All About Winter Squash

“I have a squash casserole that everybody, even my kids, loves. I won't tell my kids how to make it." - Gladys Knight

Winter squash, in all its varieties, makes for delicious meals and delightful seasonal decorations - a delight for the taste buds as well as the eyes.

Five Fun Facts

One of the oldest known cultivated foods, it appears to have been grown since 8,000 B.C. in what is now known as Central Mexico, Peru, and the Eastern United States.
The U.S. produced 772,800,000 lbs of squash in 2019.
Even so, the United States is actually the biggest importer of squash, with 493,832 mt of total imports in 2020!
Winter squash and summer squash have some inherent differences; winter squash are not harvested until completely mature, and so have thicker rinds which are removed before consumption, and they can be stored for several months in the right conditions. Their summer counterparts are actually harvested while not fully matured, resulting in thinner rinds which actually can be consumed, although they cannot be stored for long.
The same thing that makes squash orange and yellow, beta-carotene, works to prevent cancer.

Nutrition Info

Winter squash, which are low in calories and also low-fat, are great sources of nutrients such as:

Vitamin A
Vitamin B6
Vitamin C
Vitamin E

They are also a great source of magnesium, potassium, and manganese. In addition, they are a good source of fiber and protein.

Benefits

With their low glycemic index, winter squash are a great choice for those who are diabetic, or at risk of becoming diabetic and trying to watch their diet closely. Rich in nutrients that have been linked to the prevention of several different health concerns, winter squash contain beta-carotene and lutein, which has been shown to work to prevent cancer. As for heart health, winter squash contain a significant amount of potassium, that is, about 500 mg in a cup of cooked squash of certain varieties. Winter squash is also thought to contain nutrients that decrease cholesterol and reduce inflammation.

Cautions

Pick squash that do not have any soft spots or places that look like blemishes. To ensure winter squash have an optimal shelf-life, store them in a cool, dry area other than a fridge and they can last several weeks.