When most people think of Squash they tend to think of something that is eaten during the cold months, either oven roasted or added to hot soups and stews; but squash, including the “Winter” (gourd) varieties, make outstanding warm weather cold dishes as well. And the best cold dishes are served raw.
All squash varieties can be eaten raw. And there are a multitude of recipes, online and off, for raw squash dishes – soups, salads and even cookies. Raw squash is not just highly nutritious, it’s also delicious. This makes the squash family of fruits the perfect example of high nutrient foods that are often cooked, depleting them of a large portion of their vital nutrients, but need not be.
Butternut squash, per 100 grams (3.5 ounces/around ¾ of a cup cubed), contains 45 calories, 2 grams of fiber, a whopping 10,630 IU Vitamin A – 354% of the RDA (recommended daily allowance), 21 mg Vitamin C – 35% of the RDA, 1.44 mg Vitamin E – 10% of the RDA, as well as 5% of the RDA for Calcium, 7% of the RDA for Potassium, 9% of the RDA for Iron.
Zucchini contains only 20 calories per 124 grams (1 cup chopped) – which you could easily burn off just by chewing it thoroughly, 1 gram of fiber, 5% of the RDA for Vitamin A, 35% of the RDA for Vitamin C, 9% of the RDA for Potassium, 2% of the RDA for both Calcium and Iron.
Yellow Summer squash contains a mere 18 calories per 124 grams (1 cup sliced), 1.2 grams of fiber, 32% of the RDA for Vitamin C, and 2% of the RDA for both Calcium and Iron.
Acorn Squash contains 56 calories per 140 grams (1 cup cubed), 2 grams of fiber, 10% of the RDA for Vitamin A, 25% of the RDA for Vitamin C, 5% of the RDA for Calcium and 10% of the RDA for Potassium.
You may have noticed that most of the squashes I’ve listed contain substantial amounts of Vitamins A and C. In the case of butternut squash, there’s enough Vitamin A (Beta Carotene) in one serving to replace the most common dosage of its supplement form.
Juice of the Day:
50% Spinach/Watercress mix
1 Celery Stalk
1 cup Squash (peeled)
1/4 Cucumber (peeled)
1/4 cup Blueberries
Juice from 1 Lemon
1 Tbsp Chia seeds
1 Tbsp Flax seeds