Feature Articles: Food, Fitness and Cooking and Produce
Winter squash is a great addition to fall menus
Tammy Roberts, MS, RD, LD, nutrition and health education specialist, Barton County, University of Missouri Extension
Winter squash is a healthy addition to any meal and easy to prepare. During the fall, it is reasonably priced and available at most local grocery stores.
Winter squash is picked when it is fully mature and has a thick, inedible skin. This thick skin provides a protective covering for the squash and allows for a long storage life. Winter squash can be stored for three months or longer in a cool, dry place preferably in a single layer.
Three of the most common winter squash we see in Missouri are butternut, spaghetti and acorn squash. Butternut squash is tan in color and has a long, bell-like shape. Spaghetti squash is oblong or oval in shape and yellow in color. Acorn squash has its name because it is actually shaped like an acorn. It is dark green in color and has a ridged rind or skin. When purchasing winter squash, look for squash that has a dull sheen (a shiny skin is an indicator the squash is not fully mature), is heavy and free of soft spots.
Winter squash is a good source of vitamin A, vitamin C, potassium and fiber. One-half cup of cooked winter squash only has 40 calories.
All winter squash bakes well. Cut the squash in two, scoop out the seeds and brush the cut surface with oil. Place the squash, cut side down, in a baking dish with one-fourth cup of water. Bake uncovered at 350 degrees F until the flesh is soft. The hard shell of the squash can be difficult to cut in two, so be sure to have a heavy-duty sharp knife.
Once the squash is cooked and cooled, it can be peeled away from the skin and cut into cubes and used in soups, stews and casseroles. Winter squash can be used interchangeably in recipes, with the exception of spaghetti squash.
Once spaghetti squash is cooked, use a fork to peel the flesh away from the skin. It looks just like spaghetti as it peels away. You can serve it with pasta sauce just like you would spaghetti. Some people like to sauté garlic in oil, toss the spaghetti squash in it and then sprinkle it with parmesan cheese.
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Last update: Tuesday, February 09, 2010
