Mary Ann Lienhart-Cross

By MARY ANN LIENHART CROSS
County Extension Director, Extension Educator Health & Human Sciences, Purdue Extension Elkhart County

GOSHEN — As I share programs in the community I often teach MyPlate and food safety. I encourage participants to eat a variety of foods and in the process also a rainbow of foods. Many of our locally grown vegetables are the rainbow foods.

Everywhere you read and hear that we all need to eat more vegetables. I know you are aware that you should be eating more vegetables and fruits. I know, too, that it is much easier to eat fruits than vegetables.

I think what happens is that we let our vegetable choices get monotonous. Now is the time to try different kinds of squash. Squash are relatives of the pumpkin; they are inexpensive, nutritious and easy to prepare.

All varieties of winter squash are good sources of beta-carotene, a substance your body converts to vitamin A. Studies have shown that diets high in beta-carotene may provide protection from certain types of cancer.

Winter squash is 80 to 140 calories a cup. Like most vegetables, you can prepare them without added fat and they contain no cholesterol. Winter squash is naturally low in sodium and is a good source of dietary fiber. A one-cup serving provides about one-third of an adult’s recommended dietary allowance for vitamin C.

The hard, outer rind of most varieties of winter squash covers a firm, yellow or orange flesh. Look for a squash with no soft spots on the rind. When you have squash at home that have developed a bad spot, simply trim the bad spot away.

If the squash is very hard, which it should be, poke it several times with a fork, wrap in plastic wrap and steam for at least five minutes. This softens the skin so you then can cut through it and remove the seeds and membrane for baking.

Acorn squash is shaped like an acorn and ranges from solid dark green to green and orange. Buttercup squash is dark green and has silvery stripes. The brightly colored turban squash has rounded knobs at one end.

Butternut squash is shaped like an elongated light bulb and is creamy tan. Hubbard squash, one of the largest varieties, is bumpy and may be multicolored green, gray, yellow, or red orange. The smooth, yellow outside of a spaghetti squash gives no clue of the strands of flesh inside.

Winter squash stores well for three to six months in a cool, dry place. Do not refrigerate winter squash unless it has been cut. Season cooked squash with a small amount of margarine, such as one teaspoon per serving.

Add brown sugar, nuts, orange rind, orange juice concentrate or orange juice, raisins, or chopped apples. For additional flavor, sprinkle with cinnamon, nutmeg or ginger.

To prepare the butternut and acorn varieties, cut in half and scoop out the seeds with a spoon. To bake, place squash halves in a shallow pan and add about one-fourth inch of water. Bake in a 375-degree, Fahrenheit, oven for 45 to 60 minutes or until fork tender.

To microwave, wrap squash halves in plastic wrap or arrange cut pieces in a baking dish and cover with plastic wrap. Cooking times vary, so check the instructions for your appliance. You can bake or microwave whole squash. Pierce the skin with a knife several times before cooking.