How to Choose, Cook and Store Acorn Squash Choose: Choose one that feels heavy for its size.

1. Month Squash How to Choose, Cook and Store Acorn Squash Choose: Choose one that feels heavy for its size. The skin should be smooth and dull with no soft spots. A good balance between green and orange coloring is optimal. Too much orange indicates an overripe squash. Avoid ones with shiny skin, which indicates that it has been picked before full maturity. Store: Use acorn squash within two weeks of purchase. Once cut, wrap raw pieces in plastic wrap, refrigerate, and use within 4 days. Cooked squash can be sealed and refrigerated up to 4 days, or frozen up to 12 months. Cook: Acorn squash must be cooked before freezing. Cut the squash in half first, from stem to tip. Remove the fibers and seeds before cooking. Place halves face down on a baking sheet and cook for 20 to 30 minutes at 375F. This month your child had the opportunity to try squash as part of the Farm to School program. Nutrition Facts One cup of cook squash contains about 76 calories. Squash has anti-cancer type effects along with promoting lung health. Squash is a great source of Vitamin C, potassium, fiber and folate. Winter squash is a good source of Vitamin A which helps to support good vision. Fun Facts Winter squash are relatives of both the melon and the cucumber. Originally, squash was cultivated for its seeds. It had little to no flesh, and the flesh that did exist was tough and bitter to taste. According to the Guinness Book of World Records, the heaviest squash was recorded in 2007, weighing in at 1234 pounds! The best time to harvest winter squash is in the months of October and November. Suggested Books The World of Vegetables by Alexandra Loptina Family Friendly Activity Buy different types of squash, such as acorn, butternut, and Pumpkins Squash. Compare the taste, texture, color, size, and shape of each and discuss their similarities and differences! Made possible by funding from HHS, Wisconsin Department of Health Services, and La Crosse County Health Department

2. September Sweet Corn Stay tuned… October’s Harvest of the Month will be Leeks! Orange Baked Acorn Squash Serves 4(about ½ cup each) 2 cups sweet corn (fresh or thawed) 1 (15.5 oz.) can kidney beans, drained & rinsed ½ cup chopped red onion ½ cup chopped red bell pepper ¾ cup cider vinegar ¼ cup honey 2 Tbsp. chopped cilantro ½ tsp. minced garlic ½ tsp. salt ½ tsp. pepper In a large bowl, combine first four ingredients. In a small bowl whisk together remaining ingredients; combine with corn mixture and stir until well blended. Chill at least two hours to allow flavors to blend. Enjoy! This recipe is a Foot Steps to Health Recipe providing a serving of fruit or vegetable and is 500 Club approved. For more information see www.getactivewisconsin.org