Winter squash comes in many varieties and sizes. Unlike its summer
counterparts, winter squash is harvested at a mature age, which makes the
skin hard and inedible. The skin, however, is protective and increases its
storage life. Winter squash can be stored for 3 months or longer.
The yellow and orange flesh of the winter squash is more nutritious and
richer in vitamins, such as beta carotene, than summer
squash. Winter squash is always served cooked and, because of its tough
skin, only the inside flesh is eaten.
Acorn
Squash |
Serving
Size: 1/2 cup baked (103g)
Amount Per Serving
Calories 60
Calories from Fat 0
|
% Daily Value |
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 15mg |
1% |
Total
Carbohydrate 15g |
5% |
Dietary
Fiber 5g |
18% |
Sugars
-g |
|
Protein 1g |
|
Vitamin A |
8% |
Vitamin C |
20% |
Calcium |
4% |
Iron |
6% |
|
|
|
Butternut Squash |
Serving
Size: 1/2 cup baked (103g)
Amount Per Serving
Calories 40
Calories from Fat 0
|
% Daily Value |
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 11g |
4% |
Dietary
Fiber 3g |
11% |
Sugars
2g |
|
Protein 1g |
|
Vitamin A |
230% |
Vitamin C |
25% |
Calcium |
4% |
Iron |
4% |
|
|
|
Hubbard Squash |
Serving
Size: 1/2 cup baked (103g)
Amount Per Serving
Calories 60
Calories from Fat 5
|
% Daily Value |
Total Fat 0.5g |
1% |
Saturated
Fat 10g |
0% |
Cholesterol
0mg |
0% |
Sodium 5mg |
0% |
Total
Carbohydrate 13g |
4% |
Dietary
Fiber 3g |
11% |
Sugars
-g |
|
Protein 3g |
|
Vitamin A |
140% |
Vitamin C |
20% |
Calcium |
2% |
Iron |
4% |
|
|
|
*Note serving size
differences; a Fruits & Veggies—More Matters serving is 1/2 cup of cooked squash.
Percent Daily Values are based on a 2,000 calorie diet. |
Winter squash comes in many sizes. Pick a size based on your cooking
needs. For a quality squash, choose one that has a smooth, dry rind and is
free of cracks or soft spots. Skin that is easily nicked or scraped with a
fingernail means that the squash did not reach maturity. Look for rind
that has a dull appearance. A shiny rind indicates that is has been picked
too early or has a wax coating, which masks the skin and makes it inedible
when cooked. Choose squash that has a deep color and is heavy for its
size. It is also best to choose squash with a firm, rounded, dry stem.
Squash with no stem permits bacteria to enter.
Cut pieces can be found in the grocery market. Choose pieces that have a
good interior color and finely-grained flesh that is not fibrous. Ideal
flesh should be barely moist, but not too dry or too watery.
Winter squash has a long shelf life and can be stored for up to 3
months or longer in a cool, dry place between 55° and 60°F. A higher
temperature will shorten storage time, but it will not alter the flavor.
Storage temperatures below 50°F (as in a refrigerator) will cause squash
to spoil more rapidly. If the squash needs to be refrigerated, it can be
stored for 1 to 2 weeks. Cut pieces of squash should be tightly wrapped
and refrigerated. Cooked, pureed squash can be frozen for use later as a
side dish or to thicken, color, or flavor soups, sauces, or stews.
|
Acorn
This acorn-shaped squash is one of the most widely available among the
small winter squash. It measures about 6 inches around and weighs 1 to
2 pounds. Baking is an
excellent way to bring out the flavors of this squash. |
|
Banana
This squash comes in three varieties: blue, orange, and pink. Among
the three varieties, the pink banana is the most common in the United
States. It is grown commercially in Florida. This large, thick-skinned
cylindrical squash averages 20 inches long and weighs around 12
pounds. It is so large that it is usually sold in chunks instead of
whole. Its creamy textured orange flesh offers a fruity and buttery
delight to your palate. Although both baking and steaming are great
ways to prepare this tasty squash, steaming produces a slightly
sweeter, yet mild flavor. |
|
Buttercup
This stocky squash is 6 to 8 inches in diameter, averaging 2 to 4 pounds.
Its popularity stems from its sweet and creamy orange flesh. Its
shortcoming is that it tends to be a bit dry. Baking or steaming can solve
this problem; the dry flesh becomes smooth and tastes similar to a mixture
of honey, roasted chestnuts, and sweet potato. Even more than baking,
steaming softens the flesh and creates a thick puree. |
|
Butternut
This elongated bell-shaped squash measures about a foot long and weighs an
average of 2 to 4 pounds. Its popularity is due to its meaty, yet
moderately sweet golden orange flesh. Because of its thin skin, this
squash can easily be skinned with a vegetable peeler, which makes it easy
to cut and prepare. Baking enhances its sweet, moist, and nutty flavors.
Butternut squash is usually available from August through March. |
|
Hubbard
This tear-shaped squash comes in several varieties: green (true), golden,
blue, and baby blue. It ranges from dark green to orange and weighs from 5
to 50 pounds. Because of its size, hubbard’s popularity has decreased over
the years. However, pre-cut portions of green and orange hubbard can be
found in markets. Green hubbards are thick, sweet, and dry. Golden
hubbards—a smaller squash than the green or blue—are fairly sweet, but
have a bitter aftertaste. |
|
Spaghetti
This oval-shaped yellow squash is also called the vegetable spaghetti. It
averages 9 inches in length and may weigh 2 to 3 pounds. When cooked, the
crisp, tender, spaghetti-like strands yield a mild lightly sweet and fresh
taste. Keep in mind that the larger the vegetable, the thicker the strands
and the more flavorful the taste. |
|
Sweet Dumpling
This solid round squash, formerly known as the vegetable gourd, is a
perfect serving for one person. It is about the size of an apple and
weighs up to 1 pound. The skin is a warm cream color striped with ivy
green, and it changes to butter color and orange during storage. The skin
is relatively tender and can be eaten. The pale-yellow flesh is smooth,
fine, and dry as a potato and produces a rich starchy, light to mild
sweetness, with a slight corn flavor. |
Baking
This popular cooking method brings out the sweet flavor of the squash by
caramelizing some of the sugars. Cut squash lengthwise in half and remove the
seeds and strings. Large squash can also be cut into serving-size pieces
if preferred. Place squash, cut-side down in a baking pan lined with foil.
Pour 1/4 inch of water in the pan, cover with foil, and bake at 350°F to
400°F. Bake halved squash for 40 to 45 minutes and cut pieces for 15 to 20
minutes or until tender.
Boiling
This technique is a faster method of cooking, but it dilutes the flavor
slightly. Peel squash and cut it into pieces. Place pieces in a small
amount of boiling water, and cook approximately 5 minutes or until tender.
Drain well.
Microwaving
Prepare squash by cutting it in half lengthwise or in large chunks. Place
squash cut-side down in a microwavable dish, cover, and cook until tender.
Halved pieces usually cook in 7 to 10 minutes and large chunks in 8
minutes.
Sautèing
Using a nonstick pan, sautè grated, peeled, or diced squash in a broth.
Sautéing gives the squash, especially if grated, a slightly crunchy
texture. Cooking time usually lasts 8 to 10 minutes.
Steaming
Halve squash lengthwise and place cut-side down in a vegetable steamer.
Cook over boiling water for 15 to 20 minutes or until the flesh becomes
tender. Squash can also be peeled and cut into chunks or slices for
steaming.
Winter Squash and Kale Risotto with Pine Nuts
Serves 4
Each serving equals 1 1/8 cups of fruit or vegetables
This is an official Fruits & Veggies—More Matters recipe (source: National Cancer Institute.)
Ingredients
2 tsp olive oil
1 cup yellow onion, diced
3 cloves garlic, minced
1 cup of Arborio or short-grained rice
2 Tbsp pine nuts
2 (10 oz) cans of low-sodium, fat-free vegetable broth
1 (12 oz) package of frozen winter squash, thawed slightly and diced
2 cups fresh kale, finely chopped
Heat oil in a large, shallow saucepan over medium heat. Add salt, onion
and garlic, and sauté 2 minutes.
Stir in rice and pine nuts and toast for about 2 minutes, stirring
occasionally.
Add ½ cup broth; cook on medium-low heat, stirring often, until liquid is
nearly absorbed. Add remaining first can of broth, ½ cup at a time,
stirring often until each addition is nearly absorbed before adding the
next.
Add diced squash, and from the second can, ½ cup of broth. Stirring often.
Add remaining broth, ½ cup at a time as before. Along with the last ½ cup
of broth, add the kale. Cook mixture until all broth is absorbed and kale
is soft and bright green.
Nutritional analysis per serving: Calories 336, Fat 6g, Calories From
Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium
195mg.
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