Pumpkin And Winter Squash

Among fall's brilliant colors are the bright hues of winter squash and pumpkin.

The original member of the "Three Sisters" plantings, squash may have been the first food cultivated by the American Indian. The "Three Sisters" were squash, corn, and beans and were a staple of the American Indian diet.

Squash come in many shapes and sizes, from single-serving Jack-Be-Little to the giant Hubbard.

Hubbard squash and sugar pumpkins are good choices for pies, with sweet, smooth orange flesh.

Storage Store winter squash out of direct light, and at cool stable temperature. Once cut, uncooked squash will keep for up to a week if tightly wrapped and refrigerated.

Nutrition Winter squash are high in beta carotene which is converted to vitamin A in the body. The beta-carotene content, and therefore its vitamin A value, actually increases during storage. Deeply colored squash, such as buttercup and Hubbard, are very rich in beta carotene. Canned pumpkin, dark orange in color, provides 300% of the daily value for vitamin A.

Winter squash are low in fat, rich in potassium, provide some vitamin C and are high in fiber. A half-cup serving provides about 40 calories.

Preparation Wash squash and pumpkin before cooking. They can then be steamed, microwaved, boiled, or baked. Because they have a tough skin, squash are easier to cook with the skin on. First cut them in half or pieces and remove the seeds. Or pierce them with a fork and cook whole until tender; after they cool enough to handle, cut them open and remove the seeds. The smooth-skinned butternut is easier to peel before cooking than other varieties.

Serving Serve cooked squash with spices, orange juice, grated orange rind, or applesauce. If you like a more savory rather than sweet squash, try cumin, curry, thyme, sage, oregano, or similar herbs.

PUMPKIN PIE

• 16 ounces pumpkin puree (2 cups) ¼ cup sugar
• 12 ounces evaporated skim milk ¼ cup brown sugar
• 1 large egg, beaten 2 tablespoons flour
• 2 large egg whites 2 teaspoons pumpkin pie spice

Preheat oven to 375 degrees F. Combine all of the filling ingredients and pour into prepared pie shell. Bake 1 hour or until knife put into center comes out clean. Or omit the pie shell and pour the filling into custard cups set in a pan of hot water and bake at 350 degree F. until set.