If you're short on canned pumpkin or are looking for a new twist on an old favorite pie recipe, try using other squash. Instead of using a whole pumpkin, substitute canned winter squash like acorn, butternut or kabocha. The flavor won't differ much, and these have a similar texture as the canned pumpkin.
Nutrients
Substituting squash for pumpkin will add additional nutrients to your pie. Winter squash is a source of carotene, including beta-carotene and alpha-carotene. Easy to find at most grocery stores, squash is also a source of zeaxanthin and beta-cryptoxanthin as well as lutein, which is important for eyesight. In a study published in the September 2003 issue of "Cancer Epidemiology, Biomarkers and Prevention," researchers discovered that those who ate the most beta-crytpoxanthin-rich foods were 27 percent less likely to develop lung cancer. The study also concluded that smokers who ate diets rich in beta-crytpoxanthin had a 37 percent reduced risk than those consumed less of the nutrient.
Kabocha
Kabocha, also known as Japanese pumpkin or Japanese squash, is a Japanese squash that has a similar look and shape to a traditional pumpkin and has orange flesh. It's also one of the sweetest winter squash, making it a great substitution for canned pumpkin in desserts or sweet side dishes. You can use its puree in recipes in place of canned pumpkin, especially in a pie. For a healthy side dish, puree it with jalapenos for some heat, along with sea salt and lime juice.
Butternut
If you're looking for a pumpkin pie substitute, butternut squash, when pureed, takes on a similar texture, color and flavor, especially when mixed with traditional pie spices like clove, ginger, nutmeg and allspice. You can prepare it exactly as you would pumpkin. Butternut squash is especially high in beta-crytpoxanthin and is a heart-healthy food. It's a source of dietary fiber, B vitamins and folate. A 2011 study from Northwestern Medicine suggests that diets high in fiber help to lower cholesterol levels and decrease the risk of coronary heart disease.
Other Considerations
Winter squash has a long shelf life and will store well if you keep it in a cold, dark place that isn't damp. Do not store squash in the refrigerator unless it has been cut already. When choosing a squash, look for ones that are heavy for their size and that are free of soft spots. Before preparing, always wash the squash under cold water. Butternut and Kabocha squash do not need to be peeled before steaming.
References
- STLToday.com: With Canned Pumpkin in Short Supply, Substitute Squash; Linda Cicero
- Food subs: Squash
- "Cancer Epidemiology, Biomarkers & Prevention": Dietary Cryptoxanthin and Reduced Risk of Lung Cancer; Yuan et al; 2003
- Every Nurtrient.com: Squash
- Northwestern University News Center: Load Up on Fiber Now, Avoid Heart Disease Later; Erin White
Member Comments