Squash are classified as either winter or summer, depending on whether they’re harvested and consumed when they’re immature or fully developed.
Winter squash, like butternut squash and acorn squash, are eaten when the fruit has fully matured. When mature, winter squash have hard outer rinds that protect their flesh from the elements, making them ideal for long-term storage.
There are a number of winter squash varieties to choose from, each with its own unique color and taste.
Here are 10 of the best types of winter squash for your health.
Acorn squash belongs to the Cucurbitaceae plant family, which also includes zucchini, pumpkins, and butternut squash. True to its name, acorn squash has an acorn-like shape, with a rind that can vary in color from white to dark green. The flesh of acorn squash is yellowy-orange and has a sweet, slightly nutty flavor that makes it a perfect choice for fall and winter dishes.
Acorn squash is an excellent source of vitamin C and is also high in vitamin A, potassium, magnesium, and some B vitamins. It contains a variety of antioxidant and anti-inflammatory compounds, including the carotenoids alpha-carotene, beta-carotene, and zeaxanthin, which can help protect cells from oxidative damage.
Acorn squash is delicious roasted, baked, or steamed, and can be added to dishes like salads, soups, and baked goods. When properly cooked, the outer skin, which is highly nutritious, will become tender enough to eat, so there's no need to peel this popular winter squash.
2.Butternut Squash
Butternut squash is one of the most popular types of winter squash. Its orange flesh has a sweet and nutty flavor and is packed with fiber, vitamins, minerals, and protective plant compounds.
Just one cooked cup of butternut squash provides over 100% of the Daily Value (DV) for vitamin A, and over 30% of the DV for vitamin C. Vitamins A and C play a number of essential roles in health, including functioning as powerful antioxidants that neutralize reactive compounds called free radicals, protecting cells against damage that may otherwise lead to disease. Vitamins A and C are also needed for the proper functioning of the immune system.
In addition to vitamins A and C, butternut squash is also rich in carotenoid plant pigments and minerals like potassium, magnesium, and manganese.
Like acorn squash, butternut squash can be used in both savory and sweet dishes, such as baked goods, grain dishes, and soups. Try roasting cubed butternut squash with olive oil, and seasoning it with salt, pepper, and a bit of cinnamon for a tasty fall side dish.
Spaghetti squash has a much different texture than other types of winter squash. When cooked, the flesh of the spaghetti takes on a stringy texture and resembles thin spaghetti noodles. Plus, it’s lower in carbs than other types of winter squash, such as acorn squash. One cup of cooked spaghetti squash contains just 10 grams of carbs. For comparison, a cup of cooked acorn squash provides 29.9 grams of carbs. This is why people following low-carb diets often use spaghetti squash as a low-carb alternative to pasta.
In addition to being low in carbs, spaghetti squash contains fiber, vitamin C, B vitamins, and manganese, but is lower in nutritional value compared to other types of winter squash, such as acorn and butternut.
One of the most popular ways to prepare spaghetti squash is to scoop out its seeds, prick its rind with a fork in several spots, and then roast it flesh-side down for 30-45 minutes at 350℉. After the squash has cooled, its flesh can be scooped out and enjoyed.
4.Delicata Squash
Delicata squash isn’t as popular as butternut or acorn squash, but its sweet flavor and versatility will likely make this winter squash your new go-to healthy carbohydrate source.
Delicata squash has a very sweet, pumpkin-like flavor and thin, tender skin. It can be enjoyed without having to cut off or peel its outer rind, making it much easier to prep than other types of winter squash. It’s low in calories, but rich in nutrients such as fiber and potassium, a mineral that's commonly low in modern-day diets. Potassium is required for a number of vital processes in the body, including blood pressure control, which is why including potassium-rich foods in your diet is essential for health. One cup of delicata squash covers 13% of the DV for this important nutrient.
A delicious way to enjoy delicata squash is to incorporate roasted, thin slices of the squash into grain dishes and salads.
Red kuri squash is a striking type of Hubbard winter squash with an interesting tear-drop shape and vibrant reddish-orange skin. Its flesh is incredibly sweet and nutritious, packing vitamin C, vitamin A, and minerals such as potassium. What’s more, its skin becomes tender and edible when thoroughly cooked, making this squash an easy-to-prep carbohydrate option.
Red kuri squash is popularly used as an ornamental squash for fall and winter decor and can also be enjoyed in soups, baked goods, and as a flavorful side dish. To cook red kuri squash, cut the squash in half, scoop out its seeds, and slice it into 1’’ strips. After coating the strips in olive oil and seasoning, roast them at 400℉ for about 30 minutes.
6.Sweet Dumpling Squash
If you prefer sweet-tasting squash, look no further than sweet dumpling squash. These small, apple-shaped winter squashes are cream-colored with dark green stripes. Their flesh has a very sweet taste and creamy texture and is delicious when baked or roasted.
In addition to its candy-like taste, sweet dumpling squash is an excellent source of antioxidants, including phenolic compounds and carotenoids like beta-carotene. Studies show that sweet dumpling squash has high free radical scavenging activity, meaning that enjoying this squash regularly could help reduce your risk of health conditions associated with free radical damage, such as heart disease and inflammatory diseases.
Try stuffing baked sweet dumpling squash with quinoa, feta, and cranberries for a fun, fall-themed side dish.
Musquée de Provence is a French pumpkin that’s in the same family as butternut and acorn squash. Its beautiful golden-brown color and unique shape make it a popular ornamental pumpkin choice for fall decor. In addition to its stunning appearance, the sweet, bright orange flesh of this pumpkin is highly nutritious, offering vitamins and minerals, such as vitamins C and A, as well as phenolic antioxidants.
Due to their large size, Musquée de Provence is commonly sold in slices at French markets for more manageable cooking. Although this squash can be enjoyed raw, it’s best roasted or baked, which brings out its sweet flavor profile.
8. North Georgia Candy Roaster
If you’re looking for a fun and unique winter squash to grow in your garden, consider the North Georgia Candy Roaster squash. This pink-colored squash has tealish-green colored tips, a banana-like shape, and is massive in size. In fact, the North Georgia Candy Roaster can grow up to 15 pounds when fully mature.
It has a sweet, pumpkin-like taste and is commonly used to make pies, soups, and baked goods. Like other orange-fleshed winter squash varieties, North Georgia Candy Roasters are rich in nutrients like vitamin C and vitamin A, and make a nutritious carbohydrate source.
North Georgia Candy Roaster squash can be roasted, steamed, boiled, and baked and its cooked flesh can even be frozen for long-term storage.
Kabocha squash, also known as Japanese pumpkin, has a dark green rind and bright orange, sweet flesh that’s perfectly suited for fall dishes like soups, stews, baked goods, and salads. Kabocha squash is high in several essential nutrients, such as potassium, vitamin A, and vitamin C.
Kabocha squash has a sweeter taste than many other winter squash, including butternut squash, so it’s commonly incorporated into sweet dishes like pies and cakes. However, it’s also delicious in savory dishes, like winter soups.
For a simple side dish, cut kabocha squash into wedges after de-seeding it, then roast the wedges for 30 minutes at 420℉. When cooked, the skin becomes tender and edible, which makes kabocha squash easy to prepare.
10. Blue Hubbard Squash
Blue Hubbard squash is a unique winter squash type with a beautiful bluish-green colored rind.The sweet, yellow flesh ofBlue Hubbard squash is rich in fiber, vitamins A and C, potassium, and a number of other nutrients.
Just one cup of Blue Hubbard squash provides 10 grams of fiber, which covers over 35% of the DV for fiber intake, which is currently set at 28 grams. Eating enough fiber is important for digestive health and helps prevent constipation, promote healthy bowel movements, and fuel the growth of beneficial bacteria in the digestive tract.
Try baking or roasting the flesh of Blue Hubbard squash and adding it to dishes like quinoa salads and rice pilaf, or enjoy it plain as a flavorful side dish.
Winter squash are squash varieties that are harvested and eaten when fully matured. Most types of winter squash have sweet-tasting flesh and can be enjoyed in both sweet and savory dishes, such as soups, salads, and baked goods.
Acorn squash, delicata squash, and butternut squash are just a few examples of winter squash that are as nutritious as they are delicious.
Try incorporating the winter squash varieties listed above into your diet this fall and winter for an easy way to care for your health from the inside out.
