Eating vegetables can help prevent obesity and chronic diseases such as diabetes.
A large number of our calories should come from vegetables.
We should eat many types of vegetables because nutrients vary.
WINTER SQUASH
SEASON: Harvested August through October.
NUTRITION FACTS: Winter squash which includes acorn squash, butternut squash, pumpkin, and other varieties is low in fat and sodium and an excellent source of vitamin A and fiber.
SELECTION: Winter squash should be heavy for its size with a hard, tough rind that is free of blemishes or soft spots.
STORAGE: Store in a cool, dry place. Use within a few weeks for acorn, use within one month of purchasing for other varieties.
PREPARATION:
TO STEAM: Wash, peel, and remove seeds. Cut squash into 2-inch cubes or quarter, leaving rind on (it will remove easily after cooking). Bring 1 inch of water to a boil in a saucepan and place squash on a rack or basket in the pan. Do not immerse it in water. Cover the pan tightly and steam the squash 30-40 minutes or until tender.
TO MICROWAVE: Wash squash and cut it lengthwise. Place it in a baking dish and cover the dish with plastic wrap. Microwave until tender, using these guidelines:
Acorn squash -- 1/2 squash, 5 to 8 minutes; 1 squash, 8-1/2 to 11-1/2 minutes.
Butternut squash -- 2 pieces, 3 to 4-1/2 minutes.
Hubbard squash -- (1/2 pound pieces) 2 pieces, 4 to 6-1/2 minutes.
TO BAKE: Wash squash and cut it lengthwise. Smaller squash can be cut in half; larger squash should be cut into portions. Remove seeds and place squash in a baking dish. Bake at 400°F for 1 hour or until tender. Seeds can be toasted at 350°F for 20 minutes.
Source: www.fruitand veggiesmatter.gov
Texas A&M Agrilife Extension
