Good and Good for You: Winter Squash

Due to a minor back injury this week, I haven't had a chance to hang out in the kitchen at all so thought I would do another info post for you.  Because there is so much to be found this time of year, I want to talk about squash, winter squash in particular.  Winter squash inlcudes acorn, butternut, Hubbard, spaghetti and, of course, pumpkin.

Winter Squash

Winter squash differs from summer squash (zucchini, yellow, and crookneck) in that it's skin (rind) is tougher, harder, thicker and more irregular. The skin needs to be peeled away from the edible flesh inside.

Winter squash has a sweet, nutty flavor.  In fact, the deeper the color of the flesh, the sweeter it's going to be.  Either baking or roasting the squash will bring out its best flavor, but you can also broil, grill, stuff, mash and puree squash to use it.  Roast squash makes an excellent soup ingredient.

To prepare, you must first cut in and remove the seeds (which can be prepared separately) and fiber found with the seeds.  A fast and easy way to get to the flesh is to cut the squash into smaller chunks and cut the rind off the smaller pieces and scrape out the seeds/fiber with a spoon.

And what makes winter squash so good for you?

* It's low in fat and calories.
* Winter squash is high in good complex carbohydrates.
* It's a great source of fiber and potassium.
* Squash is one of the best sources of Vitamin A.
* Butternut squash is a great srouce of Vitamin E in particular.

Winter squashes go really well with a number of flavors.  On the savory side, they pair well with olive oil, garlic, sage, cilantro, and hard cheeses like parmesan.  On the sweet side, they pair well with orange, nutmeg, cinnamon, ginger, and brown sugar.

Winter squash can be stored up to 6 months in a cool, dry place.  Once the flesh has been exposed to air, the deterioration process is much faster.  Best to store exposed squash in the fridge wrapped in plastic wrap (minus the seeds and fiber inside) and use as soon as possible.