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Home , Acorn squash, Pumpkin, Spaghetti squash, Turban squash, Winter squash

Healthy Serving Ideas • Bake, boil, roast, sauté, or microwave Nutrition Facts Serving Size: ½ cup cooked acorn . Use it in stews, soups, squash, cubed (103g) salads, dips, breads, and even pies. Calories 57 Calories from 0 • Sample different varieties of winter % Daily Value squash to find out your family’s favorite. Total Fat 0g 0% (See Produce Tips for varieties.) Saturated Fat 0g 0% • Varieties with darker yellow/ Trans Fat 0g flesh are more nutritious than lighter Cholesterol 0mg 0% colors. (Hint: Butternut is more Sodium 4mg 0% nutritious than squash.) Total 15g 5% 5g 18% SPICY APPLE-FILLED SQUASH 0g 1g Makes 4 servings. 1 wedge per serving. A 9% Calcium 5% 19% Iron 5% The Harvest of the Month featured Cook time: 70 minutes produce is winter Ingredients: How Much Do I Need? 1 large (about 1 pound) • A ½ cup of cooked squash is about one squash 1 cup water cupped handful. 2 teaspoons butter • A ½ cup of winter squash, like butternut, 1 large apple, cored, peeled, chopped hubbard, and , is an excellent 1 tablespoon brown source of . ¼ teaspoon ground cinnamon • A ½ cup of winter squash, like acorn, ⅛ teaspoon ground cloves butternut, hubbard, and pumpkin, is a ⅛ teaspoon nutmeg good source of fiber and vitamin C. 1. Preheat oven to 400 F. • A ½ cup of acorn squash provides iron 2. Cut squash in half and scoop out and calcium. Health and Learning Success seeds. Place squash, cut side • Iron is a that helps move down, in 13 x 9-inch dish. oxygen from the lungs to the rest of Go Hand-in-Hand 3. Add water and bake 35 to 45 the body. It also helps the body fight can give children the minutes or until fork-tender. infections. they need to grow healthy. Eating a 4. While squash is baking, cook rest The amount of and healthy breakfast also promotes a healthy of the ingredients in a saucepan you need depends on your age, gender, mind. Encourage your child to eat school over medium heat for 8 minutes or and physical activity level. It is important breakfast and help put your child on the until apple is crisp-tender. to eat a variety of colorful fruits and road to health and learning success. 5. Cut each squash half into two vegetables every day to get all the Produce Tips pieces and divide apple mixture nutrients your body needs. Find out how equally among squash wedges. • Squash are members of the much each person in your family needs. Return squash to oven. Bake 10 family. Winter squash have hard shells, minutes more. Serve hot. Recommended Daily inedible skins, and large seeds. Amount of Fruits and Vegetables* • Choose squash that are firm, heavy Nutrition information per serving: Calories 99, Carbohydrate 21 g, Dietary Fiber 4 g, Kids, Teens and Adults, for their size, and have dull skins (not Protein 1 g, Total Fat 2 g, Saturated Fat 1 g, Ages 5-12 Ages 13 and up shiny). Winter squash should be hard Trans Fat 0 g, Cholesterol 5 mg, Sodium 18 mg Males 2½ - 5 cups 4½ - 6½ cups without cracks or soft spots. Adapted from: Everyday Healthy Meals, per day per day Network for a Healthy , 2007. • Store uncut winter squash in a dark, Females 2½ - 5 cups 3½ - 5 cups cool, dry place. They can keep up to per day per day three months. Let’s Get Physical! *If you are active, eat the higher number of cups per day. Visit to learn more. • Once cut, squash can keep about one • Be a role model. Studies show that www.mypyramid.gov week when wrapped and refrigerated. children who see their parents having • Varieties include acorn, banana, fun and being active are more likely to butternut, hubbard, , pumpkin, stay active their entire lives. spaghetti, and . • Find a local pumpkin farm and take a For more tips, visit: family walk through the fields. www.cachampionsforchange.net

For stamp information, call 877-847-3663. Funded by the USDA Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. © California Department of Public Health 2010.