Contrary to the name, winter squash is actually grown in the summer, but harvested in the fall, and can be stored throughout the winter. The most common types of squash include pumpkin, butternut squash, and spaghetti squash. Other types worth checking out include delicata, acorn, Long Island cheese, red Kuri, Hubbard, buttercup and Kabocha squash. There are a million different heirloom varieties, which is what makes this produce so exciting.
Winter squash contains many important vitamins and minerals, including a high amount of vitamin A and C, vitamin B6, B2, B3 and E, as well as iron, folate, potassium, copper, manganese and riboflavin. You also get about 10% of the daily recommend intake of omega 3 fatty acids from 1 cup of squash.
How can squash help support your health? There are numerous health benefits to gain from eating this food, but here are my top six:
1 Helps regulate blood sugar
Despite its high-carb nature, winter squash has recently been shown to help steady the release of sugar inside of our digestive tract after being eaten and to lessen our overall glycemic response to meals. one key to this blood-sugar benefit may involve the pectin content of winter squash. Research on pectin has shown it to have anti-diabetic properties and to help lower the release of sugar from our food into our digestive tract following a meal. This research makes the pectin in winter squash a very likely candidate for the blood sugar-related benefits from this vegetable. (1)
2 Aids in supporting heart health
Eating squash can also be good for heart health because it contains magnesium which has been shown to reduce the risk of heart attack and stroke. Magnesium along with potassium helps in reducing high blood pressure, whereas vitamin C and beta-carotene levels aid in preventing the oxidation of cholesterol. These nutrients abate the development of atherosclerosis by preventing the build-up of oxidized cholesterol in the walls of the blood vessels. (2)
3 Boosts the immune system and reduces inflammation
The beta-carotene and vitamin A and C in squash help promote immune responses and fighting illness and disease. It also has the ability to fight more serious diseases like cancer, but also the common cold and other infections. Vitamin A, as well as carotenoids, polysaccharides, phytosterols, and peptides found in many winter squash, are responsible for reducing inflammation, which is the root of most diseases. (3)
4 Squash can aid in weight loss
As squash is low in calories and fat and free of saturated fat and cholesterol. One cup of squash contains only 82 calories and 6 grams of fiber. Due to its high fiber content, squash helps you feel fuller faster and can give your digestion a boost, and thus an ideal food for those who are seeking to lose weight.
5 Bone strength
Squash contains ß-cryptoxanthin, which stimulates the gene expression of proteins involved in bone formation and mineralization in osteoblasts (bone cells), and thus can help strengthen bones. The potassium in squash also aids in preventing osteoporosis, especially in women who have undergone menopause. (4)
6 Supports eye health
The bright and lively orange colored flesh of many winter squash varieties is due to their incredible concentration of carotenoids. Among these carotenoids are beta-carotene, alpha-carotene, and other carotenoids that can be converted into active forms of vitamin A (retinoids). (1) Vitamin A is why winter squash can aid in supporting eye health and is also great for skin and kidney health. (5)
So, with all of these health benefits, how do we prepare and eat these delightful creations? There are many ways to cook winter squashes, but cooking methods sometimes depends on what type of squash you buy. They are not all the same, and this should be considered. One thing they do have in common is that they have to be cooked until well done in order to develop their sweetest flavor and smoothest texture. In other words, al dente doesn’t work with this vegetable or fruit.
The two most common and preferred ways to cook squash is to roast it in the oven. The first involves roasting the squash whole or halved (with seeds scooped out), then scooping out the soft flesh and either puree it into soup, make creamy dips or a mash. Alternatively, simply fill the roasted halves with rice, beans, herbs, and cheese. The second way would be to peel the squash and cut it into 1-inch cubes and drizzling with a little olive oil, salt, and pepper. This way the squash becomes caramelized with a good chewy texture and a much sweeter, more pronounced flavor. The ideal roasting temperature is about 425 degrees Fahrenheit. (6)
Alternatively, sauté the squash on the stovetop in a pan, however, the flavor doesn’t get quite as deep and you have to be careful so as to not burn it on the outside, leaving the inside raw. Finally, steaming is better than boiling, as the latter method dilutes the flavor of the squash.
I’ve included a recipe for a curried butternut squash soup, which I find most people love. I’ve made several versions of this soup, and if you don’t like butternut squash, it works perfectly with pumpkin, kabocha or delicata squash as well.
Curried Butternut Squash Soup
- 1 medium butternut squash, peeled, cleaned and cut up in 2-inch cubes
- olive oil
- sea or kosher salt to taste
- 2 large shallots, chopped finely
- 2 garlic cloves, roughly chopped
- 2 tbsp curry powder
- 1/2 tsp ground cinnamon
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 can (about 1 1/2 cups) full-fat coconut milk
- 2-3 cups vegetable broth
- 2 tbsp maple syrup
- 1 tbsp Sambal Olek (or another chili paste)
- pumpkin seeds for garnish
In a large soup pot, add shallots, garlic, and oil over medium-high heat, season with a little kosher salt. Sauté for about 5 minutes, then add in butternut squash pieces and all the spices. Make sure the butternut squash is coated well with the spices and that they get a bit toasty, this should take about 1 minute. Add the maple syrup and chili paste, then pour in the vegetable broth and coconut milk, place a lid on the pot and simmer for about 15-20 minutes until squash is soft.
Using either a stick blender or a high-speed blender, puree the soup until creamy and adjust the consistency with additional veg stock if needed. If using a cup blender, you probably have to do the soup in batches. Taste for seasoning/salt, serve warm and top with toasted pumpkin seeds. Keeps in fridge for 2-3 days, and also freezes well!
Resources
1 The World’s Healthiest Food. What’s New and Beneficial About Winter Squash. Web. October 8, 2018 2 Harvard T.H. Chan. School of Public Health. The Nutrition Source. Winter Squash. Web. October 9, 2018. 3 Dr. Axe. Butternut Squash Nutrition Benefits Bones, Immunity, Energy & More. November 12, 2016. Web. October 7, 2018. 4 NCBI. PMC. US National Library of Medicine National Institute of Health. Role of carotenoid β-cryptoxanthin in bone homeostasis. April 2, 2012. Web. October 6, 2018. 5 NCBI. PMC. US National Library of Medicine National Institute of Health. Nutrients for the Ageing Eye. June 19, 2013. Web. October 8, 2018. 6 Cooks Illustrated. Perfect Vegetables. Brookline, MA: America’s Test Kitchen. 20013. Print.
