Have you been thinking about trying a new vegetable this winter season? Consider trying out winter squash. Compared to their summertime cousins, winter squashes have a denser texture and flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts. For the quickest enjoyment, the flesh may be scooped and eaten straight from its shell after cooking.
The most common varieties found in supermarkets include:
- Butternut (long and pear shaped with smooth, beige skin that can be peeled or cut more easily);
- Spaghetti (oval shaped with light yellow skin);
- Kabocha (green bluish or deep orange skin with deep yellow flesh);
- Hubbard (large with thick, bumpy skin that is dark green, gray, or blue, and flesh with a smooth texture - sometimes sold in cut pieces at the store);
- Acorn (smaller and acorn-shaped with dark green skin and ridges);
- Carnival (cream colored with orange spots or pale green with dark green spots in vertical stripes. The yellow meat is reminiscent of sweet potatoes and butternut squash, and can be baked or steamed);
- Sugar Pumpkins (these are firmer, sweeter, and less stringy than the larger carving pumpkins).
Squash is versatile and retains its flavor whether roasting, boiling, steaming, microwaving, or simmering in a stew. Dry heat as with roasting helps to caramelize the natural sugars in the squash. The dense textures of all squash will add heartiness with whatever cooking method is used.
When selecting, choose squash that are firm and heavy for their size with dull skin. Avoid squash with broken spots or broken skin. Canned winter squash is available year-round and might be the best buy if you only need a small amount. Some squashes are also available frozen. Winter squash is usually available year-round but may be cheaper and taste better in fall and winter.
When storing, place squash in a cool, dark, dry place. If uncut, some varieties can last up to 3 months. Rinse squash under running water before peeling or cutting. Once cut, wrap tightly in plastic wrap or seal in a bag; store in refrigerator for up to one week. You can freeze cooked squash to use later in main dishes, soups, chili, or baked goods. Pack meal-sized amounts in freezer bags or containers and plan to use within one year.
Winter Squash facts:
• Butternut squashes and most orange squashes are loaded with vitamin A.
• Unlike summer squash (zucchini), winter squash has thick, hard skin that is not edible.
• Both summer and winter squash are related to melons like honeydew and watermelon.
• Spaghetti squash doesn’t taste like spaghetti. It gets its name from the fact that, when it’s cooked, its flesh separates into shapes that look remarkably like noodles. Spaghetti squash is much less sweet than most other winter squashes.
• Winter squash get its name because they store well during long, cold winters. That’s when people cook and eat them too.
Recipe: Glazed Squash Bake
Ingredients:
Cooking spray
2 lbs. winter squash (try Acorn or Butternut)
3 tablespoons brown sugar
¼ teaspoon each salt and pepper
Directions:
1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly spray foil with cooking spray.
2. Wash the squash, cut in half, and scoop out seeds. Cut into 1-inch-thick slices and lay on baking sheet.
3. In a small bowl, combine brown sugar, salt, and pepper. Sprinkle squash with half of seasoning mixture.
4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle with remaining seasoning mixture over squash and return to oven. Bake until squash is tender, about 15 to 20 minutes. Serve warm.
Recipe: Three Sisters Soup
Makes 8 cups
170 calories per cup
Ingredients:
1 ½ tablespoon vegetable oil
¾ cup diced carrot
1 cup chopped onion
4 cloves garlic, mince or 1 teaspoon garlic powder
2 cups diced winter squash
1 ½ cups corn
1 ½ cups cooked beans
1 can (15 ounce) diced tomatoes, or 2 cups diced fresh
3 ½ cups low-sodium broth
1 teaspoon cumin
¼ teaspoon pepper
Directions:
1. Heat oil in a large pan on medium heat. Add carrot and onion and sauté until onions have begun to turn slightly brown, about 8 to 10 minutes.
2. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.
3. Add beans, tomatoes, broth, cumin, and pepper.
4. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste.
Interested in free nutrition education lessons from OSU Expanded Food and Nutrition Education Program (EFNEP)? Contact Nancy Lyons at 937-637-6540 or lyons.489@osu.edu.