It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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It’s rare to enjoy a soup that fills you up. This vegan kabocha squash soup has a luxuriously creamy texture that keeps you coming back, spoonful after spoonful. It truly ticks all the boxes, and the best part (besides the addictive flavor) is that it comes together in just 30 minutes. Just keep in mind that cutting the kabocha squash will prove challenging and we suggest you sharpen your knife and proceed with caution.

Peeling and chopping a kabocha squash, or similar squash for that matter, is a challenge in and of itself. If you prefer not to handle that labor intensive process, you may be able to find pre-cut pumpkin or some squash variety at your local grocery store. Kabocha squash has a thick skin that you cannot peel with a regular peeler, so you have to cut it off with your knife. It looks like a smaller green pumpkin that tastes a little sweeter than butternut squash. That’s why it is the perfect squash to balance out the intensity from the cayenne pepper and ginger.

One of the cooler aspects of kabocha squash is that it has a lower glycemic load than sweet potato and pumpkin, so it won’t spike your blood sugar. It is a rich source of beta-carotene, which is a precursor to vitamin A, a nutrient that benefits the skin, eyes, immune system, and more. Finally, kabocha squash provides lots of vitamin C and small amounts of calcium, B-vitamins, potassium, iron, and magnesium. That means this soup is both highly delicious and nutritious. You won’t regret making it!

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The fall and winter months often feature roasted root vegetable dishes made for holiday meals. Well, raw vegans can enjoy root vegetables, too! Butternut squash is actually an easy squash variety to incorporate into raw vegan dishes. The creaminess and sweetness make it excellent for blended recipes, like this puree.

The addition of pear to this squash puree adds a wonderful sweetness that is quite addictive. In fact, it’s so good that you’ll probably come back for a second helping. If you do want to showcase a healthier dish at the Thanksgiving table, or you just want a light fall-themed puree, this is your go-to recipe. We hope you like it as much as we do!

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This recipe for acorn squash goes beyond the typical combination of butter and brown sugar. We’re taking an herbaceous turn this fall because the herbs play off the inherent sweetness of the squash. It’s a near perfect recipe, and we think you are going to love the flavors. This acorn squash is a beautiful side dish, but you could also eat it as a main course. We won’t be mad at you either way.

You can use fresh or dried herbs for this recipe, but fresh is always best. If you decide to use dried herbs, you’re going to have to adjust the amount because dried herbs are more concentrated than fresh herbs. It’s also important that you cut the acorn squash the same because you want to cook evenly.

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Butternut squash is one of our favorite squash varieties. Not only is it extremely affordable, but it’s also nutrient dense and packed with subtly sweet and earthy flavors. Sometimes, it can be frustrating to cook with, so people tend to shy away from it. The only work that you have to do in this recipe is cut the butternut squash in half, spoon out the seeds, roast, and then mash the roasted squash. There is no peeling necessary, which is excellent news considering that a butternut squash is a pain to peel. The ingredients are simple, delicious, and they just comfort the soul. We hope you enjoy this recipe.

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We cannot say enough good things about butternut squash. In fact, it’s one of our favorite fall and winter squash varieties. You can spiralize it, cube it and roast it, or you can steam it and blend it into a soup. This recipe uses the Crockpot to tenderize the squash and achieve great depth of flavor with the other ingredients.

Butternut squash is rich in vitamins A & C, manganese, fiber, folate, and zinc. Make sure to taste the soup before serving. You shouldn’t need to adjust any of the seasonings, but you may want to add a pinch of this or that once the soup is blended.

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Spaghetti squash is probably the best gluten-free pasta option in existence. Not only is it nutrient-dense, but it also has a similar texture to real spaghetti, provided you cook it correctly. The last thing you want to do is overcook spaghetti squash because it will become mushy. You won’t be able to shred it like spaghetti if this happens.

As far as the sun-dried tomato sauce goes, it is incredibly easy to make and packed with flavor. The picture for this recipe has the entree plated in the skin of the spaghetti squash half. You don’t need to do this, but it does make you feel fancy. It’s much easier to spoon the sauced squash into a bowl and enjoy it that way. Don’t forget to top with freshly chopped basil or parsley.

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We need to take a second to appreciate the sauce before we say anything else…

Thank you for letting us relish that moment; it was much needed. The sauce makes the recipe, and you’ll believe us once you taste the harmonious marriage of sweet, salty, spicy, peppery, and umami flavors. We think you’re going to love this bowl of deliciousness during your cleanse.

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Kabocha is one of the most underutilized winter squash varieties in America, but it is quite popular in Japanese cooking. Kabocha is loved for its sweet flavor and numerous health benefits. It is rich in iron, vitamin C, some B-vitamins, dietary fiber, and beta-carotene, which benefits the hair, eyes, skin, and immune system.

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When it comes to spiralizing the butternut squash, take the time to peel the squash and cut off the ends first. cut the squash in half where the long section meets the bulbous section. Using a spoon, scoop out the seeds and pith to make it look like a donut. Not you can spiralize each section with a bit more ease. The next key to this recipe is letting the butternut squash noodles sit in the sauce for at least 30 minutes. This helps soften the noodles, making them much easier to eat.

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