Fall is here and that means the perfect time to enjoy winter squash. Common types of winter squash are acorn, butternut, delicata, spaghetti and, of course, pumpkin!
Squash is cooked by steaming, sautéing, grilling, roasting or baking. For added flavor and a nutrition boost, try adding squash to stir fries, soups and casseroles and try baking squash in breads, cakes and pies. Squash is high in vitamin C, and is a good source of fiber, vitamin A and B vitamins. Squash naturally has no fat, no cholesterol and no sodium.
Wash squash before cutting or peeling. Most varieties (with the exception of butternut squash) have very tough skins that cannot be removed with a vegetable peeler, so it’s easier to cook them with the skin on. Cut squash in half with a sharp knife. Cut next to the stem rather than through it. If the squash is too difficult to cut, you can microwave the squash for two to four minutes or until it’s soft enough to cut into pieces. Spoon out seeds and stringy fibers before cooking. Place halves cut-side down and smaller pieces cut-side up in a baking dish. Bake at 400° F for 30 to 60 minutes or until tender. Smaller pieces will take less time.
Most varieties of winter squash are already flavorful and sweet, so all it takes is just a little bit of olive oil, salt and pepper to taste delicious. Suggestions for a sweet change-up include adding spices like cinnamon, nutmeg, allspice or ginger with a drizzle of honey, maple syrup or orange juice. Spice blends like pumpkin pie spices or apple pie spice will work well, too. Suggestions for a savory change-up include spices like chili powder, garlic powder or herbs like oregano, sage, and grated cheese. You can add some milk to adjust consistency.
Cooked squash freezes well, so never throw cooked squash away! Freeze leftovers in freezer bags and move them into the fridge the night before you plan to use. Squash will be thawed and ready to heat by dinner time!
Squash Rounds with Cider-Shallot Sauce
The information is not intended as medical advice. Please consult a medical professional for individual advice.