Most orange squashes are loaded with vitamin A. A single cup provides more vitamin A than most people need in a day (457% of the recommended daily value).
Veggie Guide: Shopping, Storage, Preparation, and More
- Choose winter squash that are heavy for their size with a deep colored skin.
- Store unwashed in a cool, dark place for up to 1 month.
- Wash and cut in half, scoop out seeds. Discard seeds. Peel with a vegetable peeler or leave skin on for baking large pieces.
- Eat steamed, sautéed, roasted or grilled.
- Tastes great with apples, broccoli, corn, rice, sausage or spinach.
- Season with cinnamon, cloves, curry powder, maple syrup or sage.
Start Simple with MyPlate
Starting simple is a great way to try out a new vegetable, like winter squash. Here are a couple easy ways to enjoy winter squash.
- Cut an acorn squash into wedges, scoop out seeds. Drizzle with oil and sprinkle with cinnamon and cayenne pepper. Preheat oven to 400F and roast until tender.
- Buy 100% canned pumpkin and add 1/2 cup or more to pancake batter. Make pancakes as usual. Freeze remaining pumpkin in freezer storage trays, and save for next time.
- 1 large or 2 small butternut squash
- 10 garlic cloves, peeled
- 2 Tbsp vegetable oil
- 1/4 cup water
- 4 cups (32 oz.) low-sodium chicken broth
- 1 1/2 cups 2% lowfat milk
- 1 Tbsp lemon juice (about
- 1/2 lemon)
- Preheat oven to 400°F.
- Cut the squash in half and remove seeds and fibers. Using a vegetable peeler, peel off the squash skin and cut the squash into 1-inch thick slices.
- Place the squash and garlic cloves in a roasting pan. Sprinkle with salt and pepper. Drizzle with oil and toss with a spoon until well coated. Pour in the water. Put the pan in the oven.
- Roast the squash and garlic, about 45 minutes. Check the squash while its cooking, if the pan looks dry, add water. The squash is done if a fork slides easily into it. Remove it from the oven and set aside to cool for 5 minutes.
- Place about half of the roasted squash and garlic with 1 cup of the chicken broth in a blender. Puree until smooth. Transfer the puree to a large soup pan. Process the rest of the squash and garlic the same way. Stir in the remaining soup stock, milk, and lemon juice.
- To serve, warm soup and ladle into bowls.
Nutrition Facts per serving:
25 calories; 1g fat; 3g carbohydrates;
1g protein; 0mg cholesterol; 15mg sodium.
What Else is in Season
Other Vegetables in Season include:
- Sweet Potatoes
View our What’s In Season GUIDE for WINTER for a printable, 2-sided, complete list of fruits and vegetables in season plus shopping, storage, preparation, and start simple tips.