Winter Squash

Winter SquashMore than just a doorstop!

Stephanie Yednak, RD

What is winter squash?Winter squash is related to pumpkin, cucumber and melons

They have a sweet, nutty flavor that is ideal in both sweet and savory recipes

Winter squash has a thick, tough skin that protects the flesh and allowing the vegetable to be stored up to six months in a cool, dark place (50-60⁰F)

Winter squash is grown in the summer and harvested and eaten when it has reached full maturity

Winter vs Summer squash

Hard, inedible rind Can be stored for

6 months Harvested mature

High water content Harvested immature

& can be eaten raw Must be refrigerated

Winter Summer

Winter Squash NutritionWhat beneficial nutrients lie within the squash family?

Food GroupWinter squash is part of the vegetable food group

Aim for at least 5 servings of fruits and veggies a day!

What nutrients are found in winter squash?

Vitamin AVitamin C

FiberManganeseVitamin B6PotassiumVitamin K

FolateTryptophan

CopperVitamin B12

Omega 3 fatsMagnesium

0 50 100 150 200 2501 cup of cooked winter squash has 457% of the RDA!

Main varieties & nutrients

Vitamin Comparison

Supports your immune system

Important in tissue repair, collagen synthesis & wound healing

Strengthens muscle

Promotes healthy skin and eyes

Contains beta carotene, a powerful antioxidant

Aids in vision

Can prevent against certain diseases

Promotes digestive health

Can reduce cholesterol

Heart healthy Winter squash

has 3 g of fiber in one ½ cup serving

What is fiber?Dietary fiber naturally occurs in plants including whole grains, legumes, fruits and vegetables

Winter Squash Cooking and Preparation Techniques

Buying and Storage Tips Look for firm squash with an intact rind Avoid visible mold and lumpy areas Store winter squash in a cool, dark, dry

place In season purchasing starts in

September and continues through March

Frozen varieties can be found in many supermarkets

Butternut, Acorn and Spaghetti Can be found year round

How can you cook it?• Bake• Broil• Stuff• Roast • Puree• Dice• Mash • Seeds• Add to soup and stews• Replace fat in baked

goods• Substitute for other

starches such as potato

Muffins

Sweet

ButternutSquash

Soup

Winter Squash MuffinsMakes 12 standard or 24 mini muffins

1 ½ cups flour 1 cup pureed winter squash½ teaspoon salt ½ cup canola oil½ cup brown sugar 2 eggs1 teaspoon baking soda ½ cup honey½ teaspoon cinnamon ¼ cup water*Optional mix- ins can include ½ cup of chocolate chips, walnuts, dried cranberries, ect

Directions:Preheat the oven to 350 degrees. Line muffin tins or use cooking spray to grease. Mix together the flour, salt, brown sugar, baking soda, and cinnamon. In a separate bowl combine the pureed squash, canola oil, honey, eggs and water. Add the dry ingredients and the optional chips or nuts to the wet ingredients in stages, mixing gently. Pour into prepared muffin tins. Bake mini muffins for 10 minutes at 350 degrees and standard muffins for 18 minutes. Bake until the top is golden brown and springs back when lightly pressed.

Glazed

Stuffed

Acorn Squash

Maple Glazed Roasted Acorn SquashServes 4 to 6Ingredients:1 acorn squash, seeded and sliced3 tablespoons extra virgin olive oil3 tablespoons light brown sugar¼ cup maple syrup, warmedsalt and pepper to taste

Directions:1. Preheat oven to 375°F.2. Place squash sliced onto a baking sheet and drizzle with oil. Season with salt and pepper and gently toss together.3. Sprinkle tops of squash with brown sugar.4. Roast squash for 35 to 40 minutes occasionally tossing around, gently, to avoid sticking.5. 7 to 10 minutes before roasting is completely, brush a small amount of maple syrup over each piece of squash and finish roasting

*This recipe can also be made by steaming the squash in the microwave and then glazed afterwards

Pasta

Stuffed

Spaghetti Squash

Spaghetti Squash with Fresh Tomatoes and ParmesanServes 4Ingredients: 1 large spaghetti squash 2 tablespoons minced onion6 tablespoons olive oil 1 clove minced garlic3 cups chopped ripe tomatoes ¼ cup parmesan cheesesalt and pepper to taste 2 tablespoons fresh parsley

Directions: 1. Preheat oven to 375°F.2. Cut the squash in half lengthwise and scoop out the seeds. Season the flesh with 2 tablespoons of olive oil, salt and pepper. Place squash halves face down on a baking sheet and bake for 45 minutes or until squash is fork tender. Alternatively, place squash halves face down in a microwave safe dish with a ½ inch of water and microwave approximately 5-10 minutes until fork tender (depending on microwave). 3. Meanwhile, heat 2 tablespoons of olive oil in a skillet over low heat. Add onion and cook until softened, about 3 minutes. Stir in tomatoes; cook, stirring occasionally, over medium-low heat until tomatoes are thickened, 10-15 minutes. Stir in garlic and cook 1 minute; season with salt and pepper. 4. Remove squash from oven and shred flesh with a fork into long strands. Place into a large bowl and add remaining 2 tablespoons of oil, parmesan and parsley. Toss together and divide among 4 bowls. Top with tomato sauce.

Guess WhoDo you recognize these characters?

Squash Edition

Common Varieties of Winter Squash

How many can you name?

True or False?Test your squash knowledge

• The word Squash extends from a Native American word meaning “a green thing eaten raw”

• You can keep winter squash in a cool dark place for up to six months.

• You can eat the raw skin of a winter squash• You should keep a winter squash in the

refrigerator• You can eat the seeds of a winter squash• Orange fleshed squashes contain the most

nutrients• A pumpkin is a squash

Questions????????