The original member of the "Three Sisters" plantings, squash may have been the first food cultivated by the American Indian. The "Three Sisters" were squash, corn, and beans and were a staple of the American Indian diet. Squash are a diverse group with widely different sizes, shapes, colors, and flavors depending on the type you buy. Winter squash, which are generally larger than summer squash, have hard, inedible shell-like skins and fully developed seeds. Winter squash are also more intensely flavored than summer squash as they have accumulated sugars throughout a long growing season. Winter squash tends to be quite substantial and filling, just what we need for those cold winter months.

Check out your region's GUIDE TO FARM FRESH FOODS** for locations of U-pick farm and roadside stands.
Varieties:

Acorn - They look like large dark green acorns (surprise!). Their dry, orange flesh even has a slightly nutty flavor! Perfect for stuffing and great baked.

Buttercup - Hard, thin-skinned, dark-bluish green squash with a round "cap" on top. Newer varieties may be more pumpkin-like in color and don't have the telltale cap. Their bright orange flesh is tender, sweet, and smooth when steamed and drier and denser when baked.

Butternut - Peanut-shaped and colored with deep orange flesh that is reminiscent of butterscotch. Tasty baked and topped with butter or syrup, or pureed into soups. The highest in vitamin A.

Delicata - These elongated green and yellow striped squash with tender yellow flesh are best when steamed or baked, and younger ones may even have tender enough skin to eat once cooked.

Hubbard - Dark green to blue-gray squash that weigh anywhere from 5-20 pounds, these bumpy, thick-skinned squash have sweet, dry, orange flesh. Better than pumpkins for pumpkin pie!

Kabocha - Similar to a buttercup with a rough texture, this squash has yellow flesh that is sweet, rich tasting, tender, and dry, like a cross between a sweet potato and pumpkin. It has the highest sugar content and is great served baked with butter or stuffed.

Interesting Facts:

	Squash may have been the first food cultivated by Native Americans.
	Grown together with beans and corn as part of the American Indian "Three Sisters" plantings.
	According to Chinese medicine, squash helps to reduce inflammation.

Side Bar:

	Buy winter squash with stems attached and no wet-looking wounds for storage.
	Store out of direct light and in cool stable temperatures.
	High in vitamin A and potassium
	Comforting and filling during cold winter months.
	Usually the deeper the flesh color, the sweeter the squash.
	Great steamed, baked, stuffed, or pureed into soup.
	Nutritionally loaded and easy to digest

Eating - Now That's Easy!
To prepare winter squash, cut the squash in half lengthwise and scoop out the seeds. Place the squash cut side down in a pan. Add a little bit of water to the pan to help prevent scorching. Cook in the oven at 375-425oF till a fork can easily pierce the flesh. Serve as is or scoop out onto a plate. You can top the squash with butter, herbs, or applesauce. Or scoop out the flesh, mix it with raisins and apples (sauteed or sauced) and put it back in the shell and reheat for a fun treat. You even make soup by pureeing the flesh with stock and herbs (butternut squash soup with a dollop of applesauce is delicious). If you like a more savory rather than sweet squash, try adding cumin, curry, thyme, sage, oregano, or similar herbs and spices.

Nutritional Value
In general, winter squash are high in beta carotene which is converted to Vitamin A in the body. Vitamin A is needed mainly for proper eyesight (adjusting to night vision), proper immune functioning (fighting infections), and for maintaining healthy skin. Acorn squash is also a good source of calcium. Butternut and hubbard are very rich in beta carotene. One cup of either will give you all the vitamin A you need for a day and about one third or your vitamin C needs. The beta carotene content -- and therefore its vitamin A value -- actually increases during storage. Winter Squashes are low in fat and high in complex carbohydrates which make them excellent energy sources. Squashes are also rich in potassium. Winter squash has more natural sugars, carbohydrates, and vitamin A than summer squash. According to Chinese medicine, squash helps to reduce inflammation. The seeds are nutritious too; roasted and lightly salted, they are an excellent source of protein and B vitamins.

Best Way to Store
Store winter squash with stems attached after letting any cuts or wet wounds heal (they should be dry and may form something like a scab over wounds). Store winter squash out of direct light, and at a cool stable temperature. Different varieties of winter squash store for different lengths of time, with Hubbards, Kabochas, and Buttercups lasting the longest and Acorns and Butternuts the shortest.

Selection
Look for winter squash that is firm and without severe blemishes. The squash should not have wet-looking spots or wounds. Winter squash with some sort of stem attached will store longer.

**Fresh Now From NY Farms is a new series of informational press releases from Cornell Cooperative Extension, designed to help consumers choose New York fruits and vegetables in season and incorporate them into a healthy diet. Please inquire about local growers who may provide these seasonal fruits and vegetables in your area. For more information on these articles or on eating seasonally and locally, please contact Anu Rangarajan (Department of Horticulture, Cornell University) or Jennifer Wilkins (Division of Nutritional Sciences, Cornell University), or visit our websites: http://www.hort.cornell.edu/department/faculty/rangarajan/veggie/freshnow/index.htm http://www.human.cornell.edu/dns/foodguide/