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Discover the Health Benefits And Low-Carb Goodness Of Yellow Squash
The dog days of summer are almost behind us, and we are moving into the autumn harvest of Fall foods. One of them is yellow squash to be canned, dehydrated, or frozen. It doesn't get the recognition it deserves because it is an excellent Keto food rich with nutrients to enjoy year-round. Yellow squash deserves a spotlight in your Keto-friendly kitchen.
Yellow squash is a nutritious gem low in carbs and high in fiber, making it a keto-friendly food. In this article, we will discover the health benefits and low-carb goodness of yellow squash.
Unlocking the Nutritional Power of Yellow Squash: A Keto-Friendly Gem
Yellow squash, scientifically known as Cucurbita pepo, is a member of the gourd family and is closely related to zucchini. Yellow squash and zucchini are often combined to cook a Keot side meal with other ingredients such as okra and bell pepper. It is an easy vegetable to grow in your garden and it can be frozen or dehydrated for stockpiling. Yellow squash is an unassuming vegetable that packs a punch of essential nutrients to keep your immunity strong. Below is a list of the benefits of yellow squash for your health and Keto lifestyle.
Low in Carbs: A one-cup serving of cooked yellow squash contains approximately 4-5 grams of carbohydrates, with a good portion of this coming from dietary fiber. This makes it ideal for those following a keto diet, emphasizing low-carb intake.
Vitamins and Minerals: Yellow squash is a rich source of vitamins and minerals. A one-cup serving provides a notable amount of vitamin C, A, B6, folate, and potassium. These nutrients are essential for immune function, skin health, and overall vitality.
Dietary Fiber: Yellow squash contains dietary fiber, which aids digestion, helps maintain a feeling of fullness, and supports gut health. It's a valuable addition to a keto diet, as it can help balance the macronutrient intake.
Low in Calories: With just 18-20 calories per cup, yellow squash allows you to enjoy a generous portion without worrying about excess calorie intake, making it an excellent choice for weight-conscious individuals
Yellow Squash: A Keto Superfood:
One of the standout features of yellow squash is its keto-friendly nature. The ketogenic diet, which promotes a low-carb and high-fat eating pattern, has gained popularity for its potential benefits in weight management and metabolic health. Yellow squash aligns perfectly with the keto diet for several reasons:
Low Carb Content: Yellow squash is naturally low in carbohydrates, containing only a fraction of the carbs in high-starch vegetables like potatoes or corn. This makes it easy to fit into daily carb limits while enjoying a variety of dishes.
Vitamin and Mineral Boost: While limiting carbs, keto dieters must focus on nutrient-rich foods to ensure they get essential vitamins and minerals. Yellow squash provides a significant portion of daily vitamin A and C requirements, both vital for a healthy immune system and skin.
Versatility in Keto Recipes: Yellow squash can be used in various keto recipes, such as sautés, casseroles, and pies. Its mild flavor and ability to absorb other flavors make it an excellent ingredient in savory and sweet keto dishes.
Pumpkin pie is a favorite for the holidays, but there is a new kid in town called Yellow Squash Pie that has less carbs than pumpkin pie. If you are looking for a pie recipe with less carbs than pumpkin you will enjoy the Keto Yellow Squash Pie. Yellow squash pie isn't as popular as pumpkin pie but it should be. Please enjoy the Keto recipe for Yellow Squash Pie below. You can freeze the pre-made pie for future use during the holidays to save time or year-round enjoyment. It would make an excellent accompaniment and conversational food for a tea party as well.
Keto Recipe For Yellow Squash Pie: A Taste of Summer, All Year Round:
Ingredients:
1 1/4 cups almond flour
1/4 cup coconut flour
1/4 teaspoon salt
1/4 cup unsalted butter, melted
1 large egg
Optional: Add ¼ cup of ground walnuts or pecans
For the Filling:
2 cups cooked and mashed yellow squash (cooked and drained well)
1/2 cup granulated Truvia, erythritol, stevia, monk fruit, or your preferred keto-friendly sweetener
2 large eggs
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon vanilla extract
1/4 teaspoon salt
1/2 cup unsweetened almond milk or heavy cream
Instructions:
Prepare the Crust: Combine the almond flour, coconut flour, and salt in a mixing bowl. b. Stir in the melted butter and egg until the mixture forms a dough. c. Press the dough into the bottom and sides of a 9-inch pie dish. You can use parchment paper to prevent sticking. Bake the Crust at 350°F (175°C) for about 10 minutes until it turns golden. Remove it from the oven and set it aside.
Preheat the Oven: Preheat your oven to 350°F (175°C).
Prepare the Filling: In a mixing bowl, combine the mashed yellow squash, granulated erythritol, eggs, cinnamon, nutmeg, vanilla extract, and salt. Mix until well combined. b. Gradually stir the unsweetened almond milk or heavy cream until the filling is smooth.
Assemble the Pie: Pour the squash filling into the pre-baked Crust.
Bake: Place the Keto pie in the preheated oven and bake for 45-50 minutes or until the filling is set and a toothpick inserted into the center comes out clean.
Cool and Serve: Allow the keto yellow squash pie to cool on a wire rack for at least an hour before serving. It can also be served at room temperature or chilled. b. Optionally, top with a dollop of sugar-free whipped cream before serving.
Nutritional Information per Slice (Approximate):
Calories: Approximately 180-220 calories per slice (varies based on ingredients)
Total Fat: Approximately 15-20 grams
Total Carbohydrates: Approximately 5-7 grams (net carbs after subtracting fiber and erythritol)
Dietary Fiber: Approximately 2-3 grams
Sugars: Approximately 1-2 grams
Protein: Approximately 6-8 grams
This keto yellow squash pie recipe combines the rich flavors of yellow squash with a keto-friendly crust, offering a delightful dessert or side dish that perfectly complements your ketogenic lifestyle. Enjoy the nutritional benefits and delicious taste of yellow squash in every bite, guilt-free!
Incorporating yellow squash into your keto diet is a flavorful choice and a nutritious one. Whether you savor it in a pie, sauté it as a side dish, or experiment with other recipes, yellow squash adds a touch of summer in the winter to your keto journey while keeping your carb intake in check. Embrace the keto-friendly versatility of yellow squash and savor its nutritional goodness year-round.
Freezing a Pre-Made Keto Yellow Squash Pie:
Freezing a pre-made keto yellow squash pie is a great way to preserve it for future use. It is a simple and easy recipe to whip up and freeze ahead for your holiday baking. Here are step-by-step instructions on how to freeze and store your keto yellow squash pie, along with some guidelines on its freezer storage duration:
Ingredients:
Pre-made keto yellow squash pie
Instructions:
Cool the Pie: Allow your pre-made keto yellow squash pie to cool completely at room temperature. This step is crucial to prevent condensation inside the pie container, which can lead to freezer burn.
Wrap in Plastic Wrap: Wrap the entire pie (or individual slices, if you prefer) tightly in a few layers of plastic wrap. Ensure that the plastic wrap is in direct contact with the surface of the pie to minimize air exposure.
Additional Layer of Foil (Optional): You can place the plastic-wrapped pie in a layer of aluminum foil for added protection. This helps prevent any potential freezer odors from affecting the pie's flavor.
Label and Date: Use a permanent marker to label the wrapped pie with its contents and the freezing date. This makes it easier to keep track of its storage time.
Place in a Freezer Bag or Container (Optional): If you have a freezer-safe airtight bag or container large enough to accommodate the pie, you can place the wrapped pie inside. This step protects the pie from freezer burn and helps maintain its quality
Freeze: Carefully place the wrapped and labeled keto yellow squash pie in your freezer. Try to lay it flat to maximize space and prevent any potential damage to the pie.
Freezer Storage Duration:
A properly wrapped and stored pre-made keto yellow squash pie can last in the freezer for approximately 2 to 3 months without significantly losing quality. After this time, the pie may still be safe to eat, but it might experience a decline in taste and texture due to freezer burn or moisture absorptionm depending on how well you wrapped the pie for the freezer.
When you're ready to enjoy your frozen keto yellow squash pie, remove it from the freezer, thaw it in the refrigerator overnight, and reheat it in a preheated oven until it's heated. Remember to check for doneness, and enjoy your keto pie once again!
By following these freezing instructions and adhering to the recommended freezer storage duration, you can savor the flavors of your homemade keto yellow squash pie even on busy days when you're short on time to prepare a fresh one.
Sincerely yours,
Blissfully Keto
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