This coming week we will celebrate the first day of fall. As we enjoy our last bit of summer squashes like zucchini and summer squash, we can start to enjoy the nutritional value and taste of winter squashes.

Winter squashes are the perfect side for your fall meals. Pumpkins, acorn, butternut, and other winter squashes are a great source of beta carotene which is converted to Vitamin A in the body. Vitamin A is essential for healthy skin, vision, bone development and maintenance, as well as many other functions. The deeper the yellow/orange color, the higher the concentration of the beta carotene in the squash.

It’s tough to know how select the freshest, best quality squash. Signs of a good quality squash include a smooth, dry skin that is dull in appearance. A shiny skin occurs when the squash was picked immaturely. Test for maturity by pressing against the skin with a thumbnail; the skin should be hard and not easily punctured. Another sign to look for is the development of a cream or yellow spot where the pumpkin or squash has rested on the ground. In addition, choose those heavy for their size.

Most of the pumpkins which we see at this time of the year are only suitable for use as jack-o’-lanterns. They are often too large and stringy to eat. For pie filling and other cooking, the smaller, sweeter pie varieties make better products. Also, pumpkin, acorn and butternut squash may be used interchangeably in pies, baked breads, and puddings.

Winter squash and pumpkins should be stored in a cool, dry spot until ready to use. Under these conditions, pumpkins will keep for a month or two.

To cook pumpkin or squash, wash and cut in half crosswise. Read below to find the safest way to cut a winter squash. Remove the seeds and strings. Place in a pan skin side up and bake at 325� F. for one hour or more, depending on size, until tender and the squash/pumpkin begins to fall apart. Scrape the pulp from the skin and put through a ricer, strainer or blender.

If the recipe asks for peeled, cubes squares, or to cut the winter squash, then try this trick and save any risks of enduring a cut. First prick the peel of the winter squash in a couple of places with a fork, much like you would for baking potatoes in the microwave. Next, place the squash on a paper towel in the microwave. Microwave a 2-pound squash on high for 6 minutes on high power. Let it sit for a few minutes to cool or submerge in a pan full of cold water.

To save time cooking squash, cook it in the microwave. It takes one-third less time than in a conventional oven. For instance, cut butternut squash in half, (use the trick above to reduce any risk of cuts) remove the seeds and place cut side down in a glass baking dish. Next, microwave the squash on high for 8-10 minutes. Let stand 5 minutes to finish cooking.

To add squash to your meals, try making this easy recipe.

Scalloped Squash

Using the safe method mentioned above, peel and slice winter squash.

Place in a non-fat cooking sprayed dish in alternate layers with tart apple slices.

Top with soft, whole grain breadcrumbs

Bake at 375 �F. until tender (about 45 minutes).

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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