WINTER SQUASH includes pumpkins, hubbard, acorn, butternut, turban and spaghetti squash. Because of their hard shells, they can be stored between one and six months. Keep them away from direct sunlight. Once they are cut, they can be kept in plastic wrap in the refrigerator for one to two days. Cooked winter squash can be kept refrigerated for three to five days. Winter squash decays easily, so make sure that the rind is hard, firm and dull. If the rind is soft or glossy, it may be an indication that the squash may lack flavor because it is too watery inside.

* Spaghetti squash is used in the raw recipe community because it's inside flesh pulls away in strands resembling spaghetti!

* Butternut squash is shaped like a pear, has cream-colored skin and is very sweet tasting.

* Acorn squash has green speckles with orange patches and has a nutty, sweet flavor.

* Winter squash contains high amounts of beta carotenes (especially pumpkin and acorn)

* Because of it's high beta carotene content, winter squash has been shown to have a protective effect on certain cancers, including lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods (crytpoxanthin is a carotenoid pigment) showed a 27% reduction in lung cancer risk. Current smokers that consumed the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.

* Winter squash is high in vitamin A. If you are a smoker or exposed to second-hand smoke, protect yourself with foods high in vitamin A. To protect the lungs, studies suggest that smokers should consider eating squash on a daily basis; especially during the fall and winter seasons.

* The high beta carotene content in winter squash may offer protection against Type 2 Diabetes (pumpkin being the most effective).

* Winter squash and pumpkin seeds have been helpful in reducing symptoms of benign prostatic hyperplasia (BPH).

* Winter squash is also rich in Vitamin C, B1, folic acid, potassium, B6, pantothenic acid and niacin.

* Winter squash is rich in fiber

When making healthy food choices, it is wise to eat foods that are available in that particular season. Winter squash is abundant during the fall and winter months. Check out our squash recipes available in the members section.