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Winter Squash

Photo credits (left to right): Photo credits (top to bottom): Flickr: Tim Sackton; Flickr: _e.t; Flickr: oatsy40

Foods Included

Pumpkin, Acorn, Butternut, Red Kuri, Kabocha, Spaghetti, Delicata, Cushaw, Buttercup squash


Winter squash come in a variety of colors and shapes and have a hard outer shell. They are always cooked before eating.

Buy It

  • Choose solid & heavy squash.
  • Skin should be a deep color.
  • Avoid cracks, soft spots, and moldy areas.

Store It

  • Most varieties survive well in the pantry, or any cool and dry spot. Cut up squash may be refrigerated.

Cook It

  • Slice off a thin layer of the bottom to create a flat surface.
  • Cut it in half.
  • Use a spoon to remove the seeds and stringy innards of the squash.
  • Bake skin side down on a baking sheet for 45-60 minutes in the oven, preheated to 400 degrees.
  • Squash is ready when a knife easily pierces through the largest part of the squash.
  • Scoop out flesh and mash with butter and salt.

Why It's Great

  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.
  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.

Try It

Pumpkin Polenta
30 mins
Butternut Squash and Black Beans
30 mins
Pumpkin Oatmeal
12 mins
Winter Vegetables in Coconut Sauce
4 hrs 30 mins
Chinese Winter Melon Chicken Soup
40 mins
Lightly Curried Butternut Squash
45 mins