Bright Days Ahead: Thank You, Squash!
Bright Days Ahead: Thank You, Squash!
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
Though the days are getting shorter, there’s a bright spot to the coming change of seasons: winter squash! There are so many varieties, so many ways to enjoy them and so many benefits from eating them. In our book, that's a win, win, win.
Winter squash is brimming with the goods for good health. Many of its nutrients can help calm inflammation in our bodies, which can be the impetus or accomplice to all sorts of health hiccups, from heart disease, diabetes and cancer to arthritis and digestive difficulties. It's rich in potassium, making it great for your blood pressure, bones and muscles. Some of squash's nutrients, such as lutein, zeaxanthin and beta-carotene, are valuable to good eyesight. It's also flush with fiber, which can help keep your gut happy and your immune system strong. And though considered a starchy vegetable, winter squash has a moderate glycemic value, meaning it doesn't affect your blood sugar level as much as other carbohydrate-rich vegetables, such as potatoes.
There are so many savory and sweet ways to enjoy winter squash. It's an incredibly versatile (and budget-friendly!) food, and its mild flavor makes it an all-around crowd-pleaser. You can roast, season and enjoy the interior seeds of a squash. The small measure of fat in squash and its seeds is the beneficial, plant-based version of omega-3 fatty acids. You can also eat the skin on all varieties of squash, but most, other than squash (pictured), have pretty tough peels, which may not be all that tasty.
Featured Recipes
Staring Winter Squash
Tasty Tips
Selection
Choose those with an intact stem and skins free of soft spots or nicks. Take stock of a squash's weight, selecting those that are heavy for their size.
Storage
Unlike other fresh produce, squash's tough exterior gives it a comparatively long shelf life. Some winter squash can be stored anywhere from weeks to months, depending on the variety. They're best stored in a dark, cool spot (50-60°). Keep them out of the refrigerator until they have been cut or cooked. Refrigerating them whole may negatively affect their texture.
Preparation
Before cutting into your squash, rinse and clean its exterior. Depending on the variety of squash you choose, cutting into it can be a difficult task; you'll need a sharp knife and strong muscles! We have precut butternut squash in our Prepared Produce Section and precooked squash dishes in our Deli Case. Both are a helping hand. Microwaving very hard squash for 3-4 minutes will help soften its skin, making it a bit easier to peel and crack open.
References
- Li H. "Evaluation of bioactivity of butternut squash (Cucurbita moschata D.) seeds and skin." Food Science & Nutrition. 2020 May 14;8(7):3252-3261.
- Harvard T.H. Chan School of Public Health, Harvard University. "Winter Squash." The Nutrition Source.
Selection and availability of products and ingredients vary by market.
