Notes on Nutrition: Stock up on winter squash for a delicious way to eat healthy

Spaghetti Squash Chow Mein. This squash has a mild neutral taste that resembles spaghetti noodles. (Hy-Vee)

Winter squash season is here. And while zucchini will still remain in my veggie rotation, the heartiness of winter squash provides cozy comfort along with big nutrition benefits. Winter squash, in general, delivers vitamins A and C, antioxidants, fiber and blood pressure-lowering potassium.

Filling your plate with more veggies to achieve balanced eating has never tasted more delicious with fresh, winter produce like squash. Simply enjoy your favorite variety roasted, cubed in salads or chili, pureed in soups — or give this new flavorful fall recipe using spaghetti squash below a try. Winter squash is a guaranteed winner at dinner!

Pick, store and prep these three popular squash varieties properly, and you’ll be saying, “Oh my gourd, that’s delicious!”

Acorn

This squash has a mellow nutty flavor and resembles a ribbed acorn.

Pick: When fully ripe, they should weigh 1 to 3 pounds, have smooth skin, no soft spots and a mix of green and orange coloring.
Store: Uncooked acorn squash lasts up to a month in a cool, dark area.
Prep: Remove fibers and seeds from the center. To make cutting easier, pierce the skin in a few spots and microwave on high for 2 minutes.

Butternut

Butternut squash are sweet, moist and nutty. The flavor is a bit like sweet potatoes or butterscotch.

Pick: Ripe butternut squash should have a uniform beige color without cuts or bruises, and weigh 2 to 3 pounds.
Store: Keep fresh, uncut squash in a cool, dark place for up to two months.
Prep: Peel the skin off the outside, slice in half and remove the fibers and seeds before cooking.

Spaghetti

When cooked and shredded with a fork, this mild, neutral-flavored squash resembles its namesake pasta.

Pick: The stem of a spaghetti squash should be firm, dry and round and the squash itself should be firm.
Store: Whole spaghetti squash can last up to two months in a cool, dry place.
Prep: Cut in half lengthwise and use a spoon to remove the seeds.

When it comes to maintaining good health, squash the excuses and let your Hy-Vee dietitian help. Our dietitian-created menu program, Healthy Habits, includes a four-week meal plan with suggested portion sizes aligned to fit your calorie needs. In addition, receive one-on-one support from a Hy-Vee registered dietitian each week. Visit hy-vee.com/health/hy-vee-dietitians to get started today.

Julie Gallagher is a dietitian for Hy-Vee Food Stores.

Recipe

Spaghetti Squash Chow Mein

Serves: 4 (1 1/2 cups each)

Ingredients

2 (1 1/2 to 1 3/4 pound) spaghetti squash

2 tablespoons Gustare Vita olive oil, divided

1 tablespoon toasted sesame oil

1 small onion, finely chopped

2 cloves garlic, minced

3 cups rotisserie chicken breast

2 tablespoons minced ginger root

2 tablespoon gluten-free soy sauce

1 teaspoon Gustare Vita white wine vinegar

1 teaspoon Chinese 5 spice seasoning

1/2 teaspoon kosher salt

3 cups shredded Napa cabbage

1 cup precut matchstick carrots

1/2 cup bias-sliced celery

Scallions, optional garnish

Black sesame seeds, optional garnish

Directions:

Preheat oven to 450 degrees. Line a large rimmed baking pan with foil.

Cut both spaghetti squash lengthwise in half; remove and discard seeds. Brush insides of squash halves with 1 tablespoon olive oil. Place, cut sides down, in prepared baking pan. Roast for 35 to 40 minutes or until fork tender.

Remove from oven; turn squash halves over and cool for 10 minutes. Scrape baked squash crosswise with the tines of a fork to create stands and remove flesh from shells. Set squash aside; reserve shells.

Heat remaining 1 tablespoon olive oil and the sesame oil in a large non-stick skillet over medium heat. Add onion and garlic. Cook for 2 to 3 minutes or until softened, stirring occasionally.

Stir in chicken, ginger root, soy sauce, white wine vinegar, Chinese 5 spice seasoning and salt. Cook for 2 to 3 minutes or until heated. Transfer to a bowl; cover to keep warm. Wipe skillet clean with paper towels.

Add spaghetti squash, cabbage, carrots and celery. Cook over medium heat for 2 to 3 minutes or until cabbage is slightly wilted, stirring frequently.

Return chicken mixture to skillet; stir until combined. Heat through, if necessary. Spoon mixture into reserved squash shells. Garnish with scallions and black sesame seeds, if desired.

Source: October 2022 Hy-Vee Seasons magazine