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南瓜保健及烹饪

南瓜是生态效率的典范。南瓜的肉(或纸浆)可被用来制备各种美味,健康食品。种子可烤而食之。壳可以用作一个千斤顶邻灯笼,稻草人的头,烹调容器或秋核心。而当其生产寿命结束,南瓜或冬瓜使优秀的堆肥材料。

存储

保持整个冬天南瓜,与阀杆连接,在阴凉,干燥,通风良好
地点。45º和50ºF的温度是最好的。更温暖或寒冷的气温导致壁球破坏。为了保持壁球几个月,可以肯定的壁球完全成熟(皮肤应该不难)。不存储很长一段时间碰伤或损坏的南瓜,因为他们会迅速变质。

If you don’t have room to keep squash over the winter months, plan to freeze some.

Nutrition and Health

Winter squash and pumpkins are some of the most nutritious vegetables you can eat. They are very high in vitamin A (carotene) and potassium, and low in fat and sodium. One-half cup of cooked winter squash or pumpkin only has 40 to 60 calories, about the same calorie count as a slice of whole wheat bread or small apple. Roasted squash and pumpkin seeds are a good source of fiber and are high in iron. Eating vegetables high in carotene may help lower cancer risks. Take advantage of nutritious winter squash in season. Buy extra to store or freeze.

选择

寻找有没有裂缝,割伤,刺伤,或软,或凹陷斑点发霉冬南瓜和有硬南瓜,坚韧的皮肤(果皮)。嫩肤是不成熟和质量差的迹象。选择南瓜和是坚定和沉重的大小南瓜。

烹饪南瓜和南瓜

You can boil, steam, bake or microwave squash or pumpkin. Cook them with or without the skin, but it’s easier to leave the skin on and remove the pulp after the squash is cooked.

蒸汽:南瓜洗净。切断干。切成两半,用重型,锋利的刀。取出种子和纤维。切南瓜切成小块。放置在一个金属蒸篮子或滤器。在一个大平底锅,把水至少两英寸沸腾。放置篮蔬菜倒入锅内过开水。盖好。较低的温度,但要确保水继续泡沫。 Steam for about half an hour until the squash is tender. When the squash is cooked, scoop out the pulp from the skin. (You may also peel squash before cooking, cut into 2–inch cubes, and steam.)

微波:壁球厨师很快在微波炉。对于小南瓜如橡子,切成两半纵向。舀出种子和纤维。在微波安全的地方盘切一面朝下。皮尔斯皮肤一对夫妇用叉子的地方。盖在炉中的微波保鲜膜和地点。微波中在高功率5至每半8分钟。静置,覆盖,约8分钟。对于较大的南瓜和南瓜,切割成单独的部分的尺寸。安排在微波安全菜切一面朝下。 Cover with plastic wrap or waxed paper. Cook 3 to 4 1/2 minutes per piece. After half the cooking time has passed, rotate the dish so that the squash cooks evenly. Let stand, covered, for 5 minutes.

To Bake:整个洗净壁球。切成两半或服务的块大小。取出种子和纤维。在浅烤盘的地方切一面朝下。的少量水添加到培养皿(约1/4英寸)的底部。用铝箔覆盖,煮至几乎嫩,约35分钟,在400华氏度揭开。较低的热至350华氏度开启件过来,使其切割面朝上。(注意避免烫伤。)季节的味道或者干脆继续烘烤,发现,另外的25到30分钟。熟即成南瓜平原。或舀出南瓜的皮肤。 Place in a serving dish, mash, and season.

Explore our118金宝博娱乐城 从收获厨房的更加伟大的烹饪理念!金宝博官方

善待土地,土地将有利于你。

菲利普·詹姆斯·琼斯,农场创始人,1821年至1912年