Ingredient Spotlight: Winter Squash

Fall has arrived and that means new healthy, delicious and hearty comfort foods are on the menu! We always include seasonal ingredients in our meals and one of the great ingredients of the autumn season is squash. Squash is easy to grow and tastes great grilled, baked, roasted, boiled and in soups. You can even enjoy squash blossoms! 

There are many varieties of squash which can be separated into two basic groups - summer and winter.  Yellow and green zucchini are popular summer squashes.    Winter squash varieties include: butternut squash, spaghetti squash, acorn squash, kabocha squash and pumpkin. Winter squash have hard, thick rinds and are easy to store for long periods of time in cool, dry conditions. 

Winter squash are high in antioxidants, particularly beta-carotene and polyphenols and are also packedwith carotenoids, a type of disease and inflammation  fighting antioxidant. They also contain a type of carbohydrate that is anti-inflammatory, antioxidant, anti-diabetic and insulin-regulating.  

Squash are also good sources of vitamin A, C, and B vitamins, folate, fiber and riboflavin and they're rich in minerals such as potassium, magnesium, and manganese.  As a whole plant food, they are also rich in fiber and water, making them both hydrating and good for “gut health”. 

Most varieties of winter squash are excellent sources of fiber, meaning they provide at least 5 grams per serving. Hubbard and acorn squash are particularly high in fiber. One cup of baked Hubbard squash supplies about 100 calories and 10 grams of fiber, or 40 percent of the daily value. Spaghetti squash is a great low carbohydrate option; containing only 7g of carbohydrate per 100g of squash.  

At Honey Bee Meals, we feature many types of squashes in our meals this season.  You’ll find butternut squash combined with other nutritious ingredients in our Plant Based Power Bowl. For a low-carb or keto option, try our Bangin’ Bean Bolognese with spaghetti squash.  We have brought back our popular Classic Apple Turkey Burger meal this fall served with a side of squash, parsnips and carrots as well as spinach.  This nutritionally dense vegetable is also featured in our Low Carb Greek Salmon, Pesto Chicken or Tuscan Salmon meals.  

Enjoy all kinds of squash in our freshly prepared gluten, dairy, nut and soy free meals delivered straight to your door or cook them yourself at home and feel good about eating this healthy food!