A Thanksgiving treat that's good for you, too

The more you learn about nutrition, the more you realize that nature gives interesting little cues to which foods are most desirable. For example, you can actually categorize foods according to their color. The dark green vegetables are a nutrition group (they tend to have calcium and antioxidants and they protect your eyes from macular degeneration; the darkest and most bitter greens are supposed to cleanse your liver).

Another nutrition group: orange/yellow fruits and vegetables, which includes the powerhouse sweet potatoes, apparently one of the world’s most nutritious edibles. All orange/yellow vegetables are good in a variety of ways. They have beta carotene (also known as vitamin A), which is good for your eyes. They have beta-cryptoxanthin, which helps ward off lung cancer (interestingly, vitamin A is also believed to protect your lungs from second-hand smoke). And they have vitamin C, potassium (good for your muscles and helps lower your blood pressure) and lots of dietary fiber as well as folate, which in addition to being essential to pregnant women is also believed to help fight off Alzheimer’s disease. Sweet potatoes have all these nutrients in the greatest abundance.

In last week’s column, we announced that we’re doing nutrition columns that relate to the traditional Thanksgiving dinner. This week, in case you hadn’t guessed, the focus is on sweet potatoes and winter squash.

Every family seems to have its own traditions for preparing sweet potatoes (not to be confused with yams, which are a cousin of the darker orange sweet potato). And most of those traditions seem to include a lot of butter and sugar (sometimes in the form of my favorite holiday food: mini marshmallows).

It’s never a good idea to tinker with family traditions, so we are not going to be so bold as to suggest you do something experimental or odd with the sweet potatoes at your Thanksgiving table.

However, most families like mashed potatoes and most families like sweet potatoes. I’ve never heard anyone complain yet about being served a luscious scoop of rich, creamy mashed sweets. Of course you can top them with whatever you like: marshmallows, brown sugar, toasted bread crumbs. And of course you should feel free to mix in some hot spices or a can of evaporated condensed milk.

But if you want to be helpful to your digestion and to your guests’ waistlines, you can just as easily enrich the flavor and improve the texture of your mashed sweets by mixing them with some other roasted winter squash, such as butternut squash, kabocha or pumpkin.

I’ve found that the best way to cook any of these orange/yellow winter squashes is to preheat the oven to 400 and roast them whole for as little time as possible. If they’re pretty fresh and ripe, they should cook in about 30 minutes (you should be able to easily pierce the skin with a fork).

Some people like to scoop out the seeds from their winter squash before roasting. I’m lazy and prefer to scoop the seeds out after the squash is done. It’s messier but easier; and that way, if it’s a very thick-skinned squash, you don’t have to cut it open before putting it in the oven.

There’s no particular science to mixing and mashing your squash. I find that you want to mainly use one of the starchier ones, such as sweet potatoes or butternut squash, and add in just a little bit of soupier squash such as pumpkin. There are many low-calorie, low-fat ways to enrich the flavor. A shake of paprika and another shake of nutmeg is good. A little bit of orange juice or lemon juice is good. You can also mash in some ripe pears.

Feel free to also serve white or yukon gold potatoes in a mash. But  keep in mind that this yellow/orange squash is not only vastly more nutritious and tasty; it’s also a much less fussy mash and will never coagulate into a gluey mess in the crucial minutes before your guests sit down to dine.

Latest News

A new life for Barrington Hall

A new life for Barrington Hall

Dan Baker, left, and Daniel Latzman at Barrington Hall in Great Barrington.

Provided

Barrington Hall in Great Barrington has hosted generations of weddings, proms and community gatherings. When Dan Baker and Daniel Latzman took over the venue last summer, they stepped into that history with a plan not just to preserve it, but to reshape how the space serves the community today.

Barrington Hall is designed for gathering, for shared experience, for the simple act of being together. At a time when connection is often filtered through screens and distraction, their vision is grounded in something simple and increasingly rare: real human connection.

Keep ReadingShow less

Gail Rothschild’s threads of time

Gail Rothschild’s threads of time

Gail Rothschild with her painting “Dead Sea Linen III (73 x 58 inches, 2024, acrylic on canvas.

Natalia Zukerman

There is a moment, looking at a painting by Gail Rothschild, when you realize you are not looking at a painting so much as a map of time. Threads become brushstrokes; fragments become fields of color; something once held in the hand becomes something you stand in front of, both still and in a constant process of changing.

“Textiles connect people,” Rothschild said. “Textiles are something that we’re all intimately involved with, but we take it for granted.”

Keep ReadingShow less

Sherman Players celebrate a century of community theater

Sherman Players celebrate a century of community theater

Cast of “Laughter on the 23rd Floor” from left to right. Tara Vega, Steve Zerilli, Bob Cady (Standing) Seated at the table: Andrew Blanchard, Jon Barker, Colin McLoone, Chris Bird, Rebecca Annalise, Adam Battlestein

Provided

For a century, the Sherman Players have turned a former 19th-century church into a stage where neighbors become castmates, volunteers power productions and community is the main attraction. The company marks its 100th season with a lineup that blends classic works, new writing and homegrown talent.

New England has a long history of community theater and its role in strengthening civic life. The Sherman Players remain a vital example, mounting intimate, noncommercial productions that draw on local participation and speak to the current cultural moment.

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

Reimagining opera for a new generation

Reimagining opera for a new generation

Stage director Geoffrey Larson signs autographs for some of the kids after a family performance.

Provided

For those curious about opera but unsure where to begin, the Mahaiwe Theater in Great Barrington will offer an accessible entry point with “Once Upon an Opera,” a free, family-friendly program on Sunday, April 12, at 2 p.m. The event is designed for opera newcomers and aficionados alike and will include selections from some of opera’s most beloved works.

Luca Antonucci, artistic coordinator, assistant conductor and chorus master for the Berkshire Opera Festival, said the idea first materialized three years ago.

Keep ReadingShow less
BSO charts future amid leadership transition and financial strain

Aerial view of The Shed at Tanglewood in Lenox, Massachusetts.

Provided

The Boston Symphony Orchestra is outlining its path forward following the announcement that music director Andris Nelsons will step down after the 2027 Tanglewood season, closing a 13-year tenure.

In a letter to supporters, the BSO’s Board of Trustees acknowledged that the news has been difficult for many in its community, while emphasizing gratitude for Nelsons’ leadership and plans to celebrate his final season.

Keep ReadingShow less
A tradition of lamb for Easter and Passover

Roasted lamb

Provided

Preparing lamb for the observance of Easter is a long-standing tradition in many cultures, symbolizing new life and purity. For Christians, Easter marks the end of Lenten fasting, allowing for a celebratory feast. A popular choice is roast lamb, often prepared with rosemary, garlic or lemon. It is traditional to serve mint sauce or mint jelly at the table.

The Hebrew Bible suggests that the last plague God inflicted on the Egyptians, to secure the Israelites’ release from slavery, was to kill the firstborn son in every Egyptian home. To differentiate the Israelites from the Egyptians, God instructed them to mark their doorposts with the blood of a lamb. Today, Jews, Christians and Muslims generally believe that God would have known who was Israelite and who was Egyptian without such a sign, but views of God’s omnipotence in the Abrahamic faiths have evolved over the millennia.

Keep ReadingShow less
google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.

google preferred source

Want more of our stories on Google? Click here to make us a Preferred Source.