When we think of squash or gourds, most of us tend to think of the decorative pumpkins that come out around Halloween. Sadly, millions of Americans let these tasty nutrition powerhouses rot on their porch, rather than use them in soup, stew, bread or muffins. Some of the more well-known squash used in cooking are zucchini, pumpkin, and butternut, but how many of you have ventured beyond these?

 

On the technical side, although most people tend to consider them to be vegetables, according to botanical specifications, they are actually considered fruits as they are the receptacle for the plant's seeds. Typically, squash are categorized as either summer squash (such as zucchini) or winter squash (such as butternut squash), depending on whether it is harvested as immature fruit or mature fruit as well as the season it is harvested. Although there are more than 100 kinds of squash grown around the world today, we chose to highlight 3 of our favorite local winter varieties you can currently find at your local supermarket or farmer's market (and we've included pictures to help you identify them!).

 

1. Buttercup: Extremely popular in Brazil and Africa, this three to five pound round-shaped squash is known for its super sweet flavor and bright orange flesh. Similar to a sweet potato, try cutting it in half and baking it for a great baked potato replacement!

 

2. Delicata: Also known as the peanut squash, the sweet potato squash, or the Bohemian squash, this thin-skinned oblong squash is a bit easier to prepare than some of its cousins as it is very easily peeled, if you decide to peel it at all. It is a bit milder and not as sweet as some of the other squash but it is it is just as enjoyable! Slice it up, brush it with olive oil, sprinkle it with salt and roast it for a delicious winter side dish!

 

3. Kabocha: Also known as the 'Japanese pumpkin,' this squash looks like a dark green pumpkin that has been a bit flattened and is known for its remarkably  sweet and nutty bright yellow-orange flesh. The texture is almost like a cross between a pumpkin and a sweet potato and unlike most other fruits and vegetables, the kabocha continues to grow even after harvested! In order to find the most flavorful squash, make sure it is fully ripened. It should have a hard skin with a dry stem and should sound hollow when knocked on. Cut it in half, scoop out the seeds, brush with olive oil, sprinkle it with salt, and roast it under the flesh is nice and tender. Enjoy as it or try mashing it as a sweet and high fiber substitute for mashed potatoes!

 

The typical serving size for any cooked winter squash is ½ cup, which has approximately 40 calories and 3g of fiber, is fat-free, and a great source of potassium as well as Vitamins A, C, K and B6. Enjoy!!