1. More than just a doorstop! Stephanie Yednak, RD
Winter Squash
More than just a doorstop!
Stephanie Yednak, RD

2. What is winter squash?
Winter squash is related to pumpkin, cucumber and melons
They have a sweet, nutty flavor that is ideal in both sweet and savory recipes
Winter squash has a thick, tough skin that protects the flesh and allowing the vegetable to be stored up to six months in a cool, dark place (50-60⁰F)
Winter squash is grown in the summer and harvested and eaten when it has reached full maturity

3. Winter vs Summer squash
Hard, inedible rind
Can be stored for 6 months
Harvested mature
High water content
Harvested immature & can be eaten raw
Must be refrigerated

4. Winter Squash Nutrition
What beneficial nutrients lie within the squash family?

5. Food Group Winter squash is part of the vegetable food group
Aim for at least 5 servings of fruits and veggies a day!

6. What nutrients are found in winter squash?
% based on % DV
1 cup of cooked winter squash has 457% of the RDA!

7. Main varieties & nutrients

9. Vitamin Comparison Promotes healthy skin and eyes
Contains beta carotene, a powerful antioxidant
Aids in vision
Supports your immune system
Important in tissue repair, collagen synthesis & wound healing
Strengthens muscle

10. What is fiber? Can prevent against certain diseases
Promotes digestive health
Can reduce cholesterol
Heart healthy
Winter squash has 3 g of fiber in one ½ cup serving
What is fiber?
Dietary fiber naturally occurs in plants including whole grains, legumes, fruits and vegetables

11. Winter Squash
Cooking and Preparation Techniques

12. Buying and Storage Tips
Look for firm squash with an intact rind
Avoid visible mold and lumpy areas
Store winter squash in a cool, dark, dry place
In season purchasing starts in September and continues through March
Frozen varieties can be found in many supermarkets
Butternut, Acorn and Spaghetti Can be found year round

13. How can you cook it? Bake Broil Stuff Roast Puree Dice Mash Seeds
Add to soup and stews
Replace fat in baked goods
Substitute for other starches such as potato

14. Butternut Squash
Muffins
Sweet
Soup

15. Winter Squash Muffins Makes 12 standard or 24 mini muffins
1 ½ cups flour 1 cup pureed winter squash
½ teaspoon salt ½ cup canola oil
½ cup brown sugar 2 eggs
1 teaspoon baking soda ½ cup honey
½ teaspoon cinnamon ¼ cup water
*Optional mix- ins can include ½ cup of chocolate chips, walnuts, dried cranberries, ect
Directions:
Preheat the oven to 350 degrees. Line muffin tins or use cooking spray to grease. Mix together the flour, salt, brown sugar, baking soda, and cinnamon. In a separate bowl combine the pureed squash, canola oil, honey, eggs and water. Add the dry ingredients and the optional chips or nuts to the wet ingredients in stages, mixing gently. Pour into prepared muffin tins. Bake mini muffins for 10 minutes at 350 degrees and standard muffins for 18 minutes. Bake until the top is golden brown and springs back when lightly pressed.

16. Acorn Squash
Stuffed
Glazed

17. Maple Glazed Roasted Acorn Squash Serves 4 to 6
Ingredients: 1 acorn squash, seeded and sliced 3 tablespoons extra virgin olive oil 3 tablespoons light brown sugar ¼ cup maple syrup, warmed salt and pepper to taste
Directions: 1. Preheat oven to 375°F. 2. Place squash sliced onto a baking sheet and drizzle with oil. Season with salt and pepper and gently toss together. 3. Sprinkle tops of squash with brown sugar. 4. Roast squash for 35 to 40 minutes occasionally tossing around, gently, to avoid sticking to 10 minutes before roasting is completely, brush a small amount of maple syrup over each piece of squash and finish roasting
*This recipe can also be made by steaming the squash in the microwave and then glazed afterwards

18. Spaghetti Squash
Pasta
Stuffed

19. Spaghetti Squash with Fresh Tomatoes and Parmesan Serves 4
Ingredients: 1 large spaghetti squash 2 tablespoons minced onion 6 tablespoons olive oil 1 clove minced garlic 3 cups chopped ripe tomatoes ¼ cup parmesan cheese salt and pepper to taste 2 tablespoons fresh parsley
Directions: 1. Preheat oven to 375°F. 2. Cut the squash in half lengthwise and scoop out the seeds. Season the flesh with 2 tablespoons of olive oil, salt and pepper. Place squash halves face down on a baking sheet and bake for 45 minutes or until squash is fork tender. Alternatively, place squash halves face down in a microwave safe dish with a ½ inch of water and microwave approximately 5-10 minutes until fork tender (depending on microwave). 3. Meanwhile, heat 2 tablespoons of olive oil in a skillet over low heat. Add onion and cook until softened, about 3 minutes. Stir in tomatoes; cook, stirring occasionally, over medium-low heat until tomatoes are thickened, minutes. Stir in garlic and cook 1 minute; season with salt and pepper. 4. Remove squash from oven and shred flesh with a fork into long strands. Place into a large bowl and add remaining 2 tablespoons of oil, parmesan and parsley. Toss together and divide among 4 bowls. Top with tomato sauce.

20. Guess Who
Do you recognize these characters?
Squash Edition

21. Common Varieties of Winter Squash
Kombucha
Butternut
Red Kombucha
Carnival
Sugar Pie
Sweet Dumpling
Spaghetti
Blue Hubbard
Delicata
Red Kuri
Buttercup
Acorn
How many can you name?

22. Butternut

23. Cheese Pumpkin

24. Spaghetti Squash

25. Cinderellas pumpkin

26. Kabocha

27. Sugar Pie

28. Acorn

29. True or False?
Test your squash knowledge

30. The word Squash extends from a Native American word meaning “a green thing eaten raw”
You can keep winter squash in a cool dark place for up to six months.
You can eat the raw skin of a winter squash
You should keep a winter squash in the refrigerator
You can eat the seeds of a winter squash
Orange fleshed squashes contain the most nutrients
A pumpkin is a squash

31. Questions????????