Autumn brings many things to the table, including a rich variety of hardy, colorful winter squashes. Each squash offers a unique set of nutrients and benefits, including fiber, vitamins, minerals, and phytonutrients. Regardless of the variety, cooked winter squash is nutrient dense with an average of 80 calories per cup. Fiber content varies from 2 to 9 grams per cup, depending on variety. Acorn and Hubbard squash have the most fiber, keeping in mind that consuming the edible squash skin boosts fiber intake.
When selecting squash, always choose those that are firm, heavy for their size, and have dull, not glossy rinds. The rinds should be hard, as soft rinds may indicate that the squash is watery and may be lacking in flavor. Once home, winter squash should be kept away from direct light exposure.
Winter squashes all share the common characteristic of a tough outer shell, making it difficult to cut through. This heavy covering also allows the squash to be stored for much longer than other produce. Learn how to peel, seed, and chop a squash or if you prefer, purchase squash already cut for you in the produce department! Once your squash is sliced and dry, cover in plastic wrap and refrigerate for up to 5 days. Note: If you find yourself with an excess of squash, it can easily be frozen.
Let’s take a look at some of our favorite squashes!
- Butternut: This cream-colored skin and orange-flesh squash is widely considered the most popular winter squash due to its sweet, nutty flavor, smooth texture, and high versatility in cooking.
- Acorn: This dark green acorn-shaped variety has a mildly sweet and earthy flavor. Because of its smaller size, it is perfect for cutting in half for roasting or stuffing.
- Spaghetti: A yellow, oblong variety that is a low-carb alternative to pasta noodles since its mild flesh easily separates into stringy ribbons. It has a light squash flavor that pairs well with robust sauces.
- Buttercup: A round, green variety with a blu
eish bulge at the bottom. It is similar in sweetness to butternut but has a denser flesh. It can be sautéed, baked, or mashed. - Delicata: A yellow-speckled oblong variety similar to butternut in flavor, but lighter in color. The skin is edible, which means no peeling is necessary. It can be sliced into rings and roasted.
- Carnival: This squash is sweet and dense, also with edible skin. It is similar in shape to acorn squash, but slightly smaller.
- Kabocha: Kabocha, meaning pumpkin in Japanese, is dense and sweet, and excellent in soups, stews, curries and pies.
- Hubbard: This tear drop-shaped, large bluish squash has a vivid orange flesh. It is
- Pumpkin: Smaller sugar pumpkins have dense, sweet flesh and make a delicious pie.
- Honeynut: This “mini” butternut squash is intensely sweet and has edible skin. Prepare roasted whole or cut in half.
While there are many types of winter squashes, most of them are interchangeable in recipes that call for roasting, mashing, or pureeing.
Here are 10 ways to enjoy squash!
- Puree for Soups
- This mellow Butternut Squash Soup is a great way to start off a fall dinner
,or warm up on a chilly night. Make it ahead of time and reheat before serving.
- This mellow Butternut Squash Soup is a great way to start off a fall dinner
- Add to Baked Goods
- Create a Mash
- This Butternut Squash Dip made with goat cheese is both creamy and healthy – perfect to serve while watching football this fall.
- Incorporate into Risotto
- Try this simply sweet Butternut Squash Risotto for either an
- Try this simply sweet Butternut Squash Risotto for either an
- Stuff for a Hearty Meal
- Enjoy all the flavors of fall with this vegan roasted Stuffed Acorn Squash filled with quinoa, apples, walnuts, and cranberries.
- Roast for Rich Flavor
- Roasting is one of the simplest and most flavorful ways to prepare winter squash. Cut your squash into cubes or wedges, toss with olive oil, salt, and pepper, and roast at 400°F until golden and tender. Roasted squash can be a side dish or used in salads, soups, or grain bowls.
- Make Squash Noodles
- This vegetarian Butternut Squash Lasagna with its creamy sauce will quickly become a family favorite.
- This Shrimp Spaghetti Squash dish features a tasty lemon garlic shrimp over the spaghetti squash, the original gluten-free “pasta.”
- Include in Stews and Chili
- Indulge in this healthy and delicious Butternut Squash Chili. It is fiber-rich, low in sodium, and full of comforting flavor that blends butternut squash, lean protein, and spices.
- Use as a Pizza Topping
- Add to a Fall-inspired Smoothie
- Incorporate winter squash into your morning smoothie for added creaminess and nutrition. Blend cooked squash with a banana, almond milk, nut butter, and a dash of cinnamon for a delicious, nutrient-packed drink that’s perfect for breakfast or a snack.
How are you enjoying squash this season?
