CELEBRATE FALL PRODUCE

Everyone knows once September 1st rolls around, Halloween decorations fill stores and pumpkins seem to be available everywhere! But what about all the different types of squash and gourds that appear in grocery stores this time of year? They are more than just decorations for your front step. These produce items are packed with nutrients, and can be more affordable than other produce items, as they are now in-season. So take this time to diversity your diet with some items you do not get to enjoy the rest of the year. Most winter squashes have firm rinds and hard seeds, which most people remove before eating. Unlike summer squashes, they can be stored for long periods due to these thick rinds. Winter squashes are generally starchier than summer varieties. Pick some up on your next grocery trip!

1) Acorn squash

• Benefits: vitamin C, B vitamins, and magnesium

• Cook: Curried Lentil Stuffed Squash

2) Butternut squash

• Benefits: great source of antioxidants (vitamin C and beta carotene)

• Cook: Mashed Squash with Caramelized Onions

3) Spaghetti squash

• Benefits: very low in carbohydrates, making it a good option for those concerned with total carbohydrate intake such as Type II diabetics

• Cook: Spaghetti Squash with Sausage and Marinara

3) Kabocha squash

• Benefits: antioxidants and skin is edible when cooked, providing additional fiber

• Cook: Kabocha Squash Salad

4) Delicata squash

• Benefits: high in fiber and potassium

• Cook: Vegan Stew with Delicata Squash and Roasted Garlic

5) Sugar pie pumpkins

• Benefits: great source of antioxidants (vitamin C and beta carotene)

• Cook: Slow Cooker Pork and Pumpkin Stew

Refs:

Healthline | 8 Delicious Types of Squash | https://www.healthline.com/nutrition/types-of-squash

University of California Health | https://www.ucihealth.org/blog/2019/11/roasted-delicata-squash

#eatseasonally #pumpkin #squash #fall