Winter Squash 101

Winter squash comes in many shapes and colors. Each type varies in texture, aroma and flavor. Winter squash is very versatile and can be prepared with sweet or savory flavors in main dishes, side dishes, soups, stews, or even salads and desserts.

Nutrition: Winter squash are jam-packed with nutrition. They have good to excellent sources of vitamin A, beta-carotene, potassium, Vitamin C and fiber which have a variety of health benefits such as supporting a healthy immune system and promoting skin and vision health. Winter squash are also low in calories, fat-free, and cholesterol-free. One cup of cubed winter squash averages 75 calories and loads of fiber (6 grams on average). Most of all, orange-fleshed winter squash—specifically butternut—are exceptional sources of the antioxidant, beta-carotene.

How to Choose: Winter squashes differ from their summer cousins like yellow squash and zucchini, because of their hard, thicker rinds, and heartier flavors. Winter squash matures on the vine and develops an inedible, thick, hard rind and tough seeds. When shopping, be sure to choose firm, well-shaped squash that are heavy for their size and have a hard, tough skin. Avoid those that have sunken or moldy spots, or squash with cuts or punctures in the skin.

How to Store: Winter squash can keep for up to three months if stored, unbagged, in a cool, dry place. Don’t refrigerate whole squash as it speeds up the deterioration. Once it’s cut, cover and refrigerate for up to a week.  Cooked squash can be stored in an airtight container in the refrigerator for 4 to 5 days. Frozen cooked squash stays fresh for up to a year.

How to Prep: For the most flavor, bake the winter squash whole. Using a whole winter squash, pierce the rind with a fork and bake in a 350 degree oven 45 minutes. When tender, cut open, scrape out seeds, then scoop out the flesh.  You can also boil or mash winter squash just as you would potatoes.

How to Use: You can use winter squash in soups, stews, and casseroles by adding in chunks of squash. Mash or puree squash to use in pie, cookie, or muffin recipes.  You can even mash it up with a drizzle of olive oil, maple syrup and ginger, or add some of your favorite holiday seasonings like allspice, cardamom, cinnamon, cumin, ginger or tarragon. Try tossing spaghetti squash with olive oil, tomatoes and basil for a pasta-like dish. All varieties of winter squash are great for puréeing, roasting and baking. The options are endless! Check out some recipes using winter squash at martinsfoods.com.

3 Common Types of Winter Squash:

Acorn Squash 
Acorn squash is dark green with deep ridges with a touch of golden yellow. Choose the ones with a very dark green skin, almost bronze. This winter squash is small and round shaped like an acorn. It has a sweet, slightly fibrous flesh.

Butternut Squash Butternut squash is the most popular.  It has a peachy skin and bright orange flesh. It’s typically shaped like a vase or a bell. The more orange the color, the riper and sweeter the squash will be. Butternut is a commonly used in making soup because it tends not to be stringy.

Spaghetti Squash Spaghetti squash, as the name suggests, resembles spaghetti. It's not sweet and can be eaten just as you would spaghetti.  It has a golden-yellow, oval rind and a mild, nutlike flavor. Choose the spaghetti squash that is most yellow in color as that will be the ripest and best to eat. Those that are nearly white are not very ripe. Also, larger spaghetti squash are more flavorful than smaller ones.

*Cooking Tip: When cooked, the flesh separates in strands that resemble spaghetti pasta. To prepare spaghetti squash, cut the squash in half lengthwise and remove the seeds. Then bake or boil it until tender. Once cooked, use a fork to rake out the "spaghetti-like" stringy flesh and serve. 

Elisabeth D’Alto, RD, LDN is an in-store nutritionist at the Eldersburg MARTIN'S Food Market located at 1320 Londontown Boulevard. For more Healthy Ideas, visit www.martinsfoods.com/healthyideas.