With the return to cool temperatures, we also usher in a season of squash. Varieties include butternut, spaghetti, delicata, kabocha, and acorn.
These winter vegetables are a good source of vitamin A, which supports a healthy immune system and may help protect against cancer.
They also contain fiber and generally have fewer calories per cup compared to other types of carbohydrates.
Due to their tough exterior, squash can be intimidating to cook. But certain varieties (like spaghetti or acorn squash) are easy to prepare. To roast them:
1. Cut the squash in half using a large sharp knife
2. Scoop out seeds and stringy flesh
3. Brush inside with olive oil and season with salt and pepper
4. Roast (flesh side down) in a 400° oven for 30 to 45 minutes (or until tender when pierced with a fork)
5. Shred the spaghetti squash with a fork or scoop out the acorn squash flesh using a spoon
Need inspiration? Try this recipe.
Nosowitz, D. The Modern Famer Guide to Winter Squash Varieties. Modern Farmer, 2017. Accessed September 2018.
Vitamin A: Fact Sheet for Health Professionals. NIH: Office of Dietary Supplements, Updated 2018. Accessed September 2018.
Winter Squash. Harvard T.H. Chan School of Public Health: The Nutrition Source. Accessed September 2018.
Studies show eating vegetables can reduce risk of early death, especially related to heart problems. Yet, only 13% of us meet the recommended intake. Most people should have at least 2 to 3 cups a day.
Leafy greens are particularly protective, but increasing any type is helpful. Here are five ways to add more vegetables to foods you love:
Already include a vegetable with dinner? Serve more than one. Research shows when multiple vegetables are offered, a larger quantity is eaten overall.
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Hung H.C, et al., Health-Promoting Components of Fruits and Vegetables in the Diet. Advances in Nutrition, 2013. 4(3): 384S–392S.
Meengs, J., Rose, L., Rolls, B. and H. Guthrie, Vegetable Variety: An Effective Strategy to Increase Vegetable Intake in Adults. J Acad Nutr Diet, 2012. 112(8): 1211-1215.
Slavin, J. and B. Lloyd, Health Benefits of Fruits and Vegetables. Adv Nutr, 2012. 3(4): 506–516.
Wang, X. et al., Fruit and Vegetable Consumption and Mortality from All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-response Meta-analysis of Prospective Cohort Studies. BMJ, 2014. 349:g4490.