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WINTER SQUASH
An
abundance of these nutritious and large vegetables in the supermarket and at farmers' markets can be overwhelming to home cooks but please don't let their
size and appearance deter you from preparing winter squash which come
in such a variety of colors, shapes and sizes. The sweet and
slightly nutty flavors of many of these squashes are delicious as
vegetable side dishes with roasted meats and can even be used in
soups.
There are many more
varieties of squash than those featured below and some are even available year-round despite being defined as winter squash. The
main difference between "winter" and "summer" squashes is that winter squash have a harder inedible shell
and summer squash normally have soft edible skins. Their names can also
be confusing since they vary depending on where the squash was grown.
Furthermore, the words "squash" and "pumpkin" are frequently used
interchangeably. The word "squash" comes from the Native Americans of
Massachusetts "askut-asquash" meaning "eaten raw or uncooked".
Nutritional data shown on some squash varieties below is based on a 3.5 oz.
serving, cooked plain.
HOW TO CUT A WINTER SQUASH
--
Click here for the
video
A seemingly daunting task....how
to cut up a large Acorn (see video) or Butternut squash (see photos
below) - both with hard inedible
shells? Here's what you'll need:
- A rubber mallet - either from
your tool box or buy a new one at a hardware store or Home Depot
- An 8-inch or 10-inch
chef's knife - a cheap one just won't do the job - although having
said that, there are some heavy-duty very reasonably priced chef's
knives available (see Anolon knives)
- A non-skid surface - e.g.
with a kitchen towel on top of a cutting board
- An ice cream scoop
1. Place squash on top of
a kitchen towel on a cutting surface; and, depending on how you want to
cut the squash (chunks, halves, lengthwise etc.) position the knife blade where you
want to make the first cut through the squash
2. Holding the knife steady,
begin to tap the blade into the squash using the rubber mallet; continue
to tap on the blade edge until it makes its way through the squash.
3. If small pieces are
needed, continue the same process as above until pieces are manageable
to peel or cut up into cubes for roasting or boiling.
4. To remove the seeds, use the ice cream scoop - if you don't have an ice cream scoop, the sharp edge of
a large serving spoon or measuring spoon will also work well to remove
the seeds.
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Acorn |
This squash has a dark green and sometimes orange flecked hard skin
with a light orange colored flesh. Comes in small enough sizes to
halve, scoop out seeds, fill cavity with 1 tablespoon of butter or brush
with olive oil and bake until softened. |
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Banana |
Long, cylindrical shape with pointed ends. Pale
orange to creamy white shell with orange flesh. Taste: hearty
squash flavor. Season: year round Preparation: bake, steam, boil
or microwave. Nutrition: 50 cal; good source of Vitamin C,
potassium and niacin. |
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Buttercup |
A flattened round squash with dark green exterior
and orange flesh. Taste: sweet squash flavor. Season: year round but
sometimes sporadic. Preparation: Bake, stem, boil or microwave. Glaze
after baking or , mash or puree for other dishes. Nutrition: 50 cal;
good source of Vitamin C, potassium and niacin. |
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Butternut |
Large cylindrical shaped squash with a bulbous
end, tan exterior, orange flesh. Taste: rich squash flavor. Season: year
round Preparation: can be stuffed or parboiled and baked, then glazed
like sweet potatoes. Nutrition: 68 cal; 17.5 grams carbohydrates;
609 mg. potassium; good source of Vitamin A and iron. |
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Delicata |
Elongated shaped squash with green and cream
striped colored exterior and yellow flesh. Taste: Mild, slightly sweet
corn-like flavor. Best season: June through January. Preparation: Bake
or quarter and boil or steam; excellent micro-waved. Large seed cavity is
good for stuffing. Nutrition: 50 cal; good source of vitamin C,
potassium and niacin. |
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Golden Nugget |
Small, round squash with orange ridged exterior
and bright orange flesh. Taste: sweet squash flavor. Best season: June
through March. Preparation: bake or steam halves or microwave. Bake and
top with butter and brown sugar or stuff with meat mixtures, or poultry
stuffing. Nutrition: 50 cal; good source of Vitamin C, potassium and
niacin. |
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Hubbard |
Large round bumpy squash with tapered ends.
Exterior is golden, gray-blue OR green with orange flesh. Also Red
Hubbard has an orange exterior. Taste: Rich squash flavor. Best season:
May through January. Preparation: Bake, boil, steam or microwave. Good
stuffed or glazed with butter and sugar. Good when mixed with poultry
stuffing. If very large, squash may need to be cut by a butcher using a
hack saw. Nutrition: 50 cal; 11.7 grams carbohydrates; 271 mg.
potassium; 24 mg calcium, good source of vitamin A. |
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Kabocha |
A flattened round squash with deep green, mottled
exterior and orange flesh. Taste: honey tasting rich squash flavor.
Season: year round Preparation: use in the same way as any hard shelled
squash and pumpkin. Can be baked, steamed, pureed, braised,
tempura-fried, or pureed for soups, puddings, pies. Nutrition: 50 cal;
good source of Vitamin C, potassium and niacin. |
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Sweet Dumpling |
Scalloped pumpkin-shaped with creamy white and
green stripe exterior and pale yellow flesh. Taste: sweet Season:
June through February. Preparation: Bake, boil steam, microwave. Good
for one or two servings. Shell can be stuffed with cooked dried fruit or
apples; top with cheese and nuts and brown under a broiler. Nutrition:
50 cal; good source of vitamin C, potassium, niacin. |
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