Calabaza is a type of pumpkin-like squash that is round in shape and varies in size. It can be as large as a watermelon or as small as a cantaloupe. The color of calabaza can also vary and may include greens, tans, reds and oranges. Some squash are all one color while other calabaza are multi-colored and may include all of colors listed above. This squash is popular in the Caribbean as well as Central and South America. It is also commonly called a West Indian Pumpkin.

Selection
Calabaza is often sold already chopped into chunks in many Latin markets. This is because of the difficulty many have in chopping the whole squash (see box below). Select pieces with a fresh, moist and unblemished flesh. Soft or wet spots means the squash is beginning to spoil. The color of the flesh should be a bright orange. Whole squash are more difficult to find, but if you find one, select one that still has the stem attached and is heavy for its size. You should avoid purchasing a squash with bruises, cuts, or soft spots. Calabaza is available year round.

Storage
Whole calabaza may be stored in a cool, dry space for up to 6 weeks. Cut calabaza should be wrapped tightly or placed in a covered container in the refrigerated for no more than one week.

Preparation
Calabaza has a sweet flavor and its texture is firm. This is similar to the taste and texture of more familiar varieties of squash, such as butternut or acorn. Calabaza may be substituted in recipes calling for those more common types of squash.

Calabaza is most commonly baked, either cut in sections or in cubes. Its seeds may also be roasted in a similar way as pumpkin seeds. Simply place on a baking sheet coated in cooking spray until brown and crisp.

Caribbean Calabaza and Chayote Ratatouille
Makes 6 servings; equals two 5 A Day servings

Ingredients

1 cup calabaza squash, cubed
2 chayote squash, diced
2 Anaheim peppers, diced
½ cup red bell pepper, diced
2 cloves garlic, diced
1 medium green plantain, sliced
1 cup onion, chopped
2 Tbsp olive oil
1 tsp salt
1 cup orange juice
1 tsp cumin seed
1 tsp oregano, ground
1 tsp black pepper

Warm the olive oil in a large dutch oven. Add the onion and cook until translucent. Then add each of the vegetables at 2 minute intervals starting with the green plantains, calabaza, chayote, Anaheim chile and red pepper. Stir well without crushing any of the vegetables. Season with garlic, oregano, cumin, black pepper and salt. Moisten the mixture with the orange juice. Simmer for 5 minutes or until tender.

Nutritional analysis per serving: Calories 139, Calories from Fat 30%, Fat 5g, Protein 2g, Carbohydrates 24g, Fiber 3g, Cholesterol 0mg, Sodium 399mg.

Calabaza Soup
Makes 6 servings; each equals one 5 A Day serving

Ingredients

1½ lb Calabaza squash, diced
1 green bell pepper, chopped
1 garlic clove
4 scallions, minced
1 Tbsp dried thyme
1 tsp allspice
1 tsp cumin
1 tsp fenugreek
1 large ripe tomato, chopped
¼ cup coconut milk
¾ cup low-fat milk (1%)

Simmer all the ingredients except the milks in 5 cups of water for 1 hour. Strain the liquid into a bowl and allow the solids to cool. Puree the cooled solids.

Return the puree to the soup pot along with the stained liquid and add the milks. Simmer, uncovered, until the mixture is thickened to your desired consistency.

Nutritional analysis per serving: Calories 106, Calories from Fat 25%, Fat 3g, Protein 3g, Carbohydrates 18g, Fiber 4g, Cholesterol 2mg, Sodium 187mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed