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Historically, winter squash has been used in some cultures as a medicinal plant to treat diabetes, high blood pressure, cancer, high cholesterol, and inflammation. To steam, follow the above directions but place squash in a steamer basket. More recipe ideas and serving suggestions featuring winter squash:. Remove the seeds and stringy material save these to roast separately later or to make a stock. Bring to a gentle boil, cover, and simmer until the flesh is desired tenderness, about minutes. November 1, COVID19 has exacerbated existing crises of food insecurity and health disparities.{/INSERTKEYS}{/PARAGRAPH} This helps to soften the skin for more effortless peeling. Microwave for about 5 minutes, cool, and then slice in half. Flip the squash cut-side down and roast in a F preheated oven for minutes depending on the size or until flesh is fork tender. Although some squash may last several months in the right storage conditions, it is recommended to use them within one month for best flavor. It is now ready for cooking. Remove seeds with a spoon or scoop. The skin should be matte and hard to pierce with your fingernail, not shiny and soft, which would indicate an unripe squash. Generally, a diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. It is preferred to cook seeds at a lower temperature in order to prevent the breakdown of the unsaturated fats. Slice in half lengthwise, scoop out the seeds with a spoon or ice cream scoop, and roast. Spaghetti : After roasting spaghetti squash, allow to cool for a few minutes. Decreased cholesterol was observed when giving pumpkin polysaccharides to healthy and diabetic mice. Winter squash is technically classified as a fruit, but for culinary purposes is treated like a vegetable. After drying, you have a few options depending on the type:. The dense textures of all squash types will add heartiness with whatever cooking method is used. Compared to their summertime cousins, winter squashes have a denser texture and flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts. Flavonoids have been researched extensively for their possible role in affecting or inhibiting cancer cell growth. If it is mature and ripe, store the squash in a cool dark area in your kitchen but do not refrigerate. All winter squash skin is technically edible but the thinner the skin, the more pleasant the texture is, such as with delicata, acorn, and sweet dumpling. Applying Science to Changing Dietary Patterns. Using the roasting cooking method above with two squash halves, first make a small cut on the bottom of each half to make a sturdy flat surface and then roast the squash. And while several nutrients in squash like the carotenoids, vitamin C, polysaccharide fibers, and minerals such as potassium and magnesium have been researched individually for their role in health and chronic disease prevention, there is a lack of epidemiological studies or controlled trials looking at specific health benefits of winter squash. Rinse winter squash under cold running water before cutting. Squash also contains polysaccharides, a type of indigestible fiber that can prevent blood sugar from rising after eating, as shown in animal studies. Cooking Method: Roast : After softening the skin using the microwave method above, slice squash in half, remove the seeds and stringy material, and place cut-side up on baking sheet. For the quickest enjoyment, the flesh may be scooped and eaten straight from its shell after cooking. Roast for minutes, depending on size, at F or until skin is very tender and easy to prick with a fork. Plenty of sunlight is key for the squash to ripen. Rich In: Carotenoids: beta carotene a precursor to vitamin A , lutein, zeaxanthin Protein Vitamin C Vitamin B6 Fiber Magnesium Potassium Winter Squash and Health Generally, a diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. Boiled : Remove the skin from the squash and cut in half. Use a vegetable brush if needed to remove any debris. Sometimes displayed as seasonal table decorations, they are best appreciated when featured as a star ingredient in a wide range of recipes. Butternut squash, for example, has almost half the amount of carbohydrate of a sweet potato. A squash with soft areas, or a moldy stem is well past its prime. The protein and unsaturated oils from the seeds may also have a moderating effect on blood sugar. Burgers : Use a food processor or wooden spoon to roughly mash the squash and then add as a filling to veggie burgers or meatless meatballs. Their seeds are also edible and nutritious. Place on microwave-safe plate cut-side down and heat on high for minutes depending on size, or until tender. Halfway through the cook time, remove the squash from the oven and fill the center of each half with stuffing. Choose squash that has a firm exterior and no soft spots, or cracks. Place noodles into a bowl and toss with your favorite pasta sauce, or mix with a drizzle of olive oil and chopped herbs. Mix into soups, stews, or casseroles at the beginning of the cooking time. Stewed : Remove the skin and seeds and slice into uniform small chunks. The Nutrition Source expand child menu. If you have purchased an unripe squash, place in a warm sunny spot. Unlike some fruits that develop a softer exterior as they ripen, the rind of winter squashes becomes even firmer as they mature. Thicker skins are usually too tough to chew and enjoy, so they might be saved instead to make a vegetable stock. Wash and dry the seeds with a paper towel. Harvard T. Dry heat as with roasting helps to caramelize the natural sugars in the squash. Eat the skins of thin-skinned squash like delicata. Remove from oven and cool for 10 minutes before handling. Let stand for a few minutes before handling. Which squash skins can you eat? The Nutrition Source does not recommend or endorse any products. Continue cooking until squash flesh is tender. Heber, D. Microwave the squash for about minutes or longer if a very large squash. Serve: Mashed : After removing the seeds and skin of a cooked squash, mash or puree the flesh with tablespoons of oil more if a larger squash and a pinch of salt or spices as desired try ground cumin, chili powder, black pepper, coriander, oregano, sage, ginger, or cinnamon. Roast at degrees F for minutes or until seeds start to brown. Make Squash is versatile and retains its flavor whether roasting, boiling, steaming, microwaving, or simmering in a stew. Squash seeds make a delicious snack. Plant Foods Hum Nutr. Cool for a few minutes and then cut squash in half carefully, as steam may escape. Rub with oil and season with herbs and spices as desired. Squash is versatile and retains its flavor whether roasting, boiling, steaming, microwaving, or simmering in a stew. The most common varieties found in supermarkets include butternut, delicata, spaghetti, kabocha, hubbard, acorn, sweet dumpling, and sugar pumpkins these are firmer, sweeter, and less stringy than the larger carving pumpkins. The skin should be soft and make an indent if you press your finger into it. Spread in a single layer on a baking sheet lined with parchment paper and drizzle with oil; mix the oil into the seeds with your hands to coat well. Butternut Squash Soup Tip: Cooked squash freezes and reheats well, so prepare extra squash to freeze for another day and another recipe! After drying, you have a few options depending on the type: A vegetable peeler is a good tool to remove the skin from butternut squash or sugar pumpkins, but microwaving first can make it easier. Sprinkle a pinch of salt or any other herbs or seasonings desired if you prefer sweeter, try cinnamon, pumpkin pie spice, or nutmeg. If cooking whole, place washed squash on ungreased baking sheet and insert a few knife pricks throughout. Or you may slice into smaller strips before cooking. {PARAGRAPH}{INSERTKEYS}Pumpkins may attract much attention as an official sign of cooler weather, but they are just one of dozens of seasonal squash varieties in the Cucurbitaceae gourd family. A review on pharmacological activities and utilization technologies of pumpkin. You can also use the tap test. Using a fork, scrape the flesh repeatedly to create noodles. Cut the squash into 1-inch chunks and place in a large saucepan, adding enough water to cover the squash. Knock on the skin with your knuckle: if it sounds hollow, it is ripe; if it sounds dull, the squash may either be unripe or spoiled. Terms of Use The contents of this website are for educational purposes and are not intended to offer personal medical advice. Pierce the skin of the squash in several places with a knife. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Skip to content The Nutrition Source. Microwaved : Remove the skin and cut in half, removing the seeds. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Search for:.