Vegetables for vitality: winter squash

Each type of winter squash (such as butternut squash or pumpkin, among others) is a powerhouse of good nutrition, the kind that fights heart disease, cancer, depression and many others.

Packed into 250 grams (one cup) of butternut squash:

• 82 calories
• Half the daily requirement for Vitamin C
• More than 100 percent the daily requirement for Vitamin A in the form of the cancer-fighting antioxidant beta-carotene
• B vitamins for energy production
• Fibre to help maintain digestive health
• Eye-protective lutein
• Heart-helping magnesium and potassium

Season:

• Although some varieties are available all year round, winter squash are at their peak from late autumn through the winter months.

What to look for:

• When choosing any variety of squash, look for dry, hard, tough-looking skin with no soft spots or bruises.
• Pick smaller squash for their sweeter flavour and more tender flesh.
• Make sure they still have their stalks to be sure that insects have not burrowed into them.
• A one kilogram (two pound) butternut squash yields about 750 grams (three cups) of mashed or puréed cooked squash.

Storing:

• At home, store pumpkin in a paper bag in the refrigerator for up to a week.
• For the best flavour, use the same day.
• Whole squash can be stored at room temperature for up to three months.

Preparation: 

• To prepare squash, use a large chef's knife or cleaver to split it in half.
• Use a sharp paring knife or heavy-duty vegetable peeler to remove the skin on smooth squash, if necessary.
• It's nearly impossible to peel acorn squash and other ridged varieties. Remove seeds and fibrous pulp. Cut flesh into small pieces.

Basic cooking:

• Winter squash can be baked, steamed, boiled, stewed or cooked in a microwave oven. A quick preparation method is to bake it.
• Halve the squash, scoop out and discard the seeds, and place, flesh-side down, in a lightly greased baking pan.
• Bake at 200°C (400°F) until very tender (a fork inserted into the flesh through the skin moves easily in and out), about 45 minutes to one hour, depending on the size of the squash.
• Cut into smaller pieces to serve. To boil, place squash pieces in lightly salted water to cover.
• Bring to a boil, cook until tender, about 20 to 25 minutes. Add butter, salt and pepper, and mash or purée if desired.

Add peeled and diced butternut squash to soups, stews, pies and casseroles. Add peeled, grated squash to pancake batter. Make a sauce of puréed pumpkin and grated Parmesan cheese to serve with pasta. Cook chunks of pumpkin or squash with sugar, sultanas, red pepper and spices until tender. Serve as a chutney with meats or poultry. A little olive oil or butter will enhance the flavour of cooked squash. You can also add any of the following seasonings:

• Brown sugar
• Curry powder
• Honey and sage
• Honey, ginger and cinnamon
• Maple syrup, cinnamon and nutmeg
• Jalapeño pepper and cilantro

Not only are these super-foods packed full of vitamins and nutrients, they can be cooked in so many different delicious ways. Spice up your diet with a few of these vegetables every week -- you'll fee much better for it!

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