Sweeten Up Autumn Meals with Nutritious Winter Squash

American Institute for Cancer Research
Tuesday, 28 September 1999

Unfortunately, there are as many misconceptions about winter squash as there are delicious ways to prepare it. People often assume that squash is bland, takes too long to cook and isn't worth the effort anyway. Not true on all counts.

Winter squash is sweetly flavored, can be easily cooked in a variety of ways including microwaving, and is a good source of healthful substances such as beta carotene, Vitamin C, folate and dietary fiber. At a time when health organizations such as the American Institute for Cancer Research (AICR) are advising Americans to eat a greater variety of fruits and vegetables for lower cancer risk and better overall health, trying new foods like winter squash could prove beneficial for more than our palates. So how does one go about using winter squash in everyday meals?

When choosing a winter squash, look for a smooth, dry rind, free of cracks or soft spots. The rind should be dull, since a shiny rind indicates that the squash was picked too early, and will not be as sweet as a fully matured squash. Also look for deep color and if possible, pick squash that have their stems attached. A good winter squash will feel heavy for its size.

Uncut winter squash should keep for three months or more when stored in a cool, dry place. Do not store squash in the refrigerator for more than a week or two, however, since this low temperature can cause squash to deteriorate more quickly.

One of the most intimidating aspects of winter squash is the prospect of cutting it. Using a heavy chef's knife or cleaver, make a shallow cut in the skin to use as a guide to prevent the knife blade from slipping. Then place the blade in the cut and tap the base of the knife (near handle) with your fist until the squash is cut through. Scoop out the seeds and fibers and cut the squash into smaller chunks if you wish, depending on how you plan to prepare it. Use a sharp paring knife to peel chunks of squash. Peeling is also much easier once the squash is cooked.

Of the hundreds of varieties of winter squash grown, several types are more commonly recognized. Acorn, butternut and spaghetti squash are generally found in most supermarkets during peak squash season, which begins in late summer and extends through the winter.

Acorn squash is, as its name implies, acorn-shaped, and about six inches long. It has deeply ridged skin that is dark green with orange markings, and has yellow-orange flesh. Although not high in beta carotene like other squashes, acorn squash is a good source of calcium and is also excellent for baking.

One of the most popular and nutritious types of winter squash is butternut squash. It weighs two to four pounds and is elongated and bell-shaped. It has a tan rind and a deep orange flesh with a mildly sweet flavor. Butternut squash is rich in Vitamin A, with each serving (one cup cubed) providing well over 100% of the RDA. It also provides about one-third of the RDA for Vitamin C.

Spaghetti squash is an oval-shaped yellow squash. Unlike other squashes, the flesh of this mild-tasting squash has a crunchy texture and forms spaghetti-like strands when it is cooked. Although spaghetti squash is more time-consuming to prepare than other squashes, it can provide a healthy, low-calorie variation to meals.

As with most vegetables, squash can be cooked in a number of ways. Baking, boiling, microwaving, sautéing and steaming are all viable options. Steam squash by placing seeded squash halves, cut-side down, in a vegetable steamer and cook over boiling water until tender, about 15 to 20 minutes. To sauté, add peeled, diced squash to some broth in a nonstick skillet, then season and sauté for about 10 minutes.

Enjoying the different flavors and textures that winter squash has to offer is one way to increase the amount and variety of vegetables we eat. According to AICR, overall cancer rates could decline by as much as twenty percent if we simply ate the recommended five servings of fruits and vegetables each day. And by replacing more familiar vegetables like corn and peas with others that we don't eat as often, such as winter squash, we can help ourselves get a greater variety of the disease-fighting substances that researchers continue to discover in plant foods. Here are some recipes for squash-making pros and beginners alike. They describe other easy, healthful ways to prepare different varieties of winter squash:

Acorn Squash Stuffed with Wild Rice
Each of the four servings contains 129 calories and less than one gram of fat.

2 small acorn squash, about 4 inches long
2 tablespoons of dried cranberries
1/4 cup apple juice (optional)
1 large portobello mushroom, chopped, about 1 cup
1 medium shallot, minced, 1 tablespoon
1/2 Golden Delicious apple, peeled, cored and chopped
1 cup cooked wild rice (or other favorite rice)
Salt and freshly ground pepper to taste

1. Preheat oven to 375 F. Spray a baking sheet with cooking spray and set aside.
2. Halve the squash lengthwise. Scoop out and discard the seeds and stringy fibers. Place the squash, cut-side down, on the baking sheet. Bake until soft when the squash is pierced with a knife, about 35 minutes.
3. While the squash bakes, in a small bowl plump the cranberries in the apple juice, or in warm water. This takes about 20 minutes.
4. In a medium, nonstick skillet over medium-high heat, sauté the mushrooms with the shallots until the mushrooms let their liquid. Add the apple; continue cooking until the mushrooms brown and the apple is slightly soft. Pour the mixture into a large bowl.
5. Add the wild rice to the sautéed mushroom mixture. Drain the cranberries and chop them coarsely. Add them to the filling. Season the filling to taste with salt and pepper.
6. When the squash is done, spoon about ½ cup of the filling into the cavity of each half and serve.

Mashed Yams and Butternut Squash
Each of the four servings contains 144 calories and 2 grams of fat.

2 medium yams
1 small butternut squash, peeled and seeded, cut into 1-inch cubes
2 teaspoons unsalted butter
Salt and freshly ground pepper to taste

1. In a large pot, steam the yams with the squash until they are both tender, about 20 minutes.
2. Transfer the vegetables to a large bowl. With a fork, coarsely mash them. Add the butter and continue mashing until it has melted. The vegetables should still have a bit of texture. Season to taste with salt and pepper. Serve immediately.

Easy "Squash Spaghetti" with Marinara Sauce
Each of the four servings contains 195 calories and 7 grams of fat.

1 (2-3 pound) spaghetti squash
2 cups bottled marinara pasta sauce
6-8 ounces button mushrooms, cut in bite-sized pieces
2 tablespoons minced fresh basil
4 tablespoons grated Parmesan cheese

1. Carefully pierce the outside of the squash with the tip of a knife in several places. Microwave the squash on high power for 2-4 minutes, until you can easily insert a knife and cut the squash in half lengthwise. Remove and discard the seeds.
2. Wrap each half in microwaveable plastic wrap. Return to microwave and cook on high power about 10 minutes, or until squash feels soft when you gently squeeze it. Allow to cool, then carefully remove plastic wrap.
3. Holding the squash at one end, insert tines of a large fork into the flesh and gently pull down. This will create "spaghetti" strands as you remove the cooked squash from the shell.
4. Put pasta sauce in a microwaveable bowl, add mushrooms, cover and heat on high power until boiling, about 3 minutes. Stir and continue heating to gently cook mushrooms, 2 or 3 more minutes.
5. Serve squash in pasta bowls, top with marinara sauce, Parmesan cheese and basil.

The American Institute for Cancer Research is the only major cancer charity focusing exclusively on the link between diet and cancer. The Institute provides a wide range of consumer education programs that have helped millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided over $50 million in funding for research in diet, nutrition and cancer. AICR's Internet Web address is http://www.aicr.org/

For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org