A brief education on winter squashes and their applications is in order. I wanted to try to do this post earlier as they were coming in season, but grocery stores still have plenty in stock and they should be available for a bit longer still.

Various Winter Squash. Image from Flickr user monado. Click the image to go to the photo page.

Winter squash is a general term for a large variety of thick skinned, firm vegetables of the genus Cucurbita. Unlike their close relative, the summer squash, these are allowed to mature completely (hence the thicker skin, bigger seeds, and tougher flesh).

Despite the name, winter squashes are actually planted in warm weather and don’t like very cold temperatures. The seeds are susceptible to the cold and are easily damaged by frost. The ‘winter’ terminology comes from the fact that once squash matures to this stage, the vegetables can be easily and safely stored for use in the winter when less fresh produce is typically available. As the harvest season generally begins around September, these are ideal candidates for use in the cold winter months.

Varieties
I won’t list them all here, but I’ll mention a few of the ones I normally purchase. My first impulse is always butternut squash, but acorn comes in at a close second. Butternut squash has orange flesh that is slightly sweet. The exterior is cream to light-orange colored and shaped like a large pear. Acorn squash is normally green and often speckled with orange or yellow patches. The flavor is nutty and somewhat sweet. I don’t particularly fancy pumpkin, but many do. Spaghetti squash is nice, but a bit stringier (like spaghetti-go figure). Here are a few other popular types: buttercup, calabaza, delicata, Hubbard, and sweet dumpling.

Winter Squash. Photo by Flickr user m kasahara. Click the image to go to the photo page.

Uses
Nearly everyone has heard of pumpkin pies and pumpkin breads, but almost any thick winter squash can be substituted for pumpkin in these recipes. Most people cannot even tell a significant difference between a butternut squash pie and pumpkin pie. The smoother, less stringy flesh of butternut squash can actually make for a better textured pie.
Squash is commonly peeled, diced, and roasted or boiled/steamed for use in other preparations. Cubed squash can be roast with potatoes and other root vegetables. Roasted or boiled squash can be blended into soups for flavor and to increase the thickness.
A couple other ideas to get you started include:
- roasting the seeds from any type of squash with savory or sweet herbs/spices
- roasting with apple chunks and a dash of cinnamon and maple syrup
- using the strings of spaghetti squash as a low-carb pasta
- serving roasted or steamed squash mixed with brown rice, asparagus and roasted squash seeds

Preparation
The thick skin can be daunting to cut though at first, but can be removed with a knife or sharp vegetable peeler.
For a simple roast squash, simply cut the squash in half (top to bottom) and scoop out the seeds. The squash can be roasted whole in it’s skin and then scooped out for use.
Smaller acorn or spaghetti squashes can be pierced several times with a skewer and baked whole. If not pierced, the squash can split open during cooking. Bake for 1 1/2 to 2 hours at 325°F. When the squash gives a bit with pressure, it is done.

Selection and Storage
When selecting squash, look for firm squash that are heavy for their size and have a hard, tough skin. Avoid ones that have sunken/moldy patches or cuts/punctures in the skin. Variations in skin color do not affect flavor, in fact, it is common to see one side lighter colored than the other.
If storing for an extended period of time, keep in a relatively cool (45-50F), dry place. If possible, do not stack the vegetables. Tightly packed squash can encourage the spread of rot, so keep to one or two layers if possible. Well stored squash can be kept for 3-5 months, but check for deterioration first. At room temperature, the squash should generally be consumed in about a month or two.
Cooked squash can be frozen with minimal degradation in quality.

Various Winter Squash. Image from Flickr user monado. Click the image to go to the photo page.

Nutrition and Size
Winter squash as a good source of complex carbohydrates and fiber. Most contain decent amounts of potassium, nician, iron, and beta carotene–particularly the darker colored ones. This is a good source of Vitamin A which helps maintain skin, bone, and vision and also can help lower the risk of lung cancer. It is also high in Vitamin C and provides some folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, and pantothenic acid
Actual nutrition data varies depending on the type of squash, but as a general rule of thumb, one cup (7oz-200grams) of cooked, cubed squash contains the following:

Squash come in many shapes and sizes that it makes judging equivalent amounts difficult. Below are a few rules of thumb to help when selecting the right size squash to purchase.

1 pound squash = 2 to 3 servings
1 pound peeled squash = 1 cup cooked, mashed
1 pound trimmed squash = 2 cups cooked pieces
2-1/2 pounds whole squash = 2-3/4 to 3 cups pureed
1 medium-size (15 to 20 lbs) pumpkin = 5 to 7 quarts of cooked pumpkin.

Sources:

http://en.wikipedia.org/wiki/Winter_squash

http://urbanext.illinois.edu/veggies/wsquash1.html

http://www.foodsubs.com/Squash.html

http://whatscookingamerica.net/squash.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63

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• Simply Squash