Crisp fall temperatures bring a change in seasonal vegetables available in the grocery store. Winter squash is one of those vegetables now in abundance and is at its peak beginning in late summer and continuing throughout the fall and winter. Winter squash brings a delicious and colorful addition to our fall meals.
Tough on the Outside, Not Inside
Winter squash has a hard outer shell, matures on the vine, and has dark yellow to orange flesh. The seeds are mature as well as edible and delicious! Additionally, most winter squash properly stored will keep up to three months.
Storage
If you have extra squash available, keep them in a cool (45-50°F) place. If squash are bruised, cut, or allowed to freeze, they will not keep. Winter squash should not be washed before storing. Don’t store squashes near onions, potatoes, apples, or pears, which give off ethylene gas and spoil the squash. Check the squash on a regular basis for signs of deterioration and turn occasionally.
Varieties
This time of year, there are many varieties of winter squash available. Common varieties include acorn, buttercup, butternut, hubbard, spaghetti, and turban squash. Don’t forget the most popular squash of them all! Skip the big pumpkins – they’re only good for jack o’ lanterns – and go with 2-5 pound “pie” pumpkins meant for cooking.
Nutritional Benefits
Winter squash has many nutritional benefits. The yellow to brilliant orange flesh of winter squash is rich in complex carbohydrates and an excellent source of Vitamin A, mostly in the form of beta-carotene. They are great sources of fiber, vitamin C, and potassium. They also contain significant amounts of niacin and iron. Squash is low in calories and fat.
Tips for selecting, storing, and preparing squash:
Choosing a squash that is heavy for its size means greater moisture and less of a tendency to be dry and stringy. Shells should be thick and hard with no cracks or soft spots. Look for squash that has a dull sheen. If possible, choose squash with the stem attached. The stem should be rounded and dry, not collapsed, blackened, or moist.
Store whole squash in a cool, dark, dry location. Cut pieces should be wrapped tightly and refrigerated for use within the 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.
Cooking and preparing winter squash can seem daunting to many people. In reality, they are very easy to prepare. You can bake or microwave squash until it’s soft; it can also be steamed, boiled, sautéed, or pureed.
Food Safety
Remember to wash your hands before and after handling produce. Scrub winter squash with a vegetable brush using cool running water before cooking or cutting. Do not use soap.
Easier Cutting
Because winter squash often has tough outer shells, care must be taken when cutting or halving these squash. To make the squash easier to cut, pierce the skin in a few spots, place it in a microwave oven, and heat on high for 2 minutes. Let stand for another few minutes before carving. For safety, it is important to maintain sharp knife blades to avoid slippage and accidents.
Baking
All winter squash bakes well. Halve the squash lengthwise, scoop out the seeds and strings, cut large squash into serving-sized pieces, and then brush the cut surfaces with oil. Place the squash, cut side down, in a baking dish with one-fourth cup of water. Bake uncovered at 350°F until the flesh is soft and can be pierced with a fork.
Microwave
To microwave, place halves or quarters, cut side down, in a shallow dish; add ¼ cup water. Cover tightly and microwave on HIGH for 6 minutes per pound. Test for doneness by poking a fork into the squash.
Boil & Steaming
Boil or steam quarters or rings until tender. When water is used in cooking, the quantity of water should be kept small to avoid losing flavor and nutrients.
Choosing for Success
After cooking, allow the squash to cool and then scoop out the flesh to be eaten as is or before using it in a recipe. Most squashes are interchangeable in recipes, with the exception of spaghetti squash and acorn squash. Spaghetti squash has thin strands like pasta; acorn is best baked and eaten from the shell rather than pureed.
Cooked pieces and mashed or puréed squash can be packed into freezer bags with the air removed and stored in the freezer for later use.
Dinner Table Worthy
Winter squash is a healthy addition to any meal. The cavities of some squash are perfect for stuffing. Large hollowed pumpkins are fun containers for a winter stew. Once squash is cooked, it can be used in soups, stews, main dishes, vegetable side dishes, baked goods, and desserts. Remember to save the seeds and toast them in an oven on a low setting. Season with salt or your favorite herbs and enjoy as is, sprinkled on a salad or garnished on top of squash soup.
With so many varieties and shapes of winter squash available this time of year, it is a great time to experiment with different recipes to get yourself in the mood for autumn!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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