Winter squash is a warm-season vegetable that can be grown in most of the country. It differs from summer squash in that it is harvested in the mature stage, when the seeds within have matured fully and the skin has hardened into a tough rind. The squash is considered ripe when the stem attached to the vine begins to shrivel. When ripened to this stage, most varieties can be stored for use throughout the winter.
Many varieties of winter squash, including acorn, butternut, buttercup, hubbard, spaghetti, and others are available in grocery stores right now. It is difficult to find a family of crops with more to offer than squash. They can be used in soups, salads, main dishes, breads, casseroles and desserts, as well as served as a vegetable.
Winter squash is a tasty source of complex carbohydrates with about 80 calories per cup. It is also a rich source of potassium, niacin, iron and beta carotene. Usually, the deeper the orange color, the higher the beta carotene content. Beta carotene is converted to Vitamin A in the body, which is essential for healthy skin, vision, bone development and maintenance in addition to many other functions. One-half cup of butternut squash contains 700 IU of vitamin A. It is recommended that we include 1 – 2 servings of these deep-colored vegetables per week.
When selecting squash, look for a dry, uniform hard surface, free of soft spots and bruises. Choose squash that is heavy for its size. (A general guide is that a 3-5 pound squash should feed 4-6 people). Store squash in a cool, dry place. Do not wash squash until ready to use. At that time, scrub the outside with a vegetable brush. Smaller butternut and acorn varieties will keep for three months and larger varieties can be kept up to six months if stored at 45 – 50 degrees F. However, if stored at room temperature, storage will be reduced to 1 ½ to 3 months.
When cooking winter squash varieties, the biggest challenge is peeling. The thin-skinned varieties can be peeled with a paring knife. However, the thicker-skinned varieties require cutting the squash in half using a heavy chef’s knife and a hammer, if necessary. Use the hammer to hit the back blade of the knife until you can successfully break the squash in half. Peeling will be much easier with smaller pieces. Remove the seeds, scoop out the strings and discard. (Save the seeds if you intend to roast them).
There are several methods for cooking winter squash:
– Place unpeeled pieces, cut side down in a shallow baking dish and bake at 350 degrees for 30 minutes or until fork tender.
– Peeled squash can be cut into cubes and boiled until tender.
– Squash pieces can also be microwaved on high for 15 minutes or longer until fork tender.
– Smaller acorn and spaghetti squash can be pierced in several places with a knife and baked whole. Piercing prevents the shell from bursting during cooking. Place the squash on a baking dish and bake for 1 ½ to 2 hours at 325 degrees. Test for doneness by squeezing the shell. Squash is done when it gives with a little pressure.
– Once cooked, squash can be used for any recipes calling for mashed or pureed squash.
Butternut squash can be used in so many different ways. It has a sweet flavor, which pares well with many fruits and spices, such as cinnamon, nutmeg, allspice and ginger. The following recipe is quick and easy to prepare and pares well with pork or poultry.
Roasted Butternut Squash and Fruit
1 cup cubed and peeled butternut squash
1 cubed apple, peeled or unpeeled
1 cubed pear, peeled
½ cup dried figs, dates, raisins, cranberries, cherries, etc.
Ginger to taste
Grease a small casserole dish with vegetable spray. Mix all ingredients and arrange in casserole. Spray the top with a butter-flavored spray. Cover with foil and bake in 350 degree oven for 30 to 40 minutes, until fork tender.
Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6000 or by e-mail at susan_garkalns@ncsu.edu
