Seasonal Foods: Winter Squash

Acorn squash is delicious roasted with butter, brown sugar and real maple syrup.

Photo: photo courtesy of the author

One of the best selections of fresh produce in the cold months is winter squash.  Most winter squash varieties are full of health benefits, can be cooked sweet or savory, are low in fat and can be cooked in  variety of ways.

Beta-carotene, B6, vitamin C, potassium, and folate are just a few of the nutrients packed into squash.  Add in the fact that there are generally only about 80 calories per cup, it's high in fiber and most also contain iron, niacin and magnesium, a serving of squash packs quite a health punch.

Almost all winter squash have a yellow to orange interior and most can be interchanged in recipes.  Here's a rundown of some of the most popular:

• Acorn squash: Small enough to be cut in half and cooked for two, acorn squash are good for roasting, mashing, baking, or sauteing. Acorn squash are sweet and moist.  Click here for a roasted acorn squash recipe.
• Butternut - One of the sweetest of the winter squash, butternut squash is easily handles, as it has a thin rind that can be removed with a vegetable peeler.  With a slightly nutty flavor, it's great for pies, casseroles, roasting, mashing and sauteing.
• Hubbard -  One of the largest squash, hubbards are often cut in half for sale.  This squash has a tough, thick skin and actually sweetens as it's stored.  Best cooked roasted.
• Spaghetti squash - often used as a low-cal, healthy version of spaghetti noodles; once cooked,  a fork can be dragged across the flesh of the squash to produce "noodles".  Serve with marinara, cheese sauce or with a bit of olive oil, salt and garlic.
• Sugar pumpkins - A small, sweet squash, these can be used in pies, mashed, roasted or roasted and pureed. 

Find these and other varieties of winter squash, with their health benefits and versatile flavors at your local farm market or grocery store.  Select squash that are heavy for their size and free from soft spots.  Winter squash is best stored a cool, dry place with temperature between 50 and 60 degrees fahrenheit.

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