Winter Squash
We are just beginning to discover the wealth of nourishment supplied by the mildly sweet flavored and finely textured winter squash, a vegetable that was once such an important part of the diet of the Native Americans that they buried it along with the dead to provide them nourishment on their final journey. Winter squash is available from August through March; however, they are at their best from October to November when they are in season.
Winter squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all have hard protective skins that are difficult to pierce that gives them a long storage life of up to six months and a hollow inner seed containing cavity.
Phytonutrients that Promote Optimal Health
Although not as potent as root vegetables like burdock, garlic or onion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).
Supports Men's Health
In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.
Varieties of winter squash include:
- Butternut squash: Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor.
- Acorn squash: With harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery.
- Hubbard squash: A larger-sized squash that can be dark green, grey-blue or orange-red in color, the Hubbard's flavor is less sweet than many other varieties.
- Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts.
- Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage.
History
Modern day squash developed from the wild squash that originated in an area between Guatemala and Mexico. While squash has been consumed for over 10,000 years, they were first cultivated specifically for their seeds since earlier squash did not contain much flesh, and what they did contain was very bitter and unpalatable. As time progressed, squash cultivation spread throughout the Americas, and varieties with a greater quantity of sweeter-tasting flesh were developed. Christopher Columbus brought squash back to Europe from the New World, and like other native American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina.
Nutritional Profile
Winter squash is an excellent source of vitamin A. It is also a very good source of vitamin C, potassium, dietary fiber, and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6, niacin and copper.
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