Along with pumpkins and gourds, a startling variety of winter squash is now making its way into markets everywhere. The array of choices—including spaghetti, acorn and butternut—are an inexpensive way to introduce more produce into your family’s repertoire.

Health Benefits. Winter squash is rich in vitamins A, B and C, dietary fiber, folate (folic acid) and calcium. Many varieties are
a great source of heart-healthy potassium and may be as effective at lowering blood pressure as potassium chloride supplements. If eaten without any added fat or salt, winter squash is also naturally low in calories, fat and sodium.

Purchasing. Select winter squash that are firm and heavy for their size with a tough, hard skin. Avoid squash with sunken or moldy spots or punctured skin. A tender rind indicates that the squash is not ripe.

Storage. Winter squash should be stored in a cool, dry place, such as a root cellar or pantry. The vegetable should keep for several months without refrigeration. It can be blanched and frozen in an appropriate freezer bag.

Preparation. To cut winter squash, set it on a thick towel to prevent it from sliding around; then, stick in the point of a chef’s knife and tap the blade to split the squash open.

Use. Butternut squash is a great addition to soup and risotto; acorn squash is ideal for stuffing with wild rice and cranberries; delicata squash makes for a delicious side dish when roasted; kabocha is a Japanese squash that can be quickly steamed; and spaghetti squash is a favorite with kids, who enjoy the pastalike strands topped with tomato sauce.

Diane Lofshult

IDEA Expert

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Diane Lofshult is a contributing editor for IDEA Fitness Journal and an award-winning free... more