Winter Squashes - Health is in Season!

History Winter squash have a hearty history, having outlived entire civilizations.  In the United States, squash were part of the Native American culture’s “Three Sisters” – the three primary crops used for sustenance:  maize (corn), beans and squash.  Winter squash grow in warm weather and are harvested at the end of the summer.  Unlike summer squash with their soft skins, winter squash have thick, hard rinds.  They are suitable for long-term storage (3-6 months) and were a valuable commodity to American Indians during the harsh winters.  How appropriate that these squash have a rich history and they’re ready to eat just as Americans begin our period of reflection & gratitude at Thanksgiving and Christmas.

Nutritional Value Winter squash are much more nutrient dense than their summer squash counterparts.  They are very rich in beta-carotene (vitamin A) , with a 1 c serving providing 145% of RDA.  They are also high in Vitamin C, an important immune booster, potassium, folate and Omega-3 fatty acids.  Spaghetti Squash also is a great source of calcium.

Cooking Method Baking is the most popular method of cooking winter squash because it bring out the sweet flavor of the squash by caramelizing some of its sugar.  Boiling is a faster method but may dilute the sweet flavor of the squash.  Squash can be sautéed,but is somewhat sticky, so be sure to add broth to your skillet.

Types The four most common types of winter squash are Acorn, Butternut, Pumpkin and Spaghetti.  In general, winter squashes take much longer to cook than summer squashes.  See our recipes on page 2.

References:

Wikipedia - http://en.wikipedia.org/wiki/Squash_(plant) WH Foods - http://whfoods.org/genpage.php?tname=foodspice&dbid=63

Dave’s Garden - http://davesgarden.com/guides/articles/view/182/ TCP - http://www.cancerproject.org/survival/factors/menopause.php