First Posted: 10/14/2014
The fall season gives us nutrient-rich vegetables like potatoes and winter squash. Some fall produce is still for sale at local farmers’ markets and road side stands. Buying large amounts of local produce like winter squashes and potatoes may be a good buy if you store them properly. Winter squashes and potatoes can be stored for weeks if done so correctly.
Temperature and humidity are two factors that affect the storage life of squash and potatoes. Potatoes will keep for one to two weeks, not as long as winter squashes. They should be stored in a cool place away from light. Any moisture will encourage sprouting so an ideal storage area for potatoes is dry – avoid the refrigerator. Also avoid storing potatoes with onions. Though the two vegetables require similar storage conditions, onions will encourage potatoes to spoil.
Pumpkins need to be stored in an area that the humidity is between 50 to 75 percent and at a temperature of 50 to 55 degrees Fahrenheit. If so, they will last for 2 to 3 months.
Hubbard squash can be stored in a slightly higher humidity, 70 to 75 percent, and at the same temperature as pumpkins. They store well and can last for 5 to 6 months.
Acorn squash is similar to pumpkin and Hubbard. It can be stored at 50 to 75 percent humidity and slightly lower temperature, 50 degrees Fahrenheit. Acorn squash can last up to five to eight weeks, or almost two months.
The dark orange and deep yellow color of winter squash is packed with rich nutrients like vitamin A which is needed for vision, immune function and skin health. On average, one cup of baked winter squash cubes provides just 80 calories, 18 grams of carbohydrates, 6 grams of fiber and nearly 100 percent of the daily need for vitamin A.
Sweet potatoes are an excellent source of vitamin A and are low in calories. A plain baked sweet potato contains 115 calories and has 4 grams of heart-healthy fiber. But go easy on the brown sugar, marshmallows and butter.
Potatoes are a naturally fat-free food. One medium baked potato without sour cream and butter has about 145 calories and provides 35 grams of carbohydrates. Potatoes account for 25 percent of our daily need for vitamin C which is important for healing wounds. They also provide 650 mg of potassium to aid muscle and nerve activity.
Take advantage of locally-grown fall vegetables. Store them correctly so you can enjoy them into the early winter months.
I tried this recipe myself last week to see if I can really roast a “whole” winter squash. It worked. No need to struggle with a knife, trying to cut it open and scooping out the seeds.
Roasted Spaghetti Squash
(Can substitute Hubbard or acorn)
1 large spaghetti squash
Nonfat cooking spray
Favorite spaghetti sauce
Asiago cheese
Wash the squash with running water, ensuring that all the dirt is removed. Poke 4 -5 holes in the squash. ( I used a skewer)
Place squash on a glass baking dish sprayed with nonfat cooking spray and in a 350-degree Fahrenheit oven. Bake for 45 minutes to 1 hour. Remove from oven. Let cool for 5-7 minutes. Slice off stem end. Cut lengthwise. Scoop out the seeds. Scoop out the squash using a fork. The squash will come out in long strands. Serve with your favorite spaghetti sauce. Top with Asiago cheese.
