The Fall season brings many fun things – pumpkin spice, Halloween, corn mazes and cooler weather! Another wonderful thing about fall is grocery stores tend to sell more winter squash! Despite the name, winter squash isn’t grown or harvested in the winter. In fact, if you want to plant winter squash, it is best to wait until Spring (after the last frost). This usually puts the time for harvest near the end of summer or early fall. Winter squash are picked when ripe and when the shell is thick. The thick shell allows the squash to be stored for a lot longer than other vegetables. If your grocery store is having a great sell on winter squash, you can buy a couple without worrying about them going bad sooner than you can eat them! Varieties of Winter Squash Winter squash varieties include Pumpkin, Butternut, Acorn, Spaghetti, and more!

• Pumpkin is the largest variety of winter squash; it is typically orange with ribbed skin.

• Butternut squash have tan skin and sweet, orange flesh, they are long and pear-shaped.

• Acorn squash are small, and acorn shaped with dark green skin and yellow-orange flesh.

• Spaghetti squash have yellow skin and yellow flesh that looks like noodles when cooked.

Nutrition Benefits

Not only is winter squash delicious, it is also a great source of many nutrients.

• Pumpkin and butternut squash are excellent sources of vitamin A (for good eye health) • Acorn,

butternut, and pumpkin are rich in Vitamin C (strengthens immunity).

• Acorn and butternut squash are high in fiber (helps digestion).

• Acorn squash is also a good source of potassium (helps nerves and muscles), B vitamins (breaks down

food into energy), and iron (transports oxygen throughout the body).

How to Cook

If you have ever tried cutting up a winter squash, you know that it’s thick skin can make it hard to cut. Using a sharp knife is key (it’s also safer). There are many ways to prepare winter squash! You can bake,

roast, steam, microwave and more. When looking at recipes that use winter squash, you will notice that it takes longer to cook these vegetables. Don’t let that stop you from enjoying this yummy seasonal vegetable!

Not sure where to start? Preheat the oven to 425° F. Peel and chop a butternut squash into ½ inch pieces – place on a baking sheet. Drizzle with olive oil until lightly covered. Season with a little salt and pepper. Bake for 15 minutes or until pieces are soft. Enjoy!

Spaghetti Squash with Tomatoes, Basil, and Parmesan (4 servings)

Ingredients

1 spaghetti squash (about 1 ½ pounds) 1 Tbsp olive oil

3 Tbsp parmesan cheese

¼ tsp dried oregano

2 tsp dried basil (or ½ cup fresh basil, chopped) 1 cup cherry tomatoes, thinly sliced

Salt and pepper, to taste

Directions

1. Place the 2 squash halves, cut side down, in glass baking dish. Add about 1/4 cup water and cover with plastic wrap. Microwave on high 12 minutes or until soft when pressed. Let stand covered for 3 minutes.

2. In a large bowl, whisk oil, basil, oregano and 2 Tablespoons Parmesan. Stir in tomatoes and season lightly with salt and pepper to taste.

3. Scrape squash out with a fork, add strands to tomato mixture and toss until combined. Sprinkle with remaining 1 Tablespoon Parmesan cheese.

Nutrients Per Serving: 77 calories, 5 g total fat, 1 g saturated fat, 2 g protein, 7 g carbohydrates, 2 g dietary fiber, 3 g total sugars, and 67 mg sodium