Give Your Family More of the Good Stuff! Wi nter Squash Basics $hop and $ave Types of ash is an excelle r squ nt so < Choose squash that are firm nte urc Wi in A and also p e and heavy for their size with itam rovid Winter Squash of V es dull skin. Avoid squash with ny minera Acorn - smaller and ma ls. soft spots or broken skin. acorn-shaped with dark < Winter squash is usually green skin and ridges. available year round but may Butternut - long and be cheaper and taste better in pear-shaped with fall and winter. smooth, beige skin < Canned winter squash are that can be peeled available year round and might or cut more easily. be the best buy if you only Pumpkin - need a small amount. Some round, small squash are also available to very large, frozen. orange or white squash. Most types of Spaghetti - oval winter squash can shaped with light be used in any yellow skin. The recipe or dish cooked flesh separates into strands similar to spaghetti. Hubbard - large with thick, bumpy skin that is dark green, tore Wel gray or blue. S l Sometimes ste Les sold in cut Wa s pieces at the store. The I Store whole squash in a cool, flesh has a smooth texture. dark, dry place. If uncut, some Delicata - oblong with striped varieties can last up to 3 months. cream and green skin. Thinner I Rinse squash under running water I You can freeze cooked squash to skin is easier to cut. before peeling or cutting. Once cut, use later in main dishes, soups, chili wrap tightly in plastic wrap or seal or baked goods. Pack meal-sized in a bag; store in refrigerator for up amounts in freezer bags or to 1 week. containers. Use within 1 year. This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. ©2015 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. Cooking with Winter Squash Go to FoodHero.org for easy, tasty squash recipes Roast Squash Seeds Rinse seeds in a colander under hot water. Cooking Winter Squash Separate seeds from stringy fibers. Most winter squash have tough, hard skins. Microwave in a covered microwave-safe dish It is easier to cook them with the skin on. until seeds are crispy, stirring occasionally. 1 Wash the skin and cut squash in half Bake in the oven in a covered baking dish or lengthwise or in 1- inch rings. If squash is on a flat baking pan: too tough to cut, microwave or bake for a • 250 degrees for a slower roast few minutes until squash is warm to the • Higher temperature (400 degrees) for faster touch and soft enough to cut. cooking 2 Remove seeds and stringy fibers with a • Watch closely to avoid burning spoon. Save seeds for roasting later! Cover and refrigerate seeds for up to 1 day. 3 Cook squash. The squash flesh should be easily pierced by a fork when done. Glazed Squash Bake Microwave (shortest cooking time). Place Ingredients: squash cut side down on a microwave-safe Cooking spray dish with 1 to 2 tablespoons water. Cook winter squash on HIGH, checking for doneness every few 2 pounds (try acorn, minutes. butternut, delicata or others) Bake at 350 to 425 degrees. Line a baking 3 tablespoons brown sugar dish with foil for easier clean up. For a ¼ teaspoon each salt and pepper “roasted” flavor, rub squash with a little Directions: vegetable oil and cook uncovered. For a “steamed” texture, add ½ cup water to the 1. Preheat oven to 400 degrees. Line a pan and cover with foil. Check for doneness rimmed baking sheet with foil. Lightly after about 45 minutes. Larger squash may spray foil with cooking spray. take longer to cook. 2. Wash the squash, cut in half and scoop 4 Season cooked squash with your out seeds. Cut into 1-inch thick slices and favorite spices. For a “sweet” flavor, try lay on baking sheet. cinnamon, nutmeg, allspice or ginger. For a 3. In a small bowl, combine brown sugar, “savory” flavor, use garlic powder, onion salt and pepper. Sprinkle squash with half powder, chili powder, parsley or oregano. the seasoning mixture. 5 Refrigerate or freeze leftovers. 4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle remaining seasoning mixture over squash and return to the oven. Bake until squash is Top Spaghetti Squash tender, about 15 to 20 minutes. Serve warm. with imagination. Try pasta sauce, 5. Refrigerate leftovers within 2 hours. parmesan cheese and mushrooms, sauteed vegetables, or chili..