Try this hearty cold-weather treat—from the familiar acorn to the exotic
calabaza
Cut & clean
Cut squash in half lengthwise, and scoop out and discard the seeds. If squash is too hard to
cut, place in a baking dish, add an inch of water, cover, and bake at 350°F (175°C)
for 30 minutes; cool and slice.
Power food
Squash is an excellent source of magnesium, potassium, vitamins C and A, and a good source of calcium.
Super side
Place squash halves, flesh-side down, in a baking dish. Add a little water, cover, and bake
until tender. Eat with butter and brown sugar or salt and pepper.
Also indexed as: Acorn Squash, Buttercup Squash, Butternut
Squash, Calabaza Squash, Cushaw Squash, Delicata Squash, Golden Nugget Squash, Hubbard Squash,
Kabocha Squash, Spaghetti Squash, Turban Squash, Vegetable Marrow Squash
Preparation, uses, and tips
Wash the exterior of the squash just before using. Winter squash is best baked, but it can
also be steamed or boiled. Cut butternut, acorn, or other winter squash in half lengthwise,
scoop out and discard the seeds, and place squash halves, flesh-side-down, in a baking dish.
Add 1/4-inch (0.6cm) of hot water, cover, and bake until tender. Scoop out flesh and
purée with garlic, basil, and olive oil or butter. Winter squash can also be stuffed with
seasoned bread cubes and seafood or cheese mixtures.
Buying and storing tips
Winter squash is available all year long and is at its peak from early fall through the
winter. Choose heavy squash with a smooth, hard, richly colored rind. Look for pre-cut pieces
of large squash, such as the hubbard. Store winter squash for up to a week in a paper bag in
the refrigerator, or in a cool, dry place for several weeks. Don’t store winter squash
in plastic bags, because the plastic traps moisture and encourages spoilage and rot.
Varieties
The most common varieties of winter squash include acorn, buttercup, butternut, hubbard, pumpkin, spaghetti, and turban. Other varieties
include calabaza, cushaw, delicata, golden nugget, kabocha, and vegetable marrow.
Nutrition Highlights
Winter squash, 1 squash (raw, acorn)
Calories: 172
Protein: 3.4g
Carbohydrate: 44.9g
Total Fat: 0.43g
Fiber: 6.46g
*Excellent source of: Magnesium (138mg), Potassium (1,495mg), Vitamin C (47mg), and Vitamin A (1,454 IU)
*Good source of: Calcium (142mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
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Copyright © 2009 Truestar Health & Healthnotes, Inc. All rights reserved.
www.truestarhealth.com
The information presented in Truestar Healthnotes is for informational
purposes only. It is based on scientific studies (human, animal, or in vitro),
clinical experience, or traditional usage as cited in each article. The results reported may
not necessarily occur in all individuals. For many of the conditions discussed, treatment with
prescription or over-the-counter medication is also available. Consult your doctor,
practitioner, and/or pharmacist for any health problem and before using any supplements or
before making any changes in prescribed medications. Information expires September 2010.
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