What do pumpkins and butternut squash have in common? Beside their bright orange color, both are part of the winter squash family. There are more than a dozen winter squash varieties to choose from, and these starchy, carb-rich fruitsyes, squash is botanically considered a fruit since the seeds are on the inside are full of nutrients that can power you through a tough run. Not to mention, these types of squash are incredibly easy to cookonce you get past the tedious peeling partand diverse in their shapes, colors, sizes, and tastes. There truly is a squash for every occasion.
Winter squashes contain carotenoidsor plant compounds such as beta carotene (which can be converted into Vitamin A), lutein, and zeaxanthin that have been found reduce your risk of developing certain cancers and eye disease. These squashes also have some protein, vitamin C, fiber, magnesium, and potassium, which all play an important role in keeping you healthy and performing your best.
Although there arent any studies analyzing how winter squash can directly impact human health, research suggests that the nutrients found in them have health-boosting potential. For example, squash has a low glycemic index (50), making it an ideal piece of produce for diabetics. (The glycemic index ranks foods based on how slowly or quickly they spike your blood sugar levels.)
The lutein and zeaxanthin have been studied for their positive impact on eye and brain health, and potassium is known to help reduce blood pressure levels.
Not to mention that squash is widely available and affordable in the fall and winter. If you dont love the winter squash youve tried in the past or dont even know where to begin, the handy list below will help you choose a type of squash that is right for you.
Coming in second to pumpkin in the popularity contest, butternut squash is a fan favorite. Its no surprise that people love butternut, since its the sweetest variety of winter squash. The muted tan skin hides a vibrant orange flesh, but it is tough and chewy so peeling is a necessity. To do so, cut the neck from the body and use a paring knife to work with each section separately. Once the butternut squash is cut into cubes, simmer it in some coconut milk, vegetable broth, spices of your choice (cinnamon or curry make a nice addition) and salt until its tender. Puree it into a creamy butternut squash soup.
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Some may argue that spaghetti squash tastes like spaghetti, but most runners know better. Nonetheless, spaghetti squash is yellow on the outside and inside, and the cooked inner flesh transforms into spaghetti-like strings when scraped with a fork. Spaghetti squash has a subtle taste, and its a bit crisper than the other squashes on this list. The easiest way to cook spaghetti squash is to cut it in half, scoop out the seeds, drizzle with oil, and roast in the oven for 40 to 45 minutes. Then rake out the strings with a fork, and top with marinara sauce (or the sauce of your choice) and some form of protein such as chicken or lentils.
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This small cucumber-shaped squash has a light and delicate skin that you can actually eatno peeling required. The inside flesh is yellow with a subtly sweet, starchy flavor. To prepare delicata squash, slice it in half, scoop out the seeds, and cut it into half moons. Coat it with oil and salt, and bake in the oven for 20 to 25 minutes (until tender with a fork).
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Kabocha is a Japanese squash that you might find deep-fried in tempura batter at an Asian restaurant. It resembles a small green pumpkin with a bright yellow flesh. Kabocha is a bit thick, starchy, and sticky when cooked, and its more nutty and savory than sweet. That means it pairs really well with cheese and nuts. You can eat the skin, but its also a little bit tough to chew. Roast slices in the oven for 30 to 40 minutes (or until tender) with some parmesan cheese, and top with chopped walnuts for an easy side dish.
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Named after its resemblance to an acorn, this type of squash is nothing short of adorable. Acorn squash is small, green or green-orange, and has a smooth flesh with a yellow edible skin. It has a mild taste that can take on the flavor of almost anything. Since acorn squash is one of the smaller squash, it makes a perfect bowl-like vehicle for being stuffed with grains or meat crumbles and served as a main dish. Making a stuffed squash is actually quite simplecut it in half, drizzle with olive oil, and roast in the oven until tender (about 30 to 35 minutes). Then stuff it with your favorite grain medley, such as a mixture of brown rice and lentils, or chopped meat.
If you see hubbard squash in the market, you may think its just for decoration. With its gray, blue, or green wart-covered skin, hubbard squash looks like the wicked step sister in the squash family. But looks can be deceiving because the inside orange flesh is starchy, sweet, and not watery at all. And as the biggest variety of squash, its the perfect ingredient to feed a family. A simple and really tasty way to prepare hubbard squash is to peel it, cut it into bite sized pieces, and roast it in the oven for 30 to 40 minutes with some oil, salt, and rosemary.
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Types of Squash | Squash Health Benefits - Runner's World
