The Health Benefits of Seasonal Squash—Plus How to Cook It

Ways You’re Sabotaging Your Long Runs Golden Rules of Strength Training, but one thing you can look forward to this season is lots of comfort food. And that includes eating tons of delicious squash varieties. The only question that remains: Is squash good for you?

Flat and Fast Half Marathons vitamins from these starchy, carb-rich fruits—yes, squash is botanically considered a fruit since the seeds are on the inside. What’s even better: They’re incredibly easy to cook—once you get past the tedious peeling part—and diverse in their shapes, colors, sizes, and tastes.

Before you roast your next batch, here’s what to know about the health benefits of squash, plus the types you can choose from and how to cook ’em.

Is squash actually good for you?

You get plenty of vitamins and minerals from a meal (or side dish) made with squash. Winter squashes contain carotenoids—or plant compounds such as beta carotene (which can be converted into Vitamin A), lutein, and zeaxanthin that have been found Golden Rules of Strength Training. These squashes also have some protein, vitamin C, fiber, magnesium, Flat and Fast Half Marathons.

Although there aren’t any studies analyzing how winter squash can directly impact human health, research suggests that the nutrients found in them have health-boosting potential. For example, squash has a low glycemic index (50), Download Your Training Plan diabetics. (The glycemic index ranks foods based on how slowly or quickly they spike your blood sugar levels.)

Researchers have also studied lutein and zeaxanthin, uncovering their positive impact on eye and brain health. Plus potassium, Core Stability Exercises for Runners CA Notice at Collection.

Thankfully, you can gain all these health benefits of squash by consuming a variety of the produce, which is widely available and affordable in the fall and winter. If you don’t love the winter squash you’ve tried in the past or don’t even know where to begin, this handy list on the types of squash will help you choose the best one for your plate.

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6 Types of Winter Squash

1. Butternut Squash

Natalie Rizzo, MS, RD pumpkin in the popularity contest, butternut squash is a fan favorite. It’s no surprise that people love butternut, since it’s the sweetest variety of winter squash. The muted tan skin hides a vibrant orange flesh, but it is tough and chewy so peeling is a necessity. To do so, cut the neck from the body and use a paring knife to work with each section separately. Once the butternut squash is cut into cubes, simmer it in some coconut milk, vegetable broth, spices of your choice (cinnamon or curry make a nice addition) and salt until it’s tender. You can also puree it into a creamy butternut squash soup.

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2. Spaghetti Squash

Some may argue that spaghetti squash tastes like spaghetti, but most runners know better. Nonetheless, spaghetti squash is yellow on the outside and inside, and the cooked inner flesh transforms into spaghetti-like “strings” when scraped with a fork. Spaghetti squash has a subtle taste, and it’s a bit crisper than the other squashes on this list. The easiest way to cook spaghetti squash is to cut it in half, scoop out the seeds, drizzle with oil, and roast in the oven for 40 to 45 minutes. Then rake out the “strings” with a fork, and top with marinara sauce (or the sauce of your choice) and some form of protein such as chicken or lentils.

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3. Delicata Squash

This small cucumber-shaped squash has a light and delicate skin that you can actually eat—no peeling required. The inside flesh is yellow with a subtly sweet, starchy flavor. To prepare delicata squash, slice it in half, scoop out the seeds, and cut it into half moons. Coat it with oil and salt, and bake in the oven for 20 to 25 minutes (until tender with a fork). Then just dig in.

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4. Kabocha Squash

Kabocha is a Japanese squash that you might find deep-fried in tempura batter at a restaurant. It resembles a small green pumpkin with a bright yellow flesh. Kabocha is a bit thick, starchy, and sticky when cooked, and it’s more nutty and savory than sweet. That means it pairs really well with cheese and nuts. You can eat the skin, but it’s also a little bit tough to chew. Roast slices in the oven for 30 to 40 minutes (or until tender) with some parmesan cheese, and top with chopped walnuts for an easy side dish.

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5. Acorn Squash

Named after its resemblance to an acorn, this type of squash is nothing short of adorable. Acorn squash is small, green or green-orange, and has a smooth flesh with a yellow edible skin. It has a mild taste that can take on the flavor of almost anything. Since acorn squash is one of the smaller squash, it makes a perfect bowl-like vehicle for being stuffed with grains or meat crumbles and served as a main dish. Making a stuffed squash is actually quite simple: Cut the squash in half, drizzle with olive oil, and roast in the oven until tender (about 30 to 35 minutes). Then stuff it with your favorite grain medley, such as a mixture of brown rice and lentils, or chopped meat.

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6. Hubbard Squash

If you see hubbard squash in the market, you may think it’s just for decoration. With its gray, blue, or green wart-covered skin, hubbard squash looks like the wicked step sister in the squash family. But looks can be deceiving because the inside orange flesh is starchy, sweet, and not watery at all. And as the biggest variety of squash, it’s the perfect ingredient to feed a family. A simple and really tasty way to prepare hubbard squash is to peel it, cut it into bite sized pieces, and roast it in the oven for 30 to 40 minutes with some oil, salt, and rosemary.