This holiday season choose locally grown root vegetables for your dinner table. Nutrient-rich fall vegetables like pumpkins, potatoes and winter squashes are still available at markets locally and can be stored for weeks. Buy them now and store them to enjoy for the holidays.
Fall vegetables are nutritious and generally easy to prepare. The dark orange and deep yellow color of winter squash is packed with rich nutrients like vitamin A, which is needed for good vision, immune function, and healthy-looking skin. On average, one cup of baked winter squash provides 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.
The hardest part of preparing winter squashes can be the cutting and peeling. Safer your preparation by first pricking a washed winter squash and then microwaving for 2-3 minutes until slightly soften. Then peel or cut. Or, if you choose not to microwave, then wash and dry the winter squash. Rub with canola or olive oil and place the entire squash in a baking dish. Bake for 1 hour in a 400-degree oven. Cool slightly, then slice in half and scoop out the seeds.
To store winter squash first check the temperature and humidity of your area. Potatoes will keep for one to two weeks, which is 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. Do not place in the refrigerator.
Sugar or pie 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. They can last for up to two to three 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 five to six months.
Acorn squash is similar to pumpkin and Hubbard. They can be stored at 50 to 75 percent humidity and slightly lower temperature, 50 degrees. Acorn squash can last up to five to eight weeks, or almost two months.
Here is a little bit of history, according to Arizona Extension: “Pumpkins have been found in Mexico, dating back over 7,000 years to 5500 B.C. Native Americans used pumpkins as a staple in their diets for centuries. They called the pumpkin ‘isqoutm Squash.’ Colonists filled a hollowed out shell with milk, honey, and spices, then baked it in hot ashes. This is considered the origin of the pumpkin pie.”
Here is a recipe for fall squash. Feel free to substitute Hubbard, butternut or even a sugar or pie pumpkin.
Honey Acorn Squash
3 acorn squash
2 Tablespoons orange juice
¼ cup honey
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
Preheat oven to 400 degrees.
Cut squash in half; see easy-to-cut method above. Remove seeds and place halves in shallow baking pans. Combine orange juice and honey. Divide evenly into each squash cavity. Sprinkle with spices. Cover the pan with aluminum foil. Bake 30 minutes. Remove foil and continue to bake 30 minutes more or until tender.
Enjoy!
