As you stroll through the supermarket or explore your local farmers market this time of year, you’re bound to notice bins overflowing with bushels full of winter squash—acorn, butternut, delicata, hubbard, spaghetti, turban and more—and don’t forget pumpkins, of course.

While you’ve probably incorporated some of these into your fall cooking plan, others may take on a more decorative role in your household—centerpieces, jack o’lanterns, you know the drill. But before you start sprucing up that squash to sit pretty on your dinner table, think about how you can mash it, cube it, sauté or steam it to transform it from decoration to dinner, and reap the health benefits.

Squash is the name for a group of plants. Squash are “botanically a fruit,” says Caroline Passerrello, a Pittsburgh-based dietitian and spokeswoman for the Academy of Nutrition and Dietetics. However, nutritionally, they’re more like a vegetable. The most well-known members of the squash family include zucchini and pumpkin, and acorn, vegetable spaghetti and butternut squashes.

A half a cup of cubed winter squash—hubbard and banana squash—can yield about 15% of the vitamin C you need, and 110% of the vitamin A, according to the U.S. Department of Agriculture.

Fiber-rich squash is also a great source of potassium, which helps the body keep sodium in check, can help ease muscle cramps, and promotes heart health. Winter squash are a little higher in carbs than their summer cousins (think zucchini and patty pans), so people with diabetes should keep an eye on their intake.

While not all squash are interchangeable, they can often be swapped for one another when cooking, and a simple cube-and-roast is a good way to start, Passerrello says.

She typically recommends butternut squash for its mild, slightly sweet flavor. You can peel it, remove the seeds and pulp and cube it, toss the pieces in a little olive oil and salt and pepper, and roast for about 25 minutes at 400 degrees Fahrenheit.

Many other varieties have harder rinds, so it’s best to cut them in half and bake or steam, cut-side down, or microwave in about a quarter-cup of water. When they’re tender, it’s easier to remove the rind or scoop out the flesh.

Don’t feel like cooking? Seek out “raw winter squash” recipes for ideas on grating pumpkins, butternut squash and more to use in salads and slaws.

By Tim Dudik, Community Health House Chef

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