{"id":1508,"date":"2014-11-18T11:17:39","date_gmt":"2014-11-18T17:17:39","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=1508"},"modified":"2015-07-17T11:10:58","modified_gmt":"2015-07-17T16:10:58","slug":"squash-season","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/squash-season","title":{"rendered":"Squash Season: How to Cook, Roast, and Enjoy Fall\u2019s Favorite Fruit"},"content":{"rendered":"

\"Squash<\/a><\/h2>\n

Here\u2019s everything you need to know (tasty recipes included).<\/h2>\n

Bisque, risotto, lasagna, saut\u00e9, soup\u2014there\u2019s no getting around it: Winter squash is the<\/em> fruit to cook with during the cold-weather season. Beyond just carving them for decoration, roasted pumpkin, squash, and gourds (all members of the curcubita genus<\/a>) make for the perfect addition to a warm and comforting dish. Amidst reports<\/a> this winter will be equally as frigid as the last, we\u2019ll take all the healthy, warming meals we can get.<\/p>\n

Of course, the squash didn\u2019t start out as the diet darling we know today. More than 4,000 years ago, squash and gourds, which are actually harvested in the fall<\/a>, were hollowed out and used as dishware. Researchers from the University of Missouri studied<\/a> the residues in these \u201cdishes\u201d and found traces of starch grains, including potato and arrowroot (an interesting peek into the eating habits of early settlers).<\/p>\n

Today, these fruits aren\u2019t just welcome additions to our meals, but also rich sources of healthy nutrients. One study<\/a> found women who maintain diets high in lutein and zeaxanthin\u2014both found in pumpkin and butternut squash\u2014reduce risk for age-related macular degeneration (AMD), the leading cause of blindness in older Americans. Previous studies have shown these compounds work to reduce risk of AMD by absorbing \u201cfree radicals from damaging eye cells and by strengthening eye cell membranes.\u201d<\/p>\n

Probably the most recognizable healthy compounds associated with winter squash are carotenoids. A type of phytonutrient, carotenoids<\/a> give squash their trademark yellow, orange, green, and sometimes red colors. Yellow and orange squash source their hue from alpha-carotene, beta-carotene, and beta-cryptoxanthin, all of which are high in vitamin A and can be converted into retinol<\/a> for eye health. Green squash sources its hue from lutein and zeaxanthin, while red squash sources its color from lycopene.<\/p>\n

As if that weren\u2019t reason enough to load up on carotenoids, a study<\/a> published in the Archives of Internal Medicine <\/em>found increased consumption of the antioxidant is associated with reduced risk of death. Yellow-orange vegetables, such as carrots, sweet potatoes, pumpkin, or winter squash, and dark-green vegetables, such as broccoli, green beans, green peas, spinach, turnips greens, collards, and leaf lettuce, are rich in alpha-carotene, which was strongly associated with a decreased risk of lung\u00a0cancer compared to other types of vegetables.<\/p>\n

It\u2019s clear the health benefits of squash are just about as abundant as the squash themselves. Before you get roasting, read on for squash-specific tips, from selecting them at the grocery store to foolproof prep.<\/p>\n

\"How<\/a><\/p>\n

The Skinny on Squash<\/strong><\/h3>\n

Let\u2019s start with the basics. The Old Farmer\u2019s Almanac<\/a> advises perfect-looking, \u201csunned\u201d squash keep longest. In this case, sunned simply means squash stored in a sunny spot for a couple of weeks. Usually, the farmer has already taken care of this. You\u2019ll know you picked the perfect squash if it\u2019s blemish- and bruise-free, and the stem is intact.<\/p>\n

Every squash is different. Some are ideal for stuffing and baking, others just for baking. A majority of squash, however, taste best when roasted. For a quick, easy way<\/a> to roast, toss cubed squash with oil, spread on a baking sheet, and cook until desired consistency, usually fork-tender. Or, if you have more time, carefully wash, peel, and cut squash<\/a> into same-size pieces before evenly coating with olive oil. Season with kosher salt and pepper, then spread on a baking sheet to roast.<\/p>\n

Why roast? Sending squash to the oven sweetens the flavor profile. This makes fruits and vegetables look great (that nice golden brown color) and more palatable to the people who aren\u2019t the biggest fan of veggies. Ultimately, the characteristic of each individual squash will determine the best method of cooking.<\/p>\n

Acorn Squash<\/strong><\/h3>\n

AKA: <\/strong>Pepper or Des Moines Squash<\/p>\n

\"Acorn<\/a><\/p>\n

No surprises here: This squash\u2019s<\/a> name derives from its acorn-like shape. Its color varies, from yellow to tan, but the most common type is dark green with a touch of orange on the top. It\u2019s best for stuffing (with rice and meat), but can be roasted and saut\u00e9ed. Some even toast the seeds for a snack that\u2019s rich<\/a> in protein, zinc, iron, and vitamin E.<\/p>\n

Acorn squash isn\u2019t as rich in beta-carotene as other varieties, but one cup contains 145 percent of the daily recommended serving of vitamin A (2,300 IU for women, 3,000 IU for men), in addition to high levels of vitamin C, potassium, manganese, folate, heart-healthy omega-3s, and fiber (a key factor to feeling fuller, longer).<\/p>\n

TRY IT:<\/strong> Stuffed Acorn Squash With Apples, Walnuts, and Cherries<\/a><\/p>\n

Butternut Squash<\/strong><\/h3>\n

AKA: <\/strong>Butternut Pumpkin (Australia and New Zealand)<\/p>\n

\"Butternut<\/a><\/p>\n

Talk about the bell of the ball: This long, bell-shape squash is sweet and creamy, and arguably the most popular of the bunch (or patch?). Its skin is yellow while the pulpy flesh is orange and deepens as it ripens. It\u2019s also the one fruit prepared most as a vegetable: roasted, toasted, pureed, mashed, and so on. It\u2019s often served as a side or sauce rather than stuffed for a main meal or baked into dessert.<\/p>\n

Vitamin A is abundant in butternut squash, and it is rich in vitamins, like brain-boosting folate, iron, zinc, copper, calcium, potassium, and phosphorus.<\/p>\n

TRY IT: <\/strong>Crock Pot Beef And Butternut Squash Stew<\/a><\/p>\n

\"Sweet<\/a><\/p>\n

Pumpkin<\/strong><\/h3>\n

AKA: <\/strong>Sugar Pie Pumpkin<\/p>\n

\"Pumpkin\"<\/a><\/p>\n

 <\/p>\n

Butternut squash may be a fan favorite, but pumpkin is the season\u2019s staple fruit. There are jack-o\u2019-lanterns for carving, and sugar pie pumpkins<\/a> for baking, roasting, and pur\u00e9eing. Technically, you could eat the carving pumpkins, but they\u2019re too wet and bland.<\/p>\n

A cup of cooked pumpkin packs another serious punch of vitamin A\u2014more than 200 percent of the recommended amount<\/a>\u2014as well as fiber and a hearty dose of tasty, healthy seeds. Pumpkin seeds contain a plant-based chemical called phsyosterols, which have been shown to lower LDL, or bad, cholesterol.<\/p>\n

TRY IT: <\/strong>Traditional Pumpkin Pie With Fluted Crust<\/a><\/p>\n

Kabocha Squash<\/strong><\/h3>\n

AKA: <\/strong>Japanese Pumpkin<\/p>\n

 <\/p>\n

\"Kabocha<\/a><\/p>\n

Kabocha squash is similar<\/a> to butternut squash because its bright, orange flesh is a good source of beta-carotene, vitamin A, iron, vitamin C, and some B vitamins. It\u2019s also loaded with fiber.<\/p>\n

Compared to the tough skin of other squashes, kabocha\u2019s is soft and edible so it can be cooked before peeling. Consider using kabocha to thicken soups and stews. Otherwise, roasting is a safe, delicious bet.<\/p>\n

TRY IT: <\/strong>Kabocha Squash Fries With Spicy Greek Yogurt Sriracha<\/a><\/p>\n

Spaghetti Squash<\/strong><\/h3>\n

AKA: <\/strong>Orangetti, Pasta Squash<\/p>\n

\"Spaghetti<\/a><\/p>\n

Chances are you\u2019ve seen the oval, yellow squash pitted as a substitute for starchy noodles and rice. That\u2019s partly due to its stringy flesh, which easily separates into spaghetti-like strands once cooked. Unfortunately, a squash is still a squash, and its pasta-like texture isn\u2019t an exact texture and flavor substitute for the real thing.<\/p>\n

Spaghetti squash contains only 37 calories per single, four-ounce serving (though you may want to double or triple that portion for a main meal). And since it can be boiled and microwaved, spaghetti squash is a great staple for busy work nights. To jazz it up, cut the squash in half, rub it in oil, season with a little salt and paprika, then pop it in the oven in a casserole dish or on a baking sheet. Just because this healthier pasta imposter isn\u2019t the real deal doesn\u2019t mean you can\u2019t top it with traditional sauces, such as Alfredo, marinara, or a roasted-veggie-loaded version.<\/p>\n

TRY IT: <\/strong>Spaghetti Squash Primavera<\/a><\/p>\n

Delicata Squash<\/strong><\/h3>\n

AKA: <\/strong>Sweet Potato Squash<\/p>\n

\"Delicata<\/a><\/p>\n

With its creamy flavor and texture, delicata squash resembles a discolored cucumber. Its pale, yellow skin is patterned with dark green stripes. Its flesh is easy to prepare and eat, like kabocha squash, and it tastes like sweet potatoes.<\/p>\n

To some food bloggers<\/a>, delicata squash is considered squash for lazy people. Its skin is super thin and the squash itself takes no time to chop and roast. It contains high levels of beta-carotene, and half-cup serving is chock-full of vitamins A, and C, plus it has just 20 calories. Super quick to cook and nutritious? Sign us up.<\/p>\n

TRY IT:<\/strong> Roasted Vegetable Orzo<\/a><\/p>\n

Hubbard Squash<\/strong><\/h3>\n

AKA: <\/strong>Baby, Blue, Chicago, Golden, Green, and Warted Hubbard<\/p>\n

\"Hubbard<\/a><\/p>\n

It may not seem like it, but hubbard squash<\/a> is actually one of the largest winter varieties and it works well in both savory and sweet dishes. But this squash has a super tough skin. The flesh, however, has high levels of sugar, along with a texture that\u2019s best pureed or mashed\u2014think pie filling.<\/p>\n

Due to its size, hubbard is usually sold in pre-cut, seeded chunks<\/a>, so it\u2019s easy to handle in the kitchen. If you do purchase the squash as is, the extra tough skin means it can be stored for months at a time.<\/p>\n

TRY IT:<\/strong> Hubbard Squash Squares With Shortbread Crust<\/a><\/p>\n

Buttercup Squash<\/strong><\/h3>\n

AKA: <\/strong>True Winter Squash<\/p>\n

\"Buttercup<\/a><\/p>\n

Fill me up, buttercup (squash) baby: This orange and creamy-fleshed squash is sweeter than most, but it works equally for savory recipes. If you do choose the sweet route, bake or steam the squash to really bring out those sugary notes.<\/p>\n

This squash<\/a> provides a whole lot of beta-carotene, iron, vitamin C, and potassium, as well as calcium, folic acid, and B-vitamins. Its tough skin may make it more difficult to prepare.<\/p>\n

TRY IT:<\/strong> Roasted Cauliflower, Buttercup Squash, & Kale Spaghetti with Pancetta<\/a><\/p>\n

As the temperatures continue to drop and the time to curate holiday menus approaches, there\u2019s no denying squash is an incredible source of flavor, vitamins, and healthy nutrients\u2014regardless of type and prep process. Squash can star as a weeknight meal and double as a moderately indulgent dessert. You really can\u2019t go wrong.<\/p>\n

Embed Graphic Thumbnail<\/h2>\n

\"Squash<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Here\u2019s everything you need to know (tasty recipes included). Bisque, risotto, lasagna, saut\u00e9, soup\u2014there\u2019s no getting around it: Winter squash is the fruit to cook with during the cold-weather season. Beyond just carving them for decoration, roasted pumpkin, squash, and gourds (all members of the curcubita genus) make for the perfect addition to a warm […]<\/p>\n","protected":false},"author":4,"featured_media":1519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[8],"tags":[],"yoast_head":"\r\nSquash Season: How to Cook, Roast, and Enjoy Squash<\/title>\r\n<meta name=\"description\" content=\"Explore the many different fall squashes and how to prepare the. 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