How to Eat More Squash This Winter

This article originally appeared in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy. Find out how to get expert guidance on healthy cooking, eating, and living.

This season, explore the many varieties of colorful, delicious, versatile, nutritious squash.

Nutrition

Winter squash, like acorn, butternut, or sugar pumpkin, are a good source of dietary fiber along with vitamin C, vitamin B₆, magnesium, and potassium. They are also rich in carotenoids, plant compounds responsible for the yellows, oranges, and reds in fruits and vegetables.

Choosing Squash

Look for squash with dull looking rinds that are blemish-free, firm to the touch, and still have their stem. A ripe winter squash should be heavy for its size. Stored in a cool, well-ventilated area away from ripening fruit like apples or pears, ripe winter squash can be expected to keep at least two to three months, but enjoying them within one month is sometimes recommended for the best flavor.

Squash Prep

Cutting into larger, tough-skinned varieties like butternut, pumpkin, or kabocha squash can be daunting. If skins need to be removed, use a vegetable peeler or cut off a sliver of sqash so it sits flat and carefully slice skin off. To make the skin easier to remove, pierce the squash with a knife in several places and microwave two to three minutes. Smaller varieties, like delicata, have thin, soft skins that don’t require peeling (and are fine to eat).

Squash can be roasted whole or halved (seeds and pulp removed, cut side down) until soft. Halves can also be steamed cut-side down in a pan of water in an oven, microwave, or covered stovetop pan. Slicing or cubing before roasting, steaming, or boiling shortens cooking time. The cooked flesh can be eaten as is, mashed, or pureed into soup. Squash halves stuffed with any manner of fillings make a beautiful presentation.

Healthy and Flavorful Squash Swaps

Winter squash can be a flavor enhancer and nutrient booster in any number of dishes:

• Replace Pasta: Spaghetti squash can be scraped into spaghetti-like strands with a fork after it has been steamed or roasted. Thinly sliced butternut squash can be used in place of lasagna noodles.
• Swap for Potatoes: Cut winter squash into “fries” and roast, or mash (or puree) and serve on its own or combined with potatoes, parsnips, sweet potatoes, or cauliflower. Slice squash into disks and layer in gratins or grate them to make hashbrowns.
• Sub for Pumpkin: Most winter squashes are interchangeable in recipes that call for pumpkin or other varieties. Try swapping another type in baked goods like quick breads, muffins, cookies, and pie.

Tips to get the most out of winter squash this season

• Explore. Shop for different varieties of winter squash to try something new at home.
• Go heavy. Ripe squash is heavy for its size, firm, and free of blemishes with stem intact.
• Store it well. For longest storage, keep squash in a cool, dark area, like a pantry, closet, or basement.
• Swap it. Try subbing winter squash for pasta, potatoes, or meat in recipes for a boost in flavor and nutrients.