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Healthy Diet Plans >>  Diet recipes >>  Winter Squash

Winter Squash Recipe, Nutritional Value

Winter squash is available in various shapes such as elongated, scalloped, pear shaped and round with flesh that could be wither a light yellow to bright orange in color. Typically winter squashes tend to take slightly longer to mature as compared to a summer squash.


  • One acorn squash cut into two halves
  • 2 tablespoons each of firmly packed brown sugar and butter
  • 2 teaspoons of hickory syrup, honey or even pure maple syrup
  • Coarsely ground pepper and salt as per one’s preference

Preparation time: 1 hour 10 minutes

Directions & serving size:

  • This recipe will yield a winter squash sufficient for 2 servings.
  • Before preparing the squash, preheat the oven to 375F.
  • While the oven is reaching the desired temperature cut the squash into two equal halves lengthwise from the stem right up to the end.
  • Use a spoon to scoop out the stringy parts and the seeds that will be found in the center of both the squash halves.
  • Once done, score the inside of each of the winter squashes with a relatively sharp knife.
  • Then add just one tablespoon of butter and brown sugar each, and one teaspoon of honey.
  • Add the pepper and salt into each half of the squash.
  • Take a large baking pan and place both the halves of the squash into the pan. Add water in the pan up to ¼ inches so as to ensure that the skin of the squash does not burn and the squash also does not get completely burnt while baking.
  • The squash should then be baked for approximately one hour till the flesh is soft and tender.
  • Any sugary butter sauce that may have formed in the baking tray should then be spooned onto the squash.
Serving instructions: The winter squash should ideally be served hot straight from the oven.

Nutritional Value Per Serving

  • Sodium: 2 mg
  • Calories: 76
  • Fat: 1g
  • Fiber: 6 g

Health benefits:

  • Winter squash is an excellent source of vitamin A which is present in the form of beta carotene.
  • Beta carotene helps in fighting off free radicals that result in cancer and vitamin A is also required by the body for good vision. Also see health benefits of beta carotene

Tips and warnings:

The winter squash can also be customised as per ones preferences by adding some ground cinnamon, raisins, chopped nuts or any herbs.

Submitted on January 16, 2014