Selection:
Buying:
Choose winter squash that has a smooth, dry rind
and is free of cracks and soft spots. Choose winter
squash that has a deep color and is heavy for its
size. The squash should have a firm, rounded, dry
stem. There are many varieties of winter squash,
they are: acorn, banana, buttercup, butternut,
hubbard, spaghetti, and sweet dumpling.
Storage:
Store unwashed winter squash in a cool, dry
place for up to 3 months. If a squash must be
refrigerated, store unwashed squash, for up to 2
weeks.
Dry Storage: Up to 3 months
Refrigerator: Up to 2 weeks
Use:
Generally, winter squash should be halved before
cooking. Large squash can be cut into serving size
pieces. Winter squash can be baked, boiled,
microwaved, sautéed, or steamed.
Digital Scale:
The number on the
screen = Total Weight
Hanging Scale:
The number the arrow is
pointing to = Total Weight
Weigh produce to find out exactly how much it will
cost. Place the amount of winter squash you would
like to buy on the scale provided, and round up to the
closest pound or half pound. The cost is the total
weight in pounds multiplied by the price per pound.
Total Weight (lbs) x Price = Cost of Winter Squash
Use this table to find the total cost.
Example: What is the total cost for 2 lbs of
Winter Squash at $1.29 per lb? 2 lbs x $1.29 = $2.58
Price
per
Pound
(lb)
$ 0.49
$ 0.59
$ 0.69
$ 0.79
$ 0.89
$ 0.99
$ 1.09
$ 1.19
$ 1.29
$ 1.39
$ 1.49
$ 1.59
$ 1.69
$ 1.79
$ 1.89
$ 1.99
1 lb
1.5 lb
2 lb
2.5 lb
3 lb
3.5 lb
$0.49
$0.59
$0.69
$0.79
$0.89
$0.99
$1.09
$1.19
$1.29
$1.39
$1.49
$1.59
$1.69
$1.79
$1.89
$1.99
$0.74
$0.89
$1.04
$1.19
$1.34
$1.49
$1.64
$1.79
$1.94
$2.09
$2.24
$2.39
$2.54
$2.69
$2.84
$2.99
$0.98
$1.18
$1.38
$1.58
$1.78
$1.98
$2.18
$2.38
$2.58
$2.78
$2.98
$3.18
$3.38
$3.58
$3.78
$3.98
$1.23
$1.48
$1.73
$1.98
$2.23
$2.48
$2.73
$2.98
$3.23
$3.48
$3.73
$3.98
$4.23
$4.48
$4.73
$4.98
$1.47
$1.77
$2.07
$2.37
$2.67
$2.97
$3.27
$3.57
$3.87
$4.17
$4.47
$4.77
$5.07
$5.37
$5.67
$5.97
$1.72
$2.07
$2.42
$2.77
$3.12
$3.47
$3.82
$4.17
$4.52
$4.87
$5.22
$5.57
$5.92
$6.27
$6.62
$6.97
Nutrition:
½ cup Winter Squash
Nutrition facts labels are not always available for
fresh fruits and vegetables at the grocery store.
This can make it difficult to determine the
nutrition content.
The nutrition facts label shown here is for ½ cup
of winter squash.
Roasted Butternut Squash
Recipe:
Preparation Time: 30 minutes
Serves 4
Cups of Vegetables per Serving: 1
Ingredients:
1 butternut squash (about 1½ to 2 pounds)
⅛ teaspoon allspice
⅛ teaspoon salt
¼ teaspoon pepper
Preparation:
1.) Preheat oven to 350ºF.
2.) Cut the squash into 4 wedges and remove the seeds.
3.) In a small bowl, combine allspice, salt, and pepper.
4.) Very lightly spray each wedge with non-stick
cooking spray and sprinkle with allspice, salt, and
pepper mixture.
5.) Bake for 40 minutes until soft.
Nutrition Information per Serving:
Calories 85, Total Fat 1 g, Cholesterol 0 mg, Sodium 79
mg, Carbohydrates 20 g, Dietary Fiber 5 g, Protein 1 g.
This material was funded in part by USDA’s Supplemental Nutrition Assistance Program and Expanded Food & Nutrition Education
Program (EFNEP). The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can
help you buy nutritious foods for a better diet. To find out more, call 1-800-430-3244.