Going Gluten-FreeJanuary 8, 2014

Oh My Gourd!

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Posted by Living Without contributor Matthew Kadey, RD

Low in calories and high in fiber, winter squash brings a slew of nutrients to the table. Now’s the perfect time to take advantage of these delicious and versatile veggies.

Cook It Quickly

Roasting winter squash in the oven is undeniably the most flavorful way to prepare the gourds. But if you’re short on time, zap your squash in the microwave.

How To: Arrange seeded squash halves or slices in a microwavable dish, flesh side down, and cover loosely with parchment paper. Microwave 8 to 12 minutes or until flesh is tender. Let stand 5 minutes.


Roast the Seeds

Squash seeds are brimming with nutrients like zinc, magnesium, iron and phosphorus. When roasted, the seeds are a healthy topping for salads and soups and they’re delicious mixed into granola.

How To: Lightly coat seeds in oil and toss with seasonings of choice. Spread out evenly on a baking sheet. Cook in preheated 300-degree F oven for 15 minutes or until golden.


Prepare a Puree Pureed winter squash adds a boost of nutrition and sweet flavor to a variety of dishes, such as dips, baked goods, pancakes and oatmeal. Extra puree can be divided among muffin cups and frozen into ready-to-use portions. Stored in an airtight container or zip-top bag, frozen squash puree will last 4 months.

How To: Roast, steam or microwave squash halves, wedges or cubes until the flesh is very tender. Scrape the flesh into a bowl and mash with a fork or potato masher. For a smooth consistency, use a food processor.

For more delicious gluten-free recipes using winter squash, go to LivingWithout.com.

Comments (1)

Add squash or pumpkin puree to chili, spaghetti sauce, tacos. An amount per cup of tomato, so you can put a little in tacos and more in chili. It really adds to the flavor!

Posted by: Julia F | January 9, 2014 10:29 AM    Report this comment

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