Winter Squash: A Seasonal Superstar for Your Plate

Nourish Your Winter Table with the Flavor and Benefits of Seasonal Squash

As temperatures drop, winter squash takes center stage as a versatile, nutrient-packed addition to your meals. This humble vegetable—encompassing varieties like butternut, acorn, and spaghetti squash—is as delicious as it is nutritious.

Here’s why winter squash deserves a spot on your plate this season:

1. Nutritional Powerhouse

Winter squash is loaded with essential nutrients that support overall health:

• Vitamin A: Promotes eye health and boosts immunity.

• Vitamin C: Supports skin health and strengthens your immune system.

• Fiber: Keeps digestion regular and helps with satiety.

• Potassium: Aids in muscle function and maintains healthy blood pressure.

2. Heart-Healthy Benefits

The high fiber and potassium content in winter squash contribute to heart health by helping to lower cholesterol levels and regulate blood pressure.

3. Supports Weight Management

With its low calorie count and high fiber content, winter squash is a filling yet weight-friendly addition to your meals.

4. Packed with Antioxidants

Beta-carotene and other antioxidants in squash fight inflammation and protect against chronic diseases.

5. Versatile and Delicious

Winter squash adapts beautifully to both savory and sweet dishes. Roast it with olive oil and spices, puree it into soups, or even use spaghetti squash as a low-carb alternative to pasta.

Try This Simple Roasted Squash Recipe

Here’s an easy way to enjoy the flavors of winter squash. I made a similar simple but delicious version of this recipe to handout at the SMILE Food Pantry where I collaborate with the Calvert County Health Department on health promotion outreach.

Ingredients:

• 1 butternut or acorn squash

• 1-2 Tbsp olive oil

• ½ tsp salt

• ½ tsp pepper

• ½ tsp garlic powder

• 2 Tbsp fresh thyme

• Crushed red pepper (optional)

Instructions:

1. Preheat oven to 400°F.

2. Peel the squash, remove seeds, and cut into cubes.

3. Toss with olive oil, salt, pepper, and garlic powder.

4. Arrange in a single layer on a baking sheet.

5. Roast for 25-35 minutes until tender and golden.

6. Garnish with fresh thyme and enjoy!

Flavor Tip: For a sweeter twist, sprinkle with cinnamon and nutmeg before roasting .

Incorporating Winter Squash into Your Diet

Not sure how to add squash to your weekly meals? Here are a few ideas:

• Add roasted squash to salads or grain bowls.

• Blend into a creamy soup with coconut milk and curry spices.

• Use spaghetti squash as a base for marinara or pesto dishes.

• Toss cubed squash into chili or stews for a hearty, seasonal twist.

Let’s embrace the season with a focus on vibrant, nourishing foods like winter squash. Wishing you warmth, health, and delicious meals this winter!

Warmly,

Alison