The yellow and orange flesh of the winter squash is more nutritious and richer in complex carbohydrates than summer squash. It also contains high amounts of beta carotene.

Beta carotene, a form of vitamin A, has been shown to have very powerful antioxidant and anti-inflammatory properties. It can also prevent the oxidation of cholesterol and may therefore help to prevent heart disease. Studies have shown that beta carotene also helps reduce the risk of colon cancer. By reducing inflammation, beta carotene can also diminish the severity of conditions such as asthma and arthritis.

Winter squash is also an excellent source of vitamim C, thiamin-vitamin B1, folate, potassium and dietary fiber.

How to buy

For a quality squash, choose one that has a smooth, dry rind and is free of cracks or soft spots. Skin that is easily nicked or scraped with a fingernail means that the squash did not reach maturity before it was picked. A shiny rind also indicates that is has been picked too early or has a wax coating. Therefore, look for dull rinds. Also choose squash that has a deep color and is heavy for its size with a firm, rounded, dry stem. Squash with no stem permits bacteria to enter.

Cut pieces of squash are available in grocery stores. Choose pieces that have a good interior color and finely-grained flesh that is not fibrous. Ideal flesh should be barely moist, but not too dry or too watery.

How to store

Winter squash has a long shelf life and can be stored for up to three months or longer in a cool, dry place between 55º and 60ºF. A higher temperature will shorten storage time, but it will not alter the flavor. There's no need to refrigerate as storage temperatures below 50ºF (as in a refrigerator) will cause squash to spoil more rapidly. If the squash needs to be refrigerated, it can be stored for one-two weeks. Cut pieces of squash should be tightly wrapped and refrigerated. Cooked, pureed squash can be frozen for use later as a side dish or to thicken, color, or flavor soups, sauces, or stews.

Winter squash can be prepared as a simple vegetable side dish in a number of different ways. 

Baking. Baking the squash will bring out the sweet flavor of the vegetable by caramelizing some of the sugars. It also is the best process to conserve the beta carotene nutrients. Cut squash lengthwise in half and remove the seeds and strings. Large squash can also be cut into serving-size pieces if preferred. Place squash, cut-side down in a baking pan lined with foil. Pour 1/4 inch of water in the pan, cover with foil, and bake at 350ºF to 400ºF. Bake halved squash for 40 to 45 minutes and cut pieces for 15 to 20 minutes or until tender.

Boiling. This technique is a faster method of cooking, but it dilutes the flavor slightly. Peel squash and cut it into pieces. Place pieces in a small amount of boiling water, and cook approximately 5 minutes or until tender. Drain well.

Microwaving. Prepare squash by cutting it in half lengthwise or in large chunks. Place squash cut-side down in a microwavable dish, cover, and cook until tender. Halved pieces usually cook in 7 to 10 minutes and large chunks in 8 minutes.

Sautéing. Using a nonstick pan, sauté grated, peeled, or diced squash in a broth. Sautéing gives the squash, especially if grated, a slightly crunchy texture. Cooking time is usually 8 to 10 minutes.

Steaming. Halve squash lengthwise and place cut-side down in a vegetable steamer. Cook over boiling water for 15 to 20 minutes or until the flesh becomes tender. Squash can also be peeled and cut into chunks or slices for steaming.

• Substitute any variety of cooked, mashed squash for canned pumpkin in soup, pie, cookie, or bread recipes

• Mash cooked squash with sautéed onion or garlic and herbs for a savory side dish

• Bake squash halves with a savory vegetable and breadcrumb filling

• Use pureed squash as a side dish or add to soup, sauce, or stews for thickening, color, and flavor