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Published on October 01, 2018
By Teresa Farrell, Registered and Licensed Dietician at Essentia Health.
With fall upon us, now is a great time to add sweet rich flavored winter squash to your meals and snacks. There are many different varieties of winter squash, some of the more common ones in our area include acorn, butternut and hubbard. Winter squash is different than summer squash as it is more mature, has a thick skin and is often orange in color, unlike zucchini and yellow summer squash. The orange color is an outward sign of its nutrient content. In fact, winter squash provides numerous health benefits that may help reduce the risk of heart and respiratory disease, cancer, diabetes and arthritis.
These nutritional components include:
Tips for choosing a good squash:
Winter squash are easy to store and prepare. Storage tips:
Microwaved, baked and roasted are some common preparation methods. Be sure to rinse the squash under running water before it is peeled or cut.
Enjoy the seeds:
In addition to whole fresh squash, pre-cut squash (in the produce aisle) and frozen is available as well.
Winter Squash Soup
2 tablespoons butter
1 tablespoon olive oil
1 large onion, chopped
2 stalks celery, chopped
2 ½ pounds winter squash, peeled, deseeded and cut into chunks
1 tablespoon honey
5 cups low sodium chicken stock Salt and pepper to taste
Optional: fresh parsley, chopped for garnish
Total fat: 10 grams
Saturated fat: 5 grams
Sodium 310 milligrams