The produce department right now has all the colors of fall on display with winter squash.  Winter squash comes in a variety of shapes and colors and adds rich, fall color to autumn displays and to your table.  

Squash is a good-for-you food that is low in calories and provides three grams of fiber for a half-cup serving.  The orange-yellow flesh is a clue the squash is loaded with health benefits.   It’s rich in heart-healthy potassium and that deep orange-colored flesh is loaded with more vitamin A than you need for the entire day.  Vitamin A is important for eye and skin health and may protect against cancer.

Choose squash that are heavy for their size, have a dull, blemish-free skin and have a hard rind.  Squash can be stored in a cool, dry place for up to three months.   Try a new variety or maybe a new cooking technique with your favorite squash.

Varieties of Squash:

Sweet Dumpling:

One of the smallest squash – ideal for baking for individual servings.  Appearance is similar to a miniature pumpkin, but is green and cream-striped.  Mild, sweet taste.

Gold Nugget:

A small, orange squash.  Flesh is orange in color and appearance resembles a small pumpkin.  Easy squash to prepare for one or two people.

Buttercup:

Much sweeter than other winter squash varieties. Orange flesh is creamy and mild.  Flavor similar to sweet potatoes.  Appearance is flat and round with turban-shaped top and dark green color. 

Butternut:

Softer than acorn and other types of winter squash.  Easy to cut and prepare.  Appearance is long, bell shape with tan-colored rind.  Flesh is yellow-orange and mild, sweet flavor.

Acorn:

One of the most popular winter squash.  Shaped like an acorn with black-green skin.  Gold-color flesh is sweet. 

Spaghetti:

Flavor is mild, slightly nutty.   Combines well with other ingredients and flavors.  Flesh when cooked separates into strands like spaghetti.   Appearance is large and oblong shape with yellow, semi-hard rind.  

Roasted Butternut Squash with Onion and Red Pepper

Serves 6.

All you need

2 medium butternut squash, peeled, seeded and cut into 1-1/2-inch cubes, about 6 cups

1 red bell pepper, seeded and chopped

1 red onion, cut into 8 wedges

2 tbsp Grand Selections olive oil

1 tbsp Grand Selections balsamic vinegar

1 tsp dried herbes de Provence

½ tsp Hy-Vee salt

½ tsp Hy-Vee black pepper

All you do

Preheat oven to 425º F.

Place squash, red bell pepper and onion in a roasting pan sprayed with non-stick cooking spray. 

In a small bowl, combine oil, vinegar, herbs de Provence, salt and pepper.  Pour over squash mixture; toss to coat.

Bake for 45 minutes or until tender and lightly browned, stirring occasionally.

Nutrition Facts per serving: 140 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 200 mg sodium, 25 g carbohydrates, 5 g fiber, 6 g sugar, 2 g protein.

Daily Values: 410% vitamin A, 110% vitamin C, 10% calcium, 8% iron.