Winter Squash Scoop: From Stoop to Soup

By Hescott Nutrition Services | posted in October 2022 | From Stoop to Soup, Butternut & Acorn Squash Soup, Sweet Pumpkin, Nutrient-Dense Flesh, Acorn Squash, Delicata Squash, Japanese Pumpkin, Thyme Roasted Delicata Squash.

It's officially Fall!! This time of the year is when you see mounds of colorful, tough-skinned squash and gourds arranged in boxes outside your grocery store. There's no doubt that members of the Cucurbitaceae family, notably pumpkins, gourds, and winter squashes, are beautiful ornamental works of nature that are destined to be arranged on the front stoop of many homes for the holidays.

And that makes me unhappy because underneath their colorful, sometimes rough exteriors are nutrient-dense flesh that has various health benefits, does well in soups, and it's just the right amount of starch to yield a creamy texture. Of course, straight-up baking or roasting any of these squashes is always a nice alternative. Many varieties have edible skins and do not need to be peeled, so try it fresh from the oven with a sprinkle of cinnamon powder or pumpkin pie spice for its enhanced flavors and deliciousness.

Kabocha

Also known as Japanese pumpkin, kabocha squash looks like a pumpkin with dark green skin and orange flesh that is super sweet when cooked. A simple way to cook kabocha is to place the whole squash in a 350°F oven for about 30-45 minutes or until you can pierce it with a fork. After allowing it to cook, peel and scoop the flesh out of the squash with a large spoon. Now, kabocha is ready to be used in your favorite soup or baking recipes. Note: You can swap out the butternut squash for kabocha squash or use both to make soup. Check out one of my favorite winter squash recipes [Butternut and Acorn Squash Soup]. Yummy!

Acorn

Acorn squash varies in color from dark green to tie-dyed green with orange shades. The flesh is less sweet than kabocha and is more yellow than orange. Just one cup provides more than 25% DV of vitamin C. You can soften the squash if needed by heating it in the oven, although it is small enough that this may not be needed. Trim the top from each squash, invert on the cutting board, and slice from bottom to top to create two halves. Remove seeds. You can bake the halves with a drizzle of olive oil and a touch of maple syrup for 30 minutes at 350°F – an excellent side dish. You can also slice it into half moons to prepare for roasting.

Sugar Pumpkin

Sugar pumpkins look much like carving pumpkins, so be sure to select those marked especially for cooking. They are sweeter than those cultivated for jack-o-lantern displays. The best way to cook the flesh is to roast the entire pumpkin – this allows the flesh to remain moist and helps the sugars to develop. Remove the stem from the pumpkin, rinse, and make several slits through the skin with a sharp knife. Bake at 350°F for about an hour. Remove from the oven and let sit until cooled. Cut the top portion off [around where the stem would be], remove seeds, and scoop out the flesh. I have been known to add pumpkin to my hummus. Try this finger-licking [Cinderella Hummus] recipe for the holidays. Of course, you can always use it for baking too!

Delicata

It's on the top of my list for ease of preparation! Delicata squash has a mild, nutty flavor, firm flesh, and thin edible skin. Preparing this variety could not be simpler: rinse, cut in half, remove seeds, slice into half-moons, toss with some olive oil and salt and bake at 350°F for about 30 minutes until browned. Perfect to top on a salad with the slices either warm or cold, or delicious enough to eat on their own as a fiber-rich snack! Try this delectable delicata squash snack [Thyme Roasted Delicata Squash].

Health Benefits

The nutrient content of winter squashes varies, depending on the variety. Winter squashes are highly versatile, rich in nutrients, and low in calories despite their dense exterior. Adding winter squashes to your diet may support feelings of fullness and aid in weight loss and blood glucose management due to its rich fiber content. These squash are a good source of potassium, niacin, iron, and beta-carotene. As a general guideline, the deeper the orange color, the higher the beta-carotene. Beta carotene is converted to vitamin A in the body, and vitamin A is essential for healthy skin, vision, bone development, and many other functions of the body.

While potassium is an essential mineral the body needs for nerve function, muscle contraction, regulating heartbeat, and moving nutrients into cells and waste products out of cells, consuming too much potassium is harmful to people with chronic kidney disease. If you have chronic kidney disease, speak to a registered dietitian-nutritionist or healthcare professional before consuming these winter squashes.

Food companies have made it their business to repurpose this compost-worthy waste into delicious edible snacks – but you can do this too! Rinse any remaining flesh from the seeds and lay them on paper towels to dry. For a savory taste, toss with a bit of olive oil, seasoning of choice, and salt and pepper to taste. For sweet, toss with a bit of melted coconut oil, a touch of maple syrup, cinnamon, or other spice, and a pinch of salt. Sweet and savory - why not! All combinations are on the table, including adding a little kick with some cayenne pepper. Roast seeds on a parchment-lined baking sheet at 350°F for about 10-15 minutes or until lightly browned. Enjoy as a snack or topping for salads, yogurt, oatmeal, or chia pudding.

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