Winter Squash Try this hearty cold-weather treat—from the familiar acorn to the exotic calabaza
Cut & clean
Cut squash in half lengthwise, and scoop out and discard the seeds. If squash is too hard to cut, place in a baking dish, add an inch of water, cover, and bake at 350°F (175°C) for 30 minutes; cool and slice.
Power food
Squash is an excellent source of magnesium, potassium, vitamins C and A, and a good source of calcium.
Super side
Place squash halves, flesh-side down, in a baking dish. Add a little water, cover, and bake until tender. Eat with butter and brown sugar or salt and pepper.
Also indexed as: Acorn Squash, Buttercup Squash, Butternut Squash, Calabaza Squash, Cushaw Squash, Delicata Squash, Golden Nugget Squash, Hubbard Squash, Kabocha Squash, Spaghetti Squash, Turban Squash, Vegetable Marrow Squash
Preparation, uses, and tips
Wash the exterior of the squash just before using. Winter squash is best baked, but it can also be steamed or boiled. Cut butternut, acorn, or other winter squash in half lengthwise, scoop out and discard the seeds, and place squash halves, flesh-side-down, in a baking dish. Add 1/4-inch (0.6cm) of hot water, cover, and bake until tender. Scoop out flesh and purée with garlic, basil, and olive oil or butter. Winter squash can also be stuffed with seasoned bread cubes and seafood or cheese mixtures.
Buying and storing tips
Winter squash is available all year long and is at its peak from early fall through the winter. Choose heavy squash with a smooth, hard, richly colored rind. Look for pre-cut pieces of large squash, such as the hubbard. Store winter squash for up to a week in a paper bag in the refrigerator, or in a cool, dry place for several weeks. Don’t store winter squash in plastic bags, because the plastic traps moisture and encourages spoilage and rot.
Varieties
The most common varieties of winter squash include acorn, buttercup, butternut, hubbard, pumpkin, spaghetti, and turban. Other varieties include calabaza, cushaw, delicata, golden nugget, kabocha, and vegetable marrow.
Nutrition Highlights
Winter squash (raw), 1 cup (cubed) (116g)
Calories: 39
Protein: 1g
Carbohydrate: 10g
Total Fat: 0g
Fiber: 2g
*Excellent source of: Vitamin A (1,585.72IU), and Vitamin C (14.27mg)
*Good source of: Potassium (406mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright © 2008 Healthnotes, Inc. All rights reserved. www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of Healthnotes.
The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.