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t’s an all-round winner. Winter squash is inexpensive, easy
to prepare, has a long shelf life and it’s loaded with valuable
nutrients.
“Winter squash—acorn, butternut, Hubbard and spaghetti,
to name a few—are very high in fiber, beta carotene and vitamin
C,” says Joanne Haire, R.D., a dietitian at New York-Presbyterian/Weill
Cornell. “They also are a  source
of potassium, folate and other essential vitamins and minerals.”
The vitamin C alone in squash packs a power punch, says Haire. It
boosts the immune system, is essential for healing wounds and works
as an antioxidant to help protect against cell damage.
For those who think of squash more as a decoration than a food,
it may be surprising to learn how easy it is to cook. Baking is
probably the easiest method.
Here’s what to do: wash the squash, cut it in half, scoop
out the seeds and place it, cut side down, on a lightly oiled or
pre-sprayed baking sheet. Bake at 375 degrees for 30-45 minutes
or until a fork slides easily into the squash.
Squash can be microwaved. Just be sure to cut it in half first.
It can also be peeled, cubed, steamed or sauteed.
One of the great features of winter squash is that it can be stored
for three months or longer prior to cooking.
Here are some more tips for shopping and storage.
If
the skin is dark, this usually means that the squash
is darker and riper on the inside.
Choose
squash that is free of mold, bruises and spots with
rinds that are hard.
Store
squash unrefrigerated but in a cool, dry place. Don’t
store it in plastic bag. 
—Adapted from
Weill Cornell Medical College’s Food and Fitness Advisor
What’s so great about winter squash? (click)
More on the health impact of red and processed meats (click)
Post-exercise cool-down may not be necessary (click)
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