So Many Squash, From Soup to Nuts

I was driving by my favorite produce stand the other day. They had so many pumpkins. Their sign said “28 kinds.” And that is just what we consider to be “pumpkins.” In the gourd family, also known as the Cucurbitaceae family (yes, it includes, among others, cucumbers), there more than 900 kinds of vegetable!

I had a great harvest of this plant family this year from my garden. I grew acorn squash, butternut squash, delicata squash, pumpkins in every size and shape, and I have a lot of them. The great thing about these gourd-type veggies is that they will keep a long time in my cool, but not freezing, garage. They can be added to daily meals all through the winter, bringing with them tons of vitamin A, C, B6, folate, potassium and fiber.

These veggies are so versatile I came up with a whole meal made just from squash and pumpkins. Literally—from soup to nuts. I doubt I’d actually make all these foods on the same day, but it’s fun to think about. I start with a salad and soup, move into main courses, and of course I end with wonderful pumpkin and squash desserts.

I’ve included recipes for a low-potassium pumpkin pie for people who might know someone on kidney dialysis. Most people on dialysis need to limit their potassium, although it depends on the kind of dialysis they receive and their individual laboratory values. The pumpkin chiffon pie makes a nice gift to bring to a potluck if you know someone who needs to limit their potassium. Everyone else will find it delicious as well. 

I’ve also included a pumpkin pie recipe that’s higher in potassium, because for those folks without kidney failure, higher potassium intake is a good thing.

If you don’t know which pie is the best choice for you or whoever you are cooking for, ask them if they are on a low-potassium or high-potassium diet. If they don’t know, they should ask their medical provider. It’s also a great time to check in with a registered dietitian if you are unsure, since potassium needs can be very different for different stages of kidney failure.

Squash, Blue Cheese and Hazelnut Salad

1 pound of cubed cooked butternut squash (hint: you can often find butternut squash already peeled and chopped at your local market). Cook in microwave for 5-7 minutes or until fork tender, but not too soft. Chill. You can also use leftover squash this way.

½ cup blue cheese, stilton, gorgonzola or goat cheese

½ cup fresh basil leaves

½ cup coarsely chopped hazelnuts

Dressing:

½ cup olive oil

3-4 tablespoons vinegar to taste (red wine, white or apple cider vinegar)

1 tablespoon sugar or honey to taste

1 tablespoon Dijon mustard.

Preparation:

If squash pieces are too big, cut into bite-size pieces. Put in large salad bowl or individual bowls. Crumble cheese over squash, sprinkle with basil leaves and hazelnuts. Toss with dressing or let guests dress their own salads

Nutrition Facts (based on 4 servings): Calories:460, Carbohydrates: 9 gm, Protein: 7 gm, Sodium: 241 mg    

Squash Soup

2 pounds of peeled chopped squash or pumpkin (hint: you can often find butternut squash already peeled and chopped at your local market).

4 cups salt-free broth or water

1 medium potato, chopped

1 cup chopped onion

2 cloves garlic, crushed

2 tablespoons grated fresh ginger

½ cup chopped toasted cashews or almonds

3 tablespoons butter or olive oil

1 cup milk, or yogurt, buttermilk, heavy cream or sour cream

1 teaspoon curry powder or garam masala

Preparation:

Bring squash, potato and broth to a boil. Cover and simmer 15-20 minutes till fork tender.

Meanwhile chop onion, crush garlic cloves and chop nuts. Sauté onions, garlic and ginger in butter or oil until clear.

Combine all ingredients in a blender and puree or use an immersion blender to puree all ingredients in the pan with the squash, potato and broth. Then whisk in just one of the dairy options. Heat very slowly if needed, but don’t let it boil, otherwise the dairy may curdle.

Nutrition Facts (based on 8 servings): Calories: 196, Carbohydrates: 24 gm, Protein: 5 gm, Sodium: 59 mg  

Barbecued Squash

1-2 acorn, butternut or delicata squash sliced in 1″ thick slices (you can leave the skin on)

1-2 tablespoons olive oil

1-2 tablespoons brown sugar

1-2 tablespoons butter

Preparation:

Heat BBQ grill until quite hot (about 400 degrees).

Melt butter and add brown sugar in small saucepan or microwave. Stir.

Brush squash with light coating of olive oil and place on grill for about 5 minutes and turn.

When fork tender, brush squash with melted butter and brown sugar.

Leave on grill 1 minute, remove and serve.

Nutrition Facts (based on 8 servings). Calories: 99, Carbohydrates: 19 gm, Protein: 1 gm, Fiber: 3 gm, Sodium: 6 mg

Baked Squash with Pineapple

This recipe can easily be doubled or tripled, depending on how many people you are feeding.

1 acorn squash, cut in half and seeded

2 teaspoons + 1 tablespoon unsalted butter

2 teaspoons brown sugar

3 tablespoons pineapple, crushed

1/4 teaspoon nutmeg

Preparation:

Preheat oven to 400 degrees.

Place squash with cut side up in greased baking pan.

Place 1 teaspoon butter plus 1 teaspoon brown sugar in each acorn half.

Cover squash with aluminum foil and bake until tender, approximately 30 minutes.

Scoop cooked squash out of shells, leaving a 1/4 inch thick shell.

Mix cooked squash, pineapple, 1 tablespoon butter, and nutmeg. Beat until smooth.

Spoon mixture into shells; heat at 425 degrees for approximately 15 minutes.

Nutrition Facts (based on 2 servings): Calories: 202, Carbohydrates: 31 gm, Protein: 2 gm, Sodium: 90 mg

Pumpkin Chiffon Pie

This recipe is great for people on kidney dialysis who need to restrict their potassium intake. It has all the flavor of pumpkin pie with only 117 mg of potassium. Be sure to use pasteurized egg whites, since they are not cooked in this recipe. You can find them in cartons in the dairy aisle of your local grocery.

1 cup cold water

1 tablespoon packaged unflavored gelatin

1/2 cup + 1 tablespoon pasteurized egg whites

3 egg yolks

1 cup sugar

1/2 cup milk

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/2 cup cooked pumpkin, squash or sweet potato

1/2 teaspoon nutmeg

1/2 teaspoon ginger

1 pie shell (9 inch)

Preparation:

Pre-bake pie shell, according to package directions.

Soak gelatin in water and set aside.

Beat egg yolks slightly until blended.

Add pumpkin, squash or sweet potato, milk, sugar, and spices. Cook over hot water until thick.

Stir in gelatin until dissolved. Cool.

Whip eggs and salt until stiff.

When pumpkin mixture begins to set, fold in egg whites.

Fill pre-baked pie shell and chill for several hours.

Nutrition Facts (based on 8 servings): Calories: 220, Carbohydrates: 27 gm, Protein: 7 gm, Sodium: 218 mg, Potassium: 117 mg

Harvest Pumpkin Pecan Pie

This pie has plenty of potassium, which is good for people who are not on kidney dialysis. It is also a great choice if you want both kinds of traditional harvest pies at once—pumpkin and pecan.

1 pie shell (9 inch)

2 eggs

2 cups canned pumpkin or cooked pumpkin or squash

2/3 cup sugar

1 teaspoon cinnamon

½ teaspoon ground ginger

¼ teaspoon nutmeg

½ teaspoon vanilla

1-2/3 cups whole evaporated milk (calories will decrease if 2% is used)

Optional nut topping ingredients:

2 tablespoons brown sugar

1 tablespoon corn syrup

2 tablespoons melted unsalted butter

½ teaspoon cinnamon

1 cup coarsely chopped pecans or walnuts.

Preparation:

Preheat oven to 425 degrees.

Unroll pie crust and fit into 9” pie pan.

Mix eggs until they are creamy, light yellow.

Add all other ingredients and mix well.

Pour filling into pie pan. Bake 15 minutes.

While baking, mix all ingredients together for nut topping if desired.

At this point, you can add the nut topping by spoonfuls around the edge of the pie if desired.

Turn oven down to 350 degrees, with or without topping, and cook about 35 minutes, checking so topping doesn’t burn. Cover with foil if needed.

Best served chilled.

Nutrition Facts (based on 8 servings): Pumpkin pie without topping: Calories: 283, Carbohydrates: 41 gm, Protein: 6.7 gm, Fat: 10 gm, Sodium: 205 mg, Potassium: 300 mg

If you add the topping, add this amount per slice (based on 8 servings): Calories: 83, Carbohydrates: 7.3 gm, Protein: 1 gm, Fat: 10 gm, Sodium: negligible, Potassium: 130 mg

Toasted Pumpkin or Squash Seeds

2 cups pumpkin or squash seeds, unwashed

1 1/2 tablespoons butter, melted

1/2 teaspoon Worcestershire sauce

Preparation:

Preheat oven to 250 degrees.

Mix 2 cups unwashed pumpkin or squash seeds, 1 1/2 tablespoons melted butter, 1/2 teaspoon Worcestershire and spread seeds out on a cookie sheet.

Place in preheated oven. Stir occasionally, until browned and crisp—about 2 hours.

Serve warm or cool.

You can store the seeds airtight (make sure they are fully cooled) up to 1 week.

Nutrition Facts (based on 4 servings): Calories: 206; Carbohydrates: 6 gm; Protein: 9 gm; Sodium: 10 mg

Eating Well, Living Well classes

Studies show that working with a registered dietitian can delay kidney failure and postpone dialysis for longer than two years. FREE nutrition classes taught by Katy’s former team of registered dietitians are available at convenient times and locations around Puget Sound.

Eating Well, Living Well classes teach people how to eat healthier to slow the progress of kidney disease and postpone dialysis. Learn more at www.nwkidney.org/classes.

Contributor Katy G. Wilkens retired as registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards for excellence in education and for significant contributions in renal nutrition. She has also been awarded the Medal of Excellence in kidney nutrition from the American Association of Kidney Patients.