Winter squash can be a great addition to your fall menus

From Tammy Roberts, Nutrition and Health Education Specialist, Missouri Extension

Winter squash are prominently displayed at grocery stores right now. Many shoppers pass them by because they don’t know how to prepare them. Winter squash are actually easy to prepare and are a healthy addition to any meal.

One difference between summer and winter squash is that winter squash are picked when they are fully mature. They have 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.

“When purchasing winter squash look for the ones that are heavy for their size, free of soft spots and have a dull sheen” said Tammy Roberts from Universityof Missouri Extenison. Roberts says that a shiny skin is an indicator the squash is not fully mature.

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 in shape and yellow in color and oval or oblong in shape. 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.

“All winter squash bakes well” said Roberts. Cut the squash in two, scoop out the seeds and brush the cut surface with oil. Place the cut side down in a baking dish with ¼ cup of water. Bake uncovered at 350 degrees 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 along with other vegetables. Winter squash can be used interchangeably in recipes. Spaghetti squash is the exception. Once it 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.

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.