Squashes fall into two categories – the harder winter variety and softer summer variety. Today I will be speaking about winter squash. The low-carb craze of a few years ago has turned many people away from vegetables deemed “too starchy”, with winter squash being one of them. This is a real shame because winter squash is chock full of nutrients and fiber.

The most well-known winter squashes are acorn, butternut, pumpkin, and spaghetti squash. While winter squash is higher in carbohydrates than its summer cousin, you should not shy away from these amazing vegetables!

Acorn Squash is loaded with fiber and potassium. 1 cup of cooked acorn squash provides a whopping 9 grams of fiber, 896 mg of potassium, 2 mg of iron, and is only 115 calories!

Butternut Squash – my personal favorite – is high in vitamin A, providing 22,868 IUs per cup. Vitamin A is essential for maintaining healthy skin and eye function, and is also an immune system booster. Butternut squash also contains beta-cryptoxanthin, a carotenoid that may lower the risk of lung cancer. One study in China using 63,000 participants found that people who consumed the most cryptoxanthin-rich foods had a 27% lower risk for lung cancer (Cancer Epidemiology Biomarkers and Prevention). Studies also show that direct and even second hand cigarette smoke can induce a vitamin A deficiency.

Spaghetti Squash is very low in calories, weighing in at 42 calories per cup, but has only 2.2 mg of fiber and much less potassium and vitamin A than the other winter squashes. However, spaghetti squash is a great noodle/pasta alternative, and is great topped with marinara sauce or used as a base in Asian noodle salad dishes.

Pumpkins are usually only thought about around Halloween and Thanksgiving. The pumpkin is a rather overlooked squash, and it shouldn’t be because it is also a powerhouse of nutrition. 1 cup of cooked pumpkin provides 564 mg of potassium (33 percent more than a medium banana), 2.5 g of fiber, over 12,000 IUs of Vitamin A, more than 3,500 mcg of beta-cryptoxanthin, and 853 mcg of alpha-carotene, all for 49 calories per cup!

From an energetic standpoint, squashes are very grounding. While greens tend to be very expansive, eating squash can keep your feet firmly rooted to the earth and help you to feel more grounded. Squash is also very good to eat during cold, winter months because it is a heartier vegetable, providing your body with what it needs to keep you warm during months with less sunshine.

Experiment with the different squashes mentioned above.

• Cut acorn squash into wedges, drizzle with olive oil, a little maple syrup, and sprinkle with salt and pepper and roast at 400 F until brown.
• Butternut squash is great steamed and mashed with a little cultured butter and salt, but you can also chop into 1-inch chunks, toss with oil, salt, and whatever spice or herb you desire and roast on a sheet tray until brown.
• For spaghetti squash, start using it as a pasta base, or make an Asian-style salad with shredded carrots, sliced green onions, sliced snow peas, toasted slivered almonds, cilantro, tamari, and lime juice. Spaghetti squash should be sliced in half and either roasted or steamed until soft and the “noodles” remove easily with a fork.
• Try making homemade pumpkin bread with whole wheat pastry flour (or spelt, or any other whole grain flour, pastry flour is finer and in my opinion yields a nicer product).

*****A note about winter squash – they are very hard. A good chef’s knife and a good peeler are essential for easy cutting and peeling. I really love the Zyliss peelers found at many supermarkets, and they are under $10.00. You can find a nice 8-inch high carbon, stainless steel chef’s knife for under $30.00 at a kitchen supply store. Just make sure you purchase something to sharpen and hone it to keep the edge sharp!*****

Happy cooking!