The Ultimate Guide to Winter Squash

October 13, 2014
In 1-Day Renewal, Nutrition

Winter Squash GuideDespite the somewhat misleading name, winter squash is a fall staple! It’s called winter squash because, unlike summer varieties, winter squash has a thick rind that allows it to keep for long periods of time.  There are so many delicious winter squash varieties and various ways you can work them into your favorite fall meals, but here are some of my favorites:

Spaghetti Squash

The facts: Spaghetti Squash has a pale golden interior and a slightly stringy flesh that has the texture of spaghetti when cooked

Best uses: Cut in half and bake in a 375 degree oven for 45-60 minutes. When done and cooled, use a fork to string out and you’ll find you’re left with something that looks just like pasta. Top it with tomato sauce, pesto or your favorite pasta topping to satisfy your spaghetti craving!


The facts: This forest green, deeply ribbed squash has yellow-orange flesh and a mild flavor.

Best uses: Baking, stuffing, mashing.


The facts: Sweet and slightly nutty orange flesh with a smooth texture that falls apart as it cooks..

Best uses: Soups, purees, pies, recipes where smooth texture and sweetness will be highlighted.


The facts: Orange, slightly sweet and smooth flesh with an edible rind.

Best uses: Delicata is a quick-cooking squash. Slice in 1/4 inch rings and sautée until soft and caramelized (remove seeds first). Yum!

Sweet Dumpling

The facts: Pale gold on the inside, with a dry, starchy flesh similar to a potato and a rich, honey-sweet flavor.

Best uses: Bake it with butter and cinnamon.


What’s your fave winter squash and how do you like to cook it? Tell us below in the comments!



Sam Swensen & Suja Juice

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Sam Swensen


Sam led Suja’s social media management efforts since the company began in 2012 through 2015. She has a passion for fitness and nutrition, is an avid juicer, runner and devoted yogi, not to mention a digital and social marketing guru. She currently lives in New York City with her beloved dog Toby.