This month’s Harvest of the Month is focusing on Nebraska's Indigenous food the Winter Squash! From the familiar Acorn Squash to the delightful Delicata, this hardy Winter harvest will warm up your home and tummies. With roots deep in Native American life the Squash was an important sister in their method of companion planting and was integral to healthy growing of their food. Some were also made into materials to help facilitate everyday life. The Winter Squash has been keeping humans happy and healthy for generations and we are excited to share its history, its wonder and celebrate it!
THREE SISTERS METHOD
Some plants can help each other when planted together. This is called companion planting. Many Native American nations have a long history of companion planting. One special method of companion planting is the Three Sisters. In the Three Sisters, corn, squash, and beans are planted together. The tall, strong Sister Corn gives support for the beans. Sister Bean provides extra nitrogen to the other sisters, helping them grow abundantly. Sister Squash shades the roots of her companions, keeping the soil moist, and keeps pests away with her spiky stems. All three sisters work together to help each other grow and produce healthy food for their community.
HISTORICAL USES AND DEFINITION
Many varieties of squash were grown by Native Americans, including acorn, zucchini, pumpkins and gourds. Gourds have been cultivated for about 4,500 years. They were used long before the development of pottery as containers. Native Americans ate squash fresh and dried and stored it. Winter squash is an annual fruit representing several squash species. Late-growing, less symmetrical, odd-shaped, rough or warty varieties, small to medium in size, but with long-keeping qualities and hard rinds, are usually called winter squash.
SELECTION, STORAGE & COOKING
Look for squash with minimal bruising and no obvious cuts or oozy areas. The squash should feel heavy for its size. If you plan on eating the squash soon, you can keep it on your countertop for up to a week. For longer storage, keep it in a cool, dark place such as a cold storage room. A properly stored squash can last for weeks or even months.
NUTRITIONAL VALUE
Winter squash will deliver Vitamins A and C, antioxidants, fiber and potassium. When you're prepping winter squash, don't ditch the seeds. They can be roasted and also provide nutrients including more fiber, mono- and polyunsaturated fats (the types you want to eat more of), vitamin E, and iron.
THREE SISTERS SQUASH RECIPE
Ingredients: Acorn squash, olive oil, cloves garlic, minced, cup red onion, diced, canned diced peppers (poblano or serrano), corn, black beans, paprika, salt, pepper
Directions:
- Preheat oven to 400°F. Place acorn squash on a baking sheet and cook for 10 minutes to soften the flesh.
- Combine 1 tbsp olive oil and 1/3 of the minced garlic in a small bowl; set aside.
- Remove squash from oven and let cool. Halve the squash and
remove seeds. Brush the inside of each squash with the oil and
garlic mixture. Place squash flesh side up on a baking sheet and
return to the oven to roast for 35 minutes.
- Meanwhile, heat 1 tbsp olive oil in a skillet over medium-low heat.
Add onion and peppers. Sauté for 2 minutes. Add corn and black
beans. Stir in smoked paprika, salt, and pepper. Continue to cook
for three to four minutes.
- Remove squash from oven and add stovetop mixture to the center
of each squash. Return squash to the oven and bake for an
additional 10 minutes.
- Remove from oven and serve right away. Enjoy!
Source: Nebraska Dept of Education - www.education.ne.gov/ns/farm-to-school/harvest-of-the-month
