Miller County Newsletters
Haley's Comment
The Many Colors of Squash
October 3, 2007
Fall is one of my favorite seasons. There is the cool crisp air and the
football games, and the leaves on the trees are changing colors from green to
yellow, orange and red. The fall mums and asters are dominating the flower
gardens with their beautiful colors of purple, burgundy, bronze, yellow and
orange. Not to be out done, squash adds its beautiful colors to the fall produce
displays.
Winter squash is not only interesting in shape and color, but it also
contributes to a healthy diet. Winter squash are harvested when their shells
have grown hard and are inedible. Because of these protective shells, winter
squash can be harvested in the fall and stored several months in a cool, dry
place.
Winter squash have yellow or orange flesh that provides vitamin A and fiber
to our diet. In fact, a 1-cup serving will provide more vitamin A than you need
for the whole day, 6 grams of fiber—20 to 25 percent of what you need for the
day—and only 80 calories.
There are many varieties of winter squash that range in size from a few
ounces to several pounds. They range in color from pale yellow to bright orange.
As an added benefit, there are some of the smaller squash that are perfect to
prepare for one or two people.
Sweet Dumpling, which has a mildly sweet taste and is one of the smallest
weighing only about half-a-pound. It resembles a miniature pumpkin with its top
pushed in, but is green and cream stripped. It is a great size, perfect for
stuffing and baking for individual servings.
Gold Nugget is another small orange squash weighting about 1 pound. Both the
skin and flesh are orange in color and resembles a small pumpkin.
Acorn is a small squash readily available at farmers markets and supermarkets
in our area. It is shaped like an acorn, with blackish-green or golden-yellow
skin weighing 1 to 3 pounds. It is a favorite to cut in half, remove the seeds,
stuff and bake.
Buttercup squash are much sweeter than other winter varieties. They can be
baked, mashed and can replace sweet potatoes in recipes. They are round and dark
green in color. You can also find buttercup in our area at farmers markets and
supermarkets.
Spaghetti squash is a little unusual. It is shaped like a small watermelon,
but golden-yellow in color. It has a mild, nutlike flavor and when cooked the
flesh separates in strands like spaghetti. A two pound spaghetti squash will
feed two people. 1 cup of cooked spaghetti squash will provide 40 calories, 0 g
fat, 0 mg cholesterol, 30 mg sodium, 10 g carbohydrate, 2 g fiber.
To prepare Spaghetti Squash, cut the squash in half lengthwise and remove the
seeds. Place the cut side down in a baking dish; add a one-fourth cup of water.
Bake at 350˚F for 45 to 60 minutes—or until you can pierce the shell easily with
a fork. Allow to cool slightly; using a fork, separate squash into strands that
resemble spaghetti.
You can also cook spaghetti squash in the microwave. Cut in half, remove the
seeds and place in a covered microwave safe dish. Microwave on high 10 to 12
minutes. Allow to cook slightly; using a fork, separate squash into strands that
resemble spaghetti.
There are numerous ways to use Spaghetti Squash.
Toss cooked spaghetti squash with ham and your favorite cheese sauce, then
bake for a filling entrée.
For a simple side dish, sauté the spaghetti squash in a small amount of olive
oil and top with Parmesan cheese.
Use the cooked spaghetti squash in place of pasta in soups, salads or
casseroles.
With fall here, remember as you visit the grocery store, farmers’ market or
local produce stand, to check out the many interesting varieties of squash.
Maybe, try a new variety to add nutrients, flavor and color to your meal. You
may find a new vegetable for you and your family.
For more information about winter squash including storage, contact our
office at the University of Arkansas Cooperative Extension Service in the Miller
County Courthouse, room 215, call 870-779-3609, or e-mail
chaley@uaex.edu.
We appreciate your feedback!
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