well as Central and South America. It is also commonly called a West Indian Pumpkin.Calabaza has a sweet flavor and its texture is firm. This is similar to the taste and texture of more familiar varieties of squash, such as butternut or acorn.
Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle.
Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.
Click the link for a delicious Calabaza Soup Recipe (You can substitute any type of squash for calabaza)
1½ lb Calabaza squash, diced
1 green bell pepper, chopped
1 garlic clove
4 scallions, minced
1 Tbsp dried thyme
1 tsp allspice
1 tsp cumin
1 tsp fenugreek
1 large ripe tomato, chopped
¼ cup coconut milk
¾ cup low-fat milk (1%)
Simmer all the ingredients except the milk in 5 cups of water for 1 hour. Strain the liquid into a bowl and allow the solids to cool. Puree the cooled solids.Return the puree to the soup pot along with the stained liquid and add the milks. Simmer, uncovered, until the mixture is thickened to your desired consistency.
Nutritional analysis per serving: Calories 106, Calories from Fat 25%, Fat 3g, Protein 3g, Carbohydrates 18g, Fiber 4g, Cholesterol 2mg, Sodium 187mg.
Shop Blue Island Health Hot Spots for December’s Veggie of the Month: Root Vegetables
Root Vegetables include Potatoes, Sweet Potatoes, Carrots, Turnips, Rutabagas, Celery Root (or Celeriac) and Beets. Root vegetables are classified as the starchy tubers and taproots of a plant. If left alone they would supply all the nutrients needed by the plant, but we dont. Instead we pull them up so that we may enjoy their vitamin rich yummy-ness.
Some things you can do with root vegetables include:
Braise-Cut them into peices and simmer in a small amount of broth until they are tender, and starting to brown. Sprinkle on your favorite herb.
Grill-Many people dont think of grilling root vegies, but they can be delicious when brushed with olive oil and cooked on an open flame. 10 minutes per side on a med hot grill will give them a crispy outside and tender sweet inside.
Root Vegetable Fries-works best with high starch varieties such as potatoes, or sweet potatoes. Cut the veggies into sticks, as evenly as possible. Soak in cold water for 30 minutes, pat dry thoroughly. heat oil to 325-375. Fry in small batches until tender and browned. drain on cooling rack or paper towels.
Visit Blue Island’s Healthy HotSpot Locations, Hidalgo’s Meat Market and La Unica for root vegetables and other healthy food choices.
(Source: localfoods.about.com)
