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== Winter Squash ==

== Winter Squash ==

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The yellow and orange flesh of the winter squash is more nutritious and richer in vitamins, such as beta carotene, than summer squash. Winter squash is always served cooked and, because of its tough skin, only the inside flesh is eaten.

The yellow and orange flesh of the winter squash is more nutritious and richer in vitamins, such as beta carotene, than summer squash. Winter squash is always served cooked and, because of its tough skin, only the inside flesh is eaten.

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| colspan="3" | *Note serving size differences; a Fruits & Veggies—More Matters serving is 1/2 cup of cooked squash.<br />Percent Daily Values are based on a 2,000 calorie diet.

| colspan="3" | *Note serving size differences; serving is 1/2 cup of cooked squash.<br />Percent Daily Values are based on a 2,000 calorie diet.

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Winter squash comes in many sizes. Pick a size based on your cooking needs. For a quality squash, choose one that has a smooth, dry rind and is free of cracks or soft spots. Skin that is easily nicked or scraped with a fingernail means that the squash did not reach maturity. Look for rind that has a dull appearance. A shiny rind indicates that is has been picked too early or has a wax coating, which masks the skin and makes it inedible when cooked. Choose squash that has a deep color and is heavy for its size. It is also best to choose squash with a firm, rounded, dry stem. Squash with no stem permits bacteria to enter.

Winter squash comes in many sizes. Pick a size based on your cooking needs. For a quality squash, choose one that has a smooth, dry rind and is free of cracks or soft spots. Skin that is easily nicked or scraped with a fingernail means that the squash did not reach maturity. Look for rind that has a dull appearance. A shiny rind indicates that is has been picked too early or has a wax coating, which masks the skin and makes it inedible when cooked. Choose squash that has a deep color and is heavy for its size. It is also best to choose squash with a firm, rounded, dry stem. Squash with no stem permits bacteria to enter.

Cut pieces can be found in the grocery market. Choose pieces that have a good interior color and finely-grained flesh that is not fibrous. Ideal flesh should be barely moist, but not too dry or too watery.

Cut pieces can be found in the grocery market. Choose pieces that have a good interior color and finely-grained flesh that is not fibrous. Ideal flesh should be barely moist, but not too dry or too watery.

Storage

 

== Winter Squash Storage ==

 

Winter squash has a long shelf life and can be stored for up to 3 months or longer in a cool, dry place between 55° and 60°F. A higher temperature will shorten storage time, but it will not alter the flavor. Storage temperatures below 50°F (as in a refrigerator) will cause squash to spoil more rapidly. If the squash needs to be refrigerated, it can be stored for 1 to 2 weeks. Cut pieces of squash should be tightly wrapped and refrigerated. Cooked, pureed squash can be frozen for use later as a side dish or to thicken, color, or flavor soups, sauces, or stews.

Winter squash has a long shelf life and can be stored for up to 3 months or longer in a cool, dry place between 55° and 60°F. A higher temperature will shorten storage time, but it will not alter the flavor. Storage temperatures below 50°F (as in a refrigerator) will cause squash to spoil more rapidly. If the squash needs to be refrigerated, it can be stored for 1 to 2 weeks. Cut pieces of squash should be tightly wrapped and refrigerated. Cooked, pureed squash can be frozen for use later as a side dish or to thicken, color, or flavor soups, sauces, or stews.

Varieties

 

== Winter Squash Varieties ==

 

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Preparation

 

== Winter Squash Preparation ==

 

'''Baking'''

'''Baking'''

Halve squash lengthwise and place cut-side down in a vegetable steamer. Cook over boiling water for 15 to 20 minutes or until the flesh becomes tender. Squash can also be peeled and cut into chunks or slices for steaming.

Halve squash lengthwise and place cut-side down in a vegetable steamer. Cook over boiling water for 15 to 20 minutes or until the flesh becomes tender. Squash can also be peeled and cut into chunks or slices for steaming.

'''Winter Squash and Kale Risotto with Pine Nuts

'''Serves 4

 

 

'''Winter Squash and Kale Risotto with Pine Nuts'''

 

Serves 4

Each serving equals 1 1/8 cups of fruit or vegetables

Each serving equals 1 1/8 cups of fruit or vegetables

''Ingredients''

''Ingredients''

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<blockquote>

2 tsp olive oil

* 2 tsp olive oil

1 cup yellow onion, diced

* 1 cup yellow onion, diced

3 cloves garlic, minced

* 3 cloves garlic, minced

1 cup of Arborio or short-grained rice

* 1 cup of Arborio or short-grained rice

2 Tbsp pine nuts

* 2 Tbsp pine nuts

2 (10 oz) cans of low-sodium, fat-free vegetable broth

* 2 (10 oz) cans of low-sodium, fat-free vegetable broth

1 (12 oz) package of frozen winter squash, thawed slightly and diced

* 1 (12 oz) package of frozen winter squash, thawed slightly and diced

2 cups fresh kale, finely chopped

* 2 cups fresh kale, finely chopped

</blockquote>

</blockquote>

Nutritional analysis per serving: Calories 336, Fat 6g, Calories From Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium 195mg.

Nutritional analysis per serving: Calories 336, Fat 6g, Calories From Fat 16%, Carbohydrates 62g, Protein 8g, Cholesterol 0mg, Fiber 6g, Sodium 195mg.