Winter Squash

Nutrition Benefits

Vitamin A: helps with seeing at night and helps the immune system.

Vitamin C: helps heal cuts and wounds and helps the immune system.

Fiber: helps reduce blood cholesterol levels and may lower your risk of heart disease.


Choose winter squash that are heavy, firm, and have a full stem. Avoid squash with soft spots or bruises.


Store in a cool, dark place for up to a month. Once cut, refrigerate in a covered container or wrapped in foil or plastic wrap for 2-4 days.


Rinse squash under cool running water and dry with a clean towel.


  1. Rinse squash under running water and dry with a clean towel.
  2. Pierce the squash several times with a sharp knife and place on a microwave safe plate or dish.
  3. Microwave the squash on high for 6-8 minutes. Allow it to cool enough to be touched.
  4. Cut off the top inch of the squash including the stem.
  5. Cut the squash in half. Scoop out the seeds with a spoon.
  6. Place the two halves face down on the microwave safe plate or dish with ½ cup of water. Microwave on high 5 minutes. Check if the squash can be easily scooped with a spoon. If not, cook another 3-5 minutes or until the flesh is the texture of a cooked potato. Set aside to cool.
  7. Once the squash is cool enough to touch, dice the squash with a knife without cutting through the skin and scoop out the diced pieces or scoop out the flesh and mash with a fork.

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