The winter holiday season just isn't complete without pumpkin pie. When you're busy cooking multiple dishes, canned pumpkin pie mix makes fixing dessert a snap, but the pie mix may be high in fat, sugar or calories. You can up the nutrition in your pumpkin pie without compromising flavor by adding winter squash.
Squash Nutrition
Winter squash is a good source of vitamins and minerals. Diabetes Forecast reports that winter squash is high in beta-carotene -- which the body uses to manufacture vitamin A -- as well as vitamin C and potassium. Squash also is a great source of fiber, which helps keep your digestive system healthy and protects against heart disease and some forms of cancer.
Squash Selection
You can use any type of winter squash to make pie, as all cook up soft and break down easily. If you want to replicate the classic look of pumpkin pie, you'll need to choose an orange-fleshed winter squash, such as acorn squash or butternut squash. Once cooked and mashed, these will blend perfectly with pumpkin pie mix, a useful trick if you're trying to sneak vegetables into your kids' diet, reports author Missy Chase Lapine.
Squash Prep
As good as winter squash is, it can be hard to work with. A Y-shaped ceramic vegetable peeler will cut through the tough skin on butternut squash. Once the skin is off, scoop out the seeds, and then dice and steam the flesh. When working with acorn squash, a good method is to cut off the top with a heavy chef's knife or vegetable cleaver that you tap on with a rubber-headed mallet. Then scoop out the seeds and roast the squash. Scoop out the cooked flesh when the squash is done.
Pie Tips
You'll need to adjust your pumpkin pie recipe when working with pumpkin pie mix and winter squash. One method is to replace half the pie mix with steamed and pureed winter squash. Since the pie mix contains the majority of the seasonings and binders, you will need to add spices and other ingredients. For starters, try 1/3 cup honey or agave, 1/4 teaspoon ground ginger, 1/8 teaspoon ground cloves and 1 large beaten egg. Pour the combined mix into a pie shell, and bake as usual.
References
- Diabetes Forecast: Seasonal Eats -- Winter Squash
- MayoClinic.com: Dietary Fiber -- Essential for a Healthy Diet
- "The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals"; Missy Chase Lapine; 2007
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