Winter Squash

May 28

Winter Squash Season

Winter squashes may have bumpy skins and irregular shapes, but they are packed with Vitamin B6, Vitamin C, fiber, magnesium and potassium, just to name a few nutrients. They usually come in a variety of colors, ranging from orange to yellow or green to multi-colored. They have a dense texture and firm flesh that makes it perfect for hearty soups, casseroles, breads and even desserts. Their seeds are also edible and make a great snack after roasting. Here are some ideas and background for each type as fall settles in.

Acorn

The acorn squash is small and sweet. They grow throughout North America and many countries around the world. It is very easy to work with and goes great in a sweet dish or with a stuffed squash recipe. This squash is a good source of dietary fiber and potassium, as well as vitamins C and B, magnesium, and manganese in smaller amounts. They provide a sweet, nutty flavor that are delightful baked, candied, stuffed or roasted.

Blue Hubbard

Don’t let the large size of the blue hubbard squash intimidate you. They can weigh anywhere from 5 to 40 lbs, with a bumpy skin and orange to golden flesh. These taste rich, semi-sweet and nutty, similar in taste to a cooked pumpkin. Nutritionally, they are a fantastic source of fiber, iron, potassium, vitamin A, beta-carotene, vitamin C, and niacin. This squash is also very versatile to cook with, common in roasting, baking or steaming recipes. Although its skin is not edible, the flesh works well for pies, risotto, pasta and casseroles. If you feel creative, they can also be made into sauces, curries and desserts as a sub for pumpkin or butternut squash.

Butternut

This orange squash with a sweet, nutty flavor is perhaps the go-to around this time of year. It is a popular feature in pasta and soup recipes, being versatile enough to work in sweet and savory recipes. The butternut squash is rich in vitamins, minerals, fiber, and antioxidants. They are low in carbs, but provide a good source of calcium, iron and phosphorus. This squash lends itself to gnocchi, soups, desserts (like muffins), pizzas and even just roasted on its own!

Delicata

The delicata squash is small and cylindrical in shape. When cooked it is sweet, rich and moist inside, like a sweet potato. Delicata squash is a good source of vitamin A, vitamin C, some B vitamins, potassium, fiber, and beta-carotene. The squash and its skin can be eaten in a variety of ways — from stuffing with meats or veggies to sliced small and thin for soups, salads, pasta and sandwiches. They pair well with cheeses, sausages and fruits and nuts. These can easily be incorporated into roasted veggie dishes, pizza with roasted toppings and soups.

Spaghetti

The spaghetti squash gets its name probably from looking like spaghetti pasta when sliced into yellow strands. It is known as a nutrient-dense food, meaning it’s low calorie but high in nutrients, including fiber, vitamin C, manganese, and vitamin B6. The flesh is tender, chewy and often used as a sub for pasta or grains for a more low-calorie option. Some obvious uses? Try it as a pasta with sauce, or cook it up with meats or veggies. They also make a tasty quiche or can be made into sides for the holidays.

Pumpkin

Perhaps the most famous squash of them all, especially in the fall, the pumpkin boasts a lot of nutritional benefits. Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene and high in antioxidant content. There are endless ways to work pumpkin into your diet — try muffins, hearty soups, pancakes, pies, bread and even as a hummus.

Kabocha

This Japanese squash looks like a small green pumpkin, comes with a thick skin and orange flesh. It is close in taste to a butternut squash or sweet potato. It is a good option for vitamin A, fiber and beta-carotene intake. The kabocha can be used to make a variety of healthy dishes, from grain bowls, pizza, roasted squash to soup or steamed on its own. They also work well in a salad, puree or cooked on the stove and serve it as a side.

Sunshine

A sunshine squash is round and flat with a thick flesh that becomes tender and buttery when cooked. It provides vitamins A, C, and B, iron, beta-carotene, calcium, and fiber. It can be roasted, sauteed or steamed for both sweet and savory recipes. They go well with sweet flavors of apples or citrus, as well as a richer dish with cheese, turkey or coconut milk. Try this in a stir-fry, dessert or thai red curry!

Sources:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/

https://en.wikipedia.org/wiki/Acorn_squash

https://www.healthline.com/nutrition/acorn-squash

https://www.specialtyproduce.com/produce/Blue_Hubbard_Squash_11304.php

https://www.healthline.com/nutrition/butternut-squash#nutrition

https://specialtyproduce.com/produce/Delicata_Squash_626.php

https://www.healthline.com/nutrition/spaghetti-squash

https://www.livestrong.com/article/86012-spaghetti-squash-nutrition-value/

https://www.healthline.com/nutrition/pumpkin

https://www.verywellfit.com/how-many-calories-in-kabocha-squash-2507121

https://www.tasteofhome.com/article/kabocha-squash/