From October to November winter squash is at it’s peak. A relative of the melon and the cucumber, it comes in many shapes, sizes and flavors. Their hard skin allows for a long storage life of up to 6 months. It is a very tasty complex carbohydrate (good carbs) and fiber. Fiber, absorbs water and becomes bulky in the stomach which makes us feel full for a long time.
Winter Squash offers many health benefits including anti-cancer phytonutrients and protection against emphysema. The beta-cryptoxanthin in winter squash has been showed to the risk of lung cancer. In addition to being a good source of Vitamin A, it is a very good source of vitamin C, potassium, dietary fiber and manganese. Winter squash is a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, and niacin-vitamin B3.
Winter squash has an abundance of beta-carotene, which has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Extra beta-carotene in the diet may help to prevent the progression of atherosclerosis (heart attacks and stroke) and can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals. Beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, all which involve inflammation.
In addition to winter squash’s ability to lower high cholesterol levels, reducing the risk of heart disease, the fiber found in winter squash is also able to prevent cancer-causing chemicals from attacking colon cells. This is one of the reasons why diets high in fiber-rich foods have been associated with a reduced risk of colon cancer.
Varieties of winter squash include:
- Butternut squash: Shaped like a big pear, it has has cream-colored skin, deep orange-colored flesh and a sweet flavor.
- Acorn squash: Harvest green skin speckled with orange, has pale yellow-orange flesh, flavor is a combination of sweet, nutty and peppery.
- Hubbard squash: A larger-sized squash that can be dark green, grey-blue or orange-red in color, less sweet than the other varieties.
- Turban squash: Green in color and speckled or striped, has orange-yellow flesh and tastes similar to hazelnuts.
- Pumpkins: The small-sized sugar or pie-pumpkins have the most flesh and the sweetest taste.
A Few Quick Serving Ideas:
Small acorn squash and spaghetti squash can be pierced in several places and baked whole. Place the squash on a baking dish and bake for 1 1/2 to 2 hours at 325°F
Puréed, cooked winter squash is great topped with cinnamon and maple syrup.
Steam cubes of winter squash and then dress with olive oil, ginger and toasted pumpkin seeds.
Top "strings" of spaghetti squash with pasta sauce.
Add cubes of winter squash to your favorite vegetable soup recipe. Add to risotto for a wonderful dish!
Squash Kebabs - Put 1” cubes on a skewer brush with butter and grill. Then toss in butter and honey before serving.
To microwave, place halves or quarters, cut side down, in a shallow dish; add 1/4 cup water. Cover tightly and microwave on HIGH 6 minutes per pound.
Use the empty shell halves as serving bowls – makes a nice fall presentation.
Make squash ravioli or dumplings using pre-made wonton wrappers!
Use squash puree in pancake batter or add to quick breads – a great way to add flavor, fiber and nutrients.
