5 varieties of winter squash you need to begin consuming now

After a summer season filled with grilled zucchini and yellow squash, now’s the right time to modify issues up and prepare dinner some winter squash. So what precisely units summer season and winter squash varieties aside? Assume powerful outer skins and fall-inspired colours, just like the deep inexperienced hues of acorn squash and the colourful orange of pumpkins. Whereas some would possibly fear concerning the carbohydrate and starch content material, winter squash is definitely low in energy and filled with nutritional vitamins, minerals, fiber and antioxidants.

Listed below are 5 varieties of winter squash and why they deserve a spot in your plate.

Pumpkin

Pumpkin is arguably probably the most acknowledged winter squash, fashionable not only for its function in conventional pumpkin pie but additionally for its versatility in each candy and savory dishes. It even pops up in seasonal favorites like pumpkin spice latte. Simply one cup of canned pumpkin incorporates almost 7 grams of fiber and three grams of protein, together with carotenoids, that are antioxidants. Pumpkin additionally offers greater than double the each day beneficial consumption of vitamin A, which is important for sustaining eye well being and supporting immune operate.

Past vitamin A, pumpkin is wealthy in different important vitamins together with fat-soluble nutritional vitamins E and Okay, magnesium and phosphorus. But it surely’s not simply the flesh of the pumpkin that’s nutritious, pumpkin seeds are dietary treasures. They’re excessive in tryptophan, an important amino acid that aids within the manufacturing of mood-boosting serotonin. Pumpkin seeds additionally include proteins linked to a reduced risk for certain cancers, significantly breast most cancers.

Strive mixing pumpkin puree into smoothies, oatmeal and pancakes, or add roasted pumpkin to curries and salads. When you’re a fan of the pumpkin-coffee mixture, try some scrumptious recipes like this selfmade pumpkin spice latte from dietitian Megan Byrd of Espresso Copycat. For a tasty snack or crunchy topping, strive Byrd’s crispy roasted pumpkin seeds in eight completely different flavors.

Butternut squash

Butternut squash is a implausible supply of beta-carotene, which converts to vitamin A within the physique, and carotenoids, which have anti-inflammatory properties that will assist cut back the chance of persistent ailments, resembling sort 2 diabetes, metabolic syndrome and heart problems. A cup of cooked butternut squash incorporates simply 82 energy, and affords about 6.5 grams of fiber, 2 grams of protein, and important vitamins like iron, potassium and magnesium.

Roast butternut squash as a easy aspect dish, toss it into salads and grain bowls or mix it into sauces. For a comfortable choice, savor a heat bowl of roasted butternut squash soup. Or for a artistic twist, strive dietitian Jessi Holden’s butternut squash and goat cheese dip, made with paprika, pomegranate seeds and pistachios for added fiber and wholesome fat.

Acorn squash

Acorn squash would possibly seem like a cute fall ornament, but it surely’s additionally a nutritious powerhouse price including to your meals. Simply one cup of cooked acorn squash has 115 energy, greater than 2 grams of protein and a formidable 9 grams of fiber — greater than a 3rd of the each day fiber suggestion for adults. It’s additionally a superb supply of vitamin C, delivering greater than 22 milligrams per cup, or about 30% of the each day want for ladies and 24% for males. Boosting your vitamin C consumption with acorn squash might assist your immune system and cut back the chance of an infection, one thing that’s particularly useful throughout chilly and flu season. Plus, acorn squash is filled with different essential vitamins, like vitamin A, potassium, magnesium and iron.

Merely slice, roast and drizzle with honey and cinnamon for a candy deal with, or go savory with a touch of salt and pepper. Its tender pores and skin is even edible when cooked. Sarah Schlicter of Bucket Checklist Tummy suggests utilizing acorn squash in muffins, a tasty solution to sneak extra veggies into your day.

Spaghetti squash

Spaghetti squash stands out as the most enjoyable of all winter squashes. True to its identify, when cooked, it resembles stringy spaghetti, making it a implausible decrease calorie and decrease carb various to conventional pasta. A cup of cooked spaghetti squash incorporates lower than 50 energy, solely 10 grams of carbohydrates and a couple of grams of fiber. It additionally offers as much as 9% of the each day manganese wants for adults, an important mineral essential for bone well being, and about 11% of the each day wants for pantothenic acid (vitamin B5), which performs a task in fats metabolism and should assist enhance levels of cholesterol in adults.

Think about using spaghetti squash as a base on your favourite marinara or pesto sauces. Dietitian Jenny Shea Rawn will get artistic together with her shrimp scampi spaghetti squash bowls, whereas dietitian Lizzie Streit recommends a fast choice together with her 10-minute spaghetti squash stir fry with broccoli and edamame.

Delicata squash

Delicata squash stands out for its rectangular form with inexperienced or orange stripes, together with its candy taste and edible pores and skin that makes it straightforward to organize. Though it’s decrease in fiber than different winter squashes, it nonetheless offers about 2 grams per cup and solely 60 energy. It’s additionally an ideal supply of potassium, offering 600 milligrams per cup, or greater than 17% of the beneficial each day requirement for adults. Each the World Health Organization and the American Heart Association recommend growing potassium consumption to at the least 3,510 milligrams per day to assist lower blood pressure and cut back the chance of heart problems and stroke.

To get began with delicata squash, slice it into rings, drizzle with olive oil and herbs and roast till caramelized. The squash is scrumptious in salads too, just like the savory delicata squash and roasted pear salad from dietitian and culinary nutritionist Laura Ali, or in fall grain bowls, which dietitian Cassidy Reeser suggests making with kale, chickpeas and tahini dressing.

Prepared so as to add winter squash to your meals?

Winter squash will not be solely a pleasant addition to your dishes, they’re additionally filled with well being advantages. And don’t overlook the seeds — they’re a bonus supply of protein, wholesome fat and antioxidants. These squashes are good for meal prep and maintain up effectively for reheating in all types of dishes. Simply keep in mind to pair them with wholesome fat like olive or avocado oil to boost the absorption of their fat-soluble nutritional vitamins.

Maxine Yeung is a dietitian and board-certified well being and wellness coach.