Squash: The Superfood

More than just seriously good for you, winter squash is the perfect replacement for all the soon-to-be-fading summer and fall vegetables.
By Pamela Bond

Native Americans once prized winter squash so much that they buried gourds beside their dead to make sure they had enough fuel for the afterlife. Who can blame them? Packed with a wealth of nutrients, squash has remained a healthy staple of fall and winter diets. The high levels of potassium and iron in winter squash can help lower blood pressure and aid workout recovery.

The plethora of antioxidant vitamins A and C, as well as fiber, may help prevent lung cancer, arthritis, and heart disease. “You need different vegetables with different vitamins and minerals to cover your bases,” says Kerry Neville, MS, RD, American Dietetic Association spokesperson in Kirkland, Washington. For Neville, squash offers a nice change of pace from, say, carrots, which boast similar nutrients.

But winter squash is far more than a seriously good-for-you vegetable. Its impressive versatility, mildly sweet flavor, and bright orange hue make it a vibrant and fun addition to the fall and winter kitchen, when fresh options fade. “Winter squash feels ancient,” says Joanne Saltzman, founder and director of the School of Natural Cookery in Boulder, Colorado. “The body of these vegetables is usually generously fleshy, offering a great texture when cooked properly. The skins offer a bitter balance to the sweetness of the meat. And the buttery soft squash is easily spreadable on toast in place of butter or mixed with nut butter for a hearty open-faced sandwich.”

The Curcubitaceae family has many members, ranging from small to large and from dark green to tan. “Every year I see new varieties,” says Sarah Krieger, MPH, RD, American Dietetic Association spokesperson in St. Petersburg, Florida. “I suggest you experiment with different types you see.” To help you with your taste testing, we asked the pros to share their favorite kinds and the tastiest ways to cook with them. No matter which variety you try first, select one at the market that is heaviest for its size and not hollow, has a hard rind to protect the flesh, and is free of bruises, blemishes, scabs, and soft spots. And go ahead and stock up—if you store your picks in a cool, dry place, they’ll last for a month or more.

Acorn Squash
This grocery store regular is pine green with long ridges running up its sides to a yellowish top. The yellow-orange flesh becomes rich and creamy when cooked. “I use acorn the most,” says Neville. “It’s versatile and pretty.”
Nutrient bonus: Acorn offers the most potassium (26 percent of daily needs for 1 cup) and vitamin B6 (20 percent of daily needs). Plus, you’ll get plenty of iron at 11 percent—second only to canned pumpkin.
Best for: Stuffing. “But you must cook acorn squash fully before adding the stuffing,” says Saltzman.
Try it: To make stuffed squash into a substantial and balanced meal, pierce an acorn squash with a fork or knife several times to vent steam. Microwave for 2 to 3 minutes until the squash begins to soften and becomes easier to cut. (The initial microwaving is optional.) Halve the squash and scoop out the inner seeds and the stringy flesh. Place cut sides down in a microwavable dish with 2 to 3 teaspoons water. Microwave covered for another 5 to 10 minutes, until fork-tender (or bake for 45 to 60 minutes at 400º F). Fill squash wells with a sauté of cooked wild rice mix (using only half the seasoning packet), chopped and peeled apple, and lean pork sausage. Sprinkle with Gruyere, and bake until the cheese melts.

Hubbard Squash
Krieger’s “absolute favorite” for its intense flavor, hubbard squash looks like a grayish blue pumpkin with bumpy skin.
Nutrient bonus: Although no winter squash can boast high protein counts, hubbard has the most (5 grams per cup) when compared with its peers.
Best for: Roasting. “It’s better to roast hubbards than boil them because you’ll retain nutrients and deepen flavor,” says Krieger.
Try it: For a hearty side dish to a main course of chicken or pork, peel and cube a hubbard into 2-inch pieces. Toss in a baking pan with other chopped vegetables, such as onions, carrots, and parsnips. Brush on olive oil. Season with salt, rosemary, garlic, and thyme—all to taste. Roast at 400º F for 30 to 45 minutes.

Butternut Squash
Choose butternut varieties with evenly pale peach skin, a round ball end, and a thick neck. Their flavor will remind you of sweet potatoes.
Nutrient bonus: A cup of baked butternut squash has the mother load of vitamin C—52 percent of your daily needs. Plus, you’ll get 457 percent of your needed vitamin A.
Best for: Sweet and savory soups, as well as roasting, baking, and spreading. “Butternut is the most versatile,” says Saltzman.
Try it: Pierce one large squash several times and microwave for 2 to 3 minutes until it starts to soften (optional). Peel and cube. In a large roasting pan, toss squash with chopped onions, garlic, and tart apples. Season with chili powder and roast at 400º F for about 40 minutes. Transfer to a blender or food processor. Add 2 cups vegetable broth and purée until smooth. Transfer to a pot and thin with more stock or 1 cup evaporated skim milk. Season with salt and more chili powder. Reheat and serve.

Sweet Dumpling Squash
“This winter squash variety looks like acorn but has yellow and green stripes,” says Krieger. The taste? It’s the sweetest and most buttery of them all. Sweet dumplings range in size from apple- to cantaloupe-sized.
Nutrient bonus: Sweet dumpling shares acorn’s plentiful nutrients but has even more vitamin A.
Best for: Stuffing. “The sweet dumpling has a thick, difficult-to-remove, difficult-to-eat skin for the ratio of sweet, soft meat on the inside,” says Saltzman, “but this makes them valuable as containers for, say, a refried grain dish, a sauce, or beans.”
Try it: Although Saltzman doesn’t sweeten her squash, Neville loves this simple, traditional preparation: Carefully halve a sweet dumpling and scoop out the seeds and the stringy flesh (you can preheat the squash in the microwave to soften the skin before slicing). Place cut sides down in a baking dish. Add 2 to 3 teaspoons of water and cook at 400º F for 45 to 60 minutes, until fork-tender. Top with butter, brown sugar, and a pinch of cinnamon.

Pumpkin
Sugar pumpkins are smaller (about 1 to 2 pounds each) than decorative jack-o’-lantern types and are usually sweeter and meatier. And, surprisingly, canned pumpkin may be even better than fresh: “I like canned pumpkin because it’s more condensed and so has more nutrition,” says Krieger.
Nutrient bonus: A cup of canned pumpkin fills a whopping 763 percent of your daily vitamin A needs and 20 percent of your iron.
Best for: Roasting, baking, soups, spreads, or sauces—anything goes. “I treat them like any other squash,” says Saltzman, “but then I capture the seeds too—for soaking and roasting.”
Try it: Create a roasted veggie–squash dish using cubed fresh pumpkin instead of cubed hubbards, as suggested. Or use canned pumpkin to concoct a fiber-filled smoothie: In a blender combine ½ cup sugar-free canned pumpkin, ½ cup nonfat plain yogurt, a pinch of pumpkin pie spice mix, a dash of vanilla extract, honey to taste, and a splash of orange juice or milk. Blend until smooth.

Spaghetti Squash
Yellow or cream in color on the outside, this elongated squash is filled with sweet yellow spaghetti-like strands.
Nutrient bonus: Baked spaghetti squash is as low in calories (42 per cup) and carbs (10 per cup) as pumpkin, but it’s not as rich in vitamins A and C as the darker-flesh winter squash types.
Best for: A low-carb pasta replacement.
Try it: Pierce several times to vent steam and microwave for 2 minutes (optional). Halve lengthwise and scrape out seeds and pulp. Place cut sides down in a microwaveable dish. Add a sprinkle of water, cover, and cook for 6 to 10 minutes more (or bake for 30 to 40 minutes at 375º F). After it cools a bit, use a fork to gently scrape out the stringy flesh and toss with your favorite marinara sauce and fresh Parmesan cheese.

Category: Health