Looking for a change of veggies?  Try the amazing varieties of Winter Squash: White Delicata, Sweet Dumpling with green strips, pale yellow Butternut, dark green, round Acorn squash and West Indian Calabaza or surprising Spaghetti Squash. They look like decorations, but their real beauty lies on the inside. A creamy texture and a luscious, nutty flavor with just a hint of sweetness. Delicious and good for your body.

Squash helps your body run smoothly. A good source of sweetness if you are diabetic. It's packed with B-complex vitamins and fiber with pectin - both essential elements in regulating blood sugar. Squash has vitamin A, which is great for eye and lung health and it helps strengthen bones. South Americans have been growing and enjoying squash for over 10,000 years. 

How to buy: Look for a hard firm skin with no soft spots or bruises. It should feel heavier than you expect.

How to store: See tips below

How to cook Butternut or Acorn Squash:  Cut hard-skinned squash in half. Remove the seeds, coat with a bit of olive oil; bake in the oven at 400 degrees for 50 - 60 minutes or until it's fork-tender. Note: Add about an inch of water to the pan to keep it moist.                  

Scoop out the cooked squash and season it your way. Add a tablespoon or two of honey or a couple dashes of cinnamon or mash up with cooked carrots or parsnips and stir in some orange juice or sprinkle in a little curry. It all depends on your taste.

For a taste of the islands try Calabaza (West Indian Pumpkin) and rice

Squash Season

RECIPE: Spaghetti Squash

Use like pasta. Great by itself or with a bit of seasoning or as the basis of a whole meal. (only 25% of the calories in pasta)

To Make: Place the whole spaghetti squash on a pan in the oven 350 degrees. Cook for 45 minutes to an hour or until a fork easily goes through the skin. Let cool enough to pick up.  Cut the squash in half length-wise. use two forks to pull apart spaghetti squash flesh into fine noodle-like strings. Add your favorite pasta sauce or parmesan cheese.

Or try this:

Spaghetti Squash Tuscan Fresh Veggies Sauce

Ingredients:

• 3 slices crispy bacon

• 2 cloves garlic, minced

• 1 1/2 c. cherry tomatoes, halved

• 2 c. baby spinach

• 1/2 c. heavy cream

• 1/3 c. grated Parmesan

To Make:

• While squash is baking, cook bacon until crispy. Transfer to a paper towel-lined plate to drain.

• Pour off half the bacon fat and add garlic, tomatoes and spinach to the skillet. Season with salt and pepper. Add cream and Parmesan.

• Let simmer until slightly thickened. Add spaghetti squash and toss until fully coated. Crumble bacon over the squash and stir to combine. Garnish with basil.

Make An Italian meal: Mix ½ cup of cooked Italian sausage with ½ cup of tomato sauce. Gently blend into cooked spaghetti squash. Put in a pan and top with ¾ cup of shredded mozzarella cheese.  Bake in oven at 350 for about 10 minutes. Enjoy.

TIPS AND TRICKS

Handling Squash

Storage

1. Summer squash goes in the fridge. Zucchini and yellow squash will last about a week

2. Winter squash stays on the counter, not the fridge:

Squash Duration:

• Acorn - 1 Month

• Butternut -  2-3 months

• Calabaza - 1 month

• Delicata and Spaghetti - 2 months

Keep in the coolest part of the kitchen and check for soft spots.

Cooking Hard Squash:  Butternut and Acorn

• Using a heavy knife, cut off ¼ inch at both ends.

• Remove the skin with a vegetable peeler.

• Cut squash in half lengthwise by placing a knife on the top of the squash and rocking back and forth while applying pressure to the handle and the top of the knife.

• Cube and add to stews, soups or roast.

Seasoning Suggestions:

• Savory: Dash of garlic salt and 1 tablespoon Worcestershire sauce

• Sweet: ½ teaspoon vanilla, ½ teaspoon cinnamon and 1½ teaspoon sugar

Roasting  Delicata  or Sweet Dumpling Squash: Leave the skin on. Cut whole squash in half and then into 1” slices (slices should all be about the same size). Mix with sliced red onions, garlic, tablespoon of maple syrup, tablespoon of olive oil and a sprinkle of thyme. Bake for 20-25 minutes in 350 oven or until squash is tender. For a crisper outside, flip and roast for 10 more minutes.