Highly nutritious pumpkins and winter squash         

[NOV. 22, 2005]  URBANA -- Summer is over; let the harvest of fall finery begin. The farmers' market and the supermarket are loaded with pumpkins, a wide variety of winter squash, sweet potatoes, cabbage, carrots, parsnips, turnips, beets, apples, pears and turnip greens. The winter produce section is caulked full of antioxidants, phytochemicals and fiber. These are substances that have been found to lower your risk of cancer. Eating at least five servings of a variety of vegetables and fruits every day can help reduce the risk of all forms of cancer by 20 percent.

Peeling and cooking winter squash and pumpkin can be a challenge to the novice. Thin- skinned varieties such as butternut and acorn can be peeled with a paring knife or vegetable peeler. Others, such as turban and Hubbard, must be cut open with a sharp cleaver or by tapping the handle end of a large chef's knife with a blunt object.

To open the tough ones, place the squash on newspaper and insert the tip of a chef's knife. Tap the handle end of the knife with a mallet or rolling pin; then cut or break it in half. Scoop out the strings and seeds and discard, unless you plan to roast the seeds. The squash can then be cut into smaller pieces and peeled with a paring knife.

For squash puree, simply bake the two halves at 350 degrees for 30 minutes or longer, or microwave on high for 25 minutes or longer, until fork-tender; then spoon out the soft flesh. Most varieties of winter squash can be used interchangeably in recipes or substituted for pumpkin, and vice versa. Cooked squash and pumpkin can also be frozen. Cool the chunks in the refrigerator, then pack into freezer bags and freeze for up to six months. For ease in recipe use, measure puree in one-cup portions before freezing.

Select heavy, unblemished squash and pumpkin. Make sure at least an inch of stem is visible or it will decay quickly. Whole winter squash and pumpkins can be stored in a garage or basement. Acorn, butternut and banana do not store for as long a period as tough-skinned turban, Hubbard and delicata. The large, tough ones can be stored for up to six months in a cool, dry place. The smaller, more delicate ones store for only half as long. Ideal temperature for long-term storage is 45 to 50 degrees.

To enhance the flavor of pumpkin and winter squash, add cinnamon, nutmeg, brown sugar, honey and orange juice concentrate, or use them in your favorite recipe. Add chunks to soups and stews to increase fiber and nutrients.

Winter squash are a tasty source of complex carbohydrates (natural sugar and starch) and fiber and also provide potassium, niacin and iron. The orange flesh is very high in beta carotene; the deeper the color, the higher the beta carotene content. Beta carotene is the substance your body converts to vitamin A. Vitamin A is essential for healthy skin, eyes and a host of other bodily functions.

Add pumpkin and winter squash to your diet. Enjoy!

For more information on fall produce, visit the websites Pumpkins and More and Apples and More.

Source: Drusilla Banks, Extension educator, nutrition and wellness, [e-mail]

[University of Illinois news release]

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