Winter squashes come in many varieties and grow worldwide. Whether small and yellow, huge and bumpy, green, red, gray or orange, winter squashes provide delicious nutrition in a multitude of cuisines. Whether you call it “squash,” “calabaza” or “pumpkin,” this large segment of the Curcubit family forms the basis of a wide variety of spicy, savory, and sweet dishes. Like so many vegetables, winter squashes originated in the New World and were spread by travelers.
What to Look For:
1. Clean, unblemished skin. Soft spots and scars forecast early spoilage.
2. Heavy weight for size.
3. The “thump” test. Some buyers swear by this: tap the squash and listen for a hollow sound to signal ripeness. (Others say, though, that a hollow sound means the squash is getting old and dry! Try it and decide.)
Winter Squash Storage and Preparation Tips:
1. Store at cool room temperature or refrigerate (size may prevent this)
2. Pumpkin (and other squash) seeds are edible; scoop out on a paper towel, dry and roast.
3. Cut squash with a large, sharp knife (skin is often tough)
4. Wrap unused portions in plastic wrap and refrigerate
5. Plan to use winter squash within 3-5 days of purchase.
Cooking with Winter Squash:
In spite of American fondness for jack-o-lanterns, in the U.S. squash is often reserved for Thanksgiving, mashed as a vegetable and also used for pies. (A number of American children might say the appearance of squash, boiled and mashed, may account for its near-cognate “squish.”) Squash forms the basis of soups flavored with herbs and combined with other vegetables in German, Latin American, and Russian cuisine. In Guatemala, the West Indies, and in Africa, squash is often stewed with chicken or meat, seasoned with aromatic spices and peanuts. Squash combines well with onions, peppers, potatoes and even tomatoes. Indonesian and Moroccan recipes add both sweet and tart ingredients to squash. Sweet dishes add sugar, cinnamon, nutmeg, dried fruits, and often apples to squash.
Winter Squash Nutrition Highlights:
Winter squash is an excellent source of vitamin A, lutein, and folate, necessary to healthy vision and nervous-system development. Squash also provides excellent levels of fiber and potassium, along with antioxidant carotenoids (the source of winter squash’s deep orange color). Smaller amounts of calcium, iron and protein round out squash as a good source of balanced nutrition.