Winter Squash

Fun fact: The seeds found inside of winter squash varieties make a delicious and
nutrient packed snack when roasted.

Winter squash is a member of Cucurbitaceae botanical family also known as the gourd family.

Some varieties of winter squash include: acorn, buttercup, butternut, carnival, delicata, hubbard, red kuri, spaghetti, etc.

Nutrition

1 cup of cooked winter squash is an excellent source of vitamin A, fiber, vitamin C, vitamin B6, and copper.
Vitamin A supports growth, immune function, vision and reproduction.
Fiber encourages weight loss while it also lowers risk of chronic diseases such as heart disease, type 2 diabetes and certain types of cancer.
Vitamin C is an antioxidant that aids in immune function, wound healing and collagen and connective tissue formation.
Vitamin B6 supports immune and nervous system function, along with red blood cell formation.
Copper promotes bone, collagen and connective tissue formation.

Select squash with a firm outer rind (skin). Squash should also feel heavy and be free from bruises and soft spots.
Store in a cool and dry place, around 50°F, such as a basement. Can keep up to 3 months or more, depending on the variety and storage method.
Prepare squash by washing the outer rind. Using a cutting board on a firm surface, cut squash in half using a sharp knife. Use a spoon to scoop out seeds and stringy fibers. Bake in an oven safe dish with ½ cup of water, cut side down or brush with olive oil and bake for a “roasted” flavor. Bake for 45-60 minutes, checking for tenderness by piercing a fork through the skin. Baking times will vary. You can also cook in a microwave until tender.
Squash can be roasted or baked. Remove skin prior to consuming. Add to soups, salads, grain dishes, pies or muffins.
Freeze leftovers in individual containers or freezer bags. Just remove frozen squash in the morning and thaw in your refrigerator for use in your evening meal.

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