Think, Eat, Be Healthy

Wonderful Winter Squash For Whole Food Health

Acorn squash, winter squash, hard squash, squash,

Acorn squash are one of the most popular winter squash varieties.

Winter squash is a wonderful source of nutrition for whole food health. These hard squashes should be part of any healthy whole food diet because of the combination of health benefits they bring to the table. Most varieties of winter squash can also be purchased cheaply in season and stored for up to six months before use.

Red kuri squash is a Japanese variety of winter squash.

Red kuri squash is a Japanese variety of winter squash.

The most common varieties of winter squash in American stores are butternut, acorn, pumpkin, spaghetti and hubbard. Around the world, more than thirty varieties of these plants are eaten. More varieties are being grown and sold in North America all the time and I always keep my eye out for new and different hard squash to try.

Spaghetti squash are even faster and easier to prepare than other varieties and can replace pasta in many dishes.

Spaghetti squash are even faster and easier to prepare than other varieties and can replace pasta in many dishes.

Like most vegetables and fruits with more than one form, all varieties share a general nutritional profile and each variety has a few of its own unique nutrients. So try to eat as wide a range of these squashes as you can find to take maximum nutritional advantage of what they have to offer. Your taste buds will not be bored as each winter squash variety also has its own unique flavor.

Delicata squash

Delicata squash

The seeds of all of this group of squashes are highly nutritious. It takes just a few minutes to clean the pulp off the seeds when preparing winter squash. Dry them on a clean towel and toast them lightly on a tray in the oven or in a skillet on the stove. I like to sprinkle squash seeds and pumpkin seeds lightly with red chile powder, minced garlic, ground cumin and sea salt before toasting. They make a great snack, salad topping or trail mix ingredient.

Buttercup squash

Buttercup squash

The flesh of winter squash ranges from palest yellow to deep orange depending on variety. As you would expect with this color, they are very high in vitamin A. These hard squashes are also a good source of  vitamins B2, B6, C, K and folate. The minerals copper, manganese, magnesium and potassium are abundant. They have plenty of fiber and all of the associated and well documented health benefits. And though they are a low-fat food, they are one of the best plant sources of omega-3 fatty acids.

Sweet dumpling squash

Sweet dumpling squash

Winter squashes are high in carbohydrates, but many of the carbohydrates have health promoting properties. A large percentage of the carbs in winter squash are in the form of polysaccharides called pectins. Pectins have been shown to have both anti-inflammatory and antioxidant action in the body. Pectins have also shown anti-diabetic insulin regulating effects.

Pumpkins are part of the hard winter squash family of vegetables.

Pumpkins are part of the hard winter squash family of vegetables.

The winter squashes are very easy to prepare. Start by splitting them in half through the stem. Use a spoon to scoop out the seeds and loose pulp from the cavity. They can them be seasoned and oven roasted. Or you can cut the rind off, cut the flesh into chunks and steam them. Peeled chunks can also be included as part of roasted one-pot meals or stews.

Steamed or roasted hard squash flesh can be pureed in a blender or food processor and liquid added to make soups and sauces. I often like to simply mash it with a fork and serve it as a side vegetable. For any of these uses, it can be combined with other squashes and/or root vegetables.

One thought on “Wonderful Winter Squash For Whole Food Health