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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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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Winter produce is coming…and we can’t stop thinking about all the culinary magic that is about to happen in our kitchen. Even though we miss the warmth of summer and the squash varieties that came with it, we can now look forward to winter squash instead. One of the most delicious winter squash varieties is the kabocha squash, also known as the Japanese pumpkin, which is an unassuming gem that is often neglected in most grocery stores.

What Is Kabocha Squash?

Widely used in Japanese and Korean cooking, kabocha squash has a sweet buttery flavor and a velvety smooth texture. It’s almost like a cross between pumpkin and sweet potatoes, and it’s got the beta-carotene to prove it. In fact, one serving of kabocha squash satisfies 70 percent of your recommended daily intake of vitamin A. So don’t let the green and bumpy exterior intimidate you or scare you away from cooking with it!

How To Prepare Kabocha?

While it is classically battered and fried in Japanese cuisine, kabocha squash is great when roasted, steamed and then pureed into a soup, roasted and then mashed, or simmered in a curry. Some people even cut the squash in half, remove the seeds, and bake the halves in the oven until they are beautifully tender. How you prepare it is entirely up to you, but we encourage you to experiment with it. It’s in season, after all. Read more about kabocha squash’s benefits below.

A Dieter’s Delight

While kabocha may fall in butternut squash’s shadow, it has fewer calories per cup (40 calories) than butternut squash (60 calories). Kabocha contains fewer than half the amount of carbs of butternut squash (7 grams vs. 16 grams), and it is rich in dietary fiber, which works to help you feel full between meals. As we mentioned earlier, eating this squash will help you increase your beta-carotene intake, which benefits white blood cells, eyesight, the hair, and more.

Anti-cancer Potential

According to a study that was published by Dr. Abdulla A. Alghasham in the International Journal of Health Sciences, certain squash varieties contain a unique antioxidant known as cucurbitacin. Research indicates that it can inhibit cancer cell proliferation and induce apoptosis, and that it can slow the progression of cancer in the body. These preliminary studies are positive, but more research needs to be done to support these initial findings.

Great For The Skin

Due to the beta-carotene content, kabocha squash is an excellent food for your skin. Studies show that regularly consuming beta-carotene can reduce acne scars and blemishes, improving overall skin complexion. The antioxidants also work to fight oxidative stress in the skin, reducing inflammation that can cause wrinkles or dark spots, commonly associated with aging.

Stabilizes Blood Sugar Levels

The high fiber and low carb nature of kabocha squash places it low on the glycemic index scale, meaning that blood sugar levels won’t spike after consuming it. People with low blood sugar levels can avoid symptoms like hunger or fatigue by keeping blood sugar levels constant with kabocha squash. Those with type 2 diabetes are encouraged to eat kabocha squash, and one study even found that administering kabocha powder to critically ill type 2 diabetics lowered blood sugar levels in three days.

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Prepare for a smoky dinner that is filled to the brim with robust flavors. Note that you will not be smoking while eating; rather, the spices and cooking techniques in this recipe work to achieve smoky flavors in the various components of the tacos.

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