Low-Acid Feature: Winter Squash
I can’t believe fall is almost upon us! It’s time for our cozy sweaters to emerge from the depths of our closets, to wake up to the crisp fall air, and to welcome back the star of the fall produce: winter squash.
Harvested in fall and winter months, winter squash are known for their hard skin, sweet and nutty flavors, and rich in nutrient content. Low in acid and incredibly versatile, winter squash is the perfect ingredient to incorporate into a variety of dishes. Whether you're roasting, pureeing, or stuffing, squash offers endless culinary possibilities without causing digestive discomfort.
Being on a low-acid diet, I feel like winter squash is a gift from nature. Each variety offers it’s own unique flavor, texture, and versatility. Whether it’s transforming it into a stunning soup, roasted and put in a salad, or made into nomato sauce, winter squash is a very adaptable ingredient.
Here is a list of some of my favorite winter squashes, along with a little background and my go-to ways to enjoy them. I hope this inspires you and sparks some fresh ideas for your fall recipes!
Butternut Squash: The Fall Favorite
Flavor: Sweet & nutty.
Texture: Smooth and creamy when cooked.
Uses: Great for soups, mashes, and roasting.
Pairs well with: Thyme and rosemary.
Recipe Idea: This rich and creamy soup is a fall essential. Instead of using heavy cream, blend roasted butternut squash with coconut milk for a dairy-free, low-acid alternative. Add rosemary and thyme for depth, and you'll have a hearty, warming soup perfect for chilly days.
Acorn Squash: The Stuffed Superstar
Flavor: Sweet & nutty.
Texture: Smooth and creamy when cooked.
Uses: Great for stuffing, roasting, or baking.
Pairs well with: Maple syrup and pecans.
Recipe Idea: Stuff acorn squash with quinoa, roasted veggies like zucchini and carrots, and a sprinkle of fresh sage. Bake until tender, and enjoy a meal that's packed with fall flavors and low-acid.
Spaghetti Squash: The Pasta Alternative
Flavor: Mild, slightly nutty.
Texture: Stringy flesh that resembles spaghetti when cooked.
Uses: Great as a pasta substitute
Pairs well with: Homemade pestos or nomato sauce.
Recipe Idea: Top your spaghetti squash with a homemade herb pesto made from basil, olive oil, and a touch of nutritional yeast. This dish is a satisfying, light alternative to traditional pasta dishes and eliminates the acidity of tomato-based sauces.
Delicata Squash: Quick Sweet Treat
Flavor: Sweet and creamy, with hints of corn and pumpkin.
Texture: Soft, the skin is edible.
Uses: Roast slices for salads or side dishes.
Pairs well with: Maple syrup and sage.
Recipe Idea: Slice delicata squash into rings, toss with olive oil, and roast until tender. Top with a drizzle of maple syrup and fresh sage for a simple, low-acid side dish that pairs perfectly with roasted meats or a hearty grain salad.
Kabocha Squash: Creamy All-A-Rounder
Flavor: Sweet and rich, like a sweet potato.
Texture: Dense and creamy.
Uses: Great for soups, purees, or roasting.
Pairs well with: Sage and coconut sugar
Recipe Idea: Steam or roast kabocha squash and blend it with coconut milk, salt, and freshly chopped parsley. This smooth and rich mash is a perfect low-acid alternative to mashed potatoes, offering a more nutrient-dense side without the acidity.
Pumpkin: The OG
Flavor: Mildly sweet, slightly earthy.
Texture: Smooth when pureed.
Uses: Great for pies, soups, and roasting.
Pairs well with: Thyme and rosemary.
Recipe Idea: Incorporate pumpkin puree into bread or muffin batter for a moist, flavorful treat. Add nuts, carob chips, and dried fruit for extra texture.
Overall my Three Favorite Ways to Use Squash:
Roast ‘em
Turn them into soup
Stuff ‘em
By exploring the numerous varieties of winter squash you can find numerous and exciting ways to use them in your fall cooking this year.
What are your favorite ways to use squash in low-acid cooking? Let me know in the comments!
