How to incorporate squash into fall meals

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It is the season of squashes! LDS Hospital dietitian Emily Krueger Lybbert, RDN, joined us to share how to incorporate squash into your fall meals and the difference between summer and winter squashes.

Emily explained that winter squashes are vine-type plants and should have a tougher, more ridged skin whereas summer squash should have a softer, more delicate skin. Winter squashes take longer to mature (120 days) than summer squashes (40-60 days).

Types of winter squash

  • Acorn Squash
  • Buttercup squash
  • Pumpkin
  • Spaghetti 

Types of summer squash

  • Zucchini
  • Yellow Squash

All varieties are great for pureeing, roasting, steaming, sautéed, and baking. Once squash is cooked and mashed, it can be used in soups, main dishes, vegetable side dishes, even breads, muffins, custards and pies.

Nutrients found in squash:

Squash usually is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese.

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