5 sorts of winter squash you must 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 full of nutritional vitamins, minerals, fiber and antioxidants.

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

Pumpkin

Pumpkin is arguably essentially the most acknowledged winter squash, widespread not only for its position 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 practically 7 grams of fiber and three grams of protein, together with carotenoids, that are antioxidants. Pumpkin additionally supplies greater than double the every day advisable consumption of vitamin A, which is significant 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 Ok, magnesium and phosphorus. However it’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 comprise 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. For those who’re a fan of the pumpkin-coffee mixture, try some scrumptious recipes like this home made pumpkin spice latte from dietitian Megan Byrd of Espresso Copycat. For a tasty snack or crunchy topping, attempt 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 which will assist scale back the chance of continual illnesses, similar to sort 2 diabetes, metabolic syndrome and heart problems. A cup of cooked butternut squash incorporates simply 82 energy, and provides 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 possibility, savor a heat bowl of roasted butternut squash soup. Or for a inventive twist, attempt 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 appear like a cute fall ornament, nevertheless it’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 every day fiber advice for adults. It’s additionally a superb supply of vitamin C, delivering greater than 22 milligrams per cup, or about 30% of the every day want for girls and 24% for males. Boosting your vitamin C consumption with acorn squash might assist your immune system and scale back the chance of an infection, one thing that’s particularly useful throughout chilly and flu season. Plus, acorn squash is full of different necessary 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 Listing Tummy suggests utilizing acorn squash in muffins, a tasty technique 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 supplies as much as 9% of the every day manganese wants for adults, an important mineral vital for bone well being, and about 11% of the every 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 in your favourite marinara or pesto sauces. Dietitian Jenny Shea Rawn will get inventive along with her shrimp scampi spaghetti squash bowls, whereas dietitian Lizzie Streit recommends a fast possibility along 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 simple to arrange. Though it’s decrease in fiber than different winter squashes, it nonetheless supplies 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 advisable every day requirement for adults. Each the World Health Organization and the American Heart Association counsel growing potassium consumption to at the very least 3,510 milligrams per day to assist lower blood pressure and scale 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 just isn’t solely a pleasant addition to your dishes, they’re additionally full of well being advantages. And don’t neglect the seeds — they’re a bonus supply of protein, wholesome fat and antioxidants. These squashes are good for meal prep and maintain up nicely for reheating in every kind of dishes. Simply keep in mind to pair them with wholesome fat like olive or avocado oil to reinforce the absorption of their fat-soluble nutritional vitamins.

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