By Courtney Kremer

Hy-Vee Dietitian

Fall is here and that means the perfect time to enjoy winter squash. Common types of winter squash are acorn, butternut, delicata, spaghetti and, of course, pumpkin.

Squash is cooked by steaming, sautéing, grilling, roasting or baking. For added flavor and a nutrition boost, try adding squash to stir fries, soups and casseroles, or try baking squash in breads, cakes and pies. Squash is high in B vitamins, vitamin C, and vitamin A. It is also a good source of fiber. Squash naturally has no fat, no cholesterol and no sodium.

To prepare squash, be sure to wash it before cutting or peeling. Most varieties (with the exception of butternut squash) have very tough skins that cannot be removed with a vegetable peeler, so it is easier to cook them with the skin on, and remove the skin before serving.

Cut squash in half with a sharp knife, cutting next to the stem rather than through it. If the squash is too difficult to cut, you can microwave the squash for two to four minutes until its soft enough to cut into pieces. Spoon out seeds and stringy fibers before cooking.

Place halves cut-side down and smaller pieces cut-side up in a baking dish. Bake at 400 degrees for 30 to 60 minutes or until tender. Smaller pieces will take less time.

Most varieties of winter squash are already flavorful and sweet, so all it takes is just a little bit of olive oil, salt and pepper to make it taste delicious. Suggestions for a sweet change-up include adding spices like cinnamon, nutmeg, allspice or ginger with a drizzle of honey, maple syrup or orange juice. Spice blends like pumpkin pie spice or apple pie spice will work well, too.

Suggestions for a savory change-up include spices like chili powder or garlic powder, herbs like oregano or sage, and/or grated cheese.

Cooked squash freezes well, so never throw cooked squash away. Freeze leftovers in freezer bags and move them into the fridge the night before you plan to use. Squash will be thawed and ready to heat by dinner time.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Squash Rounds with Cider-Shallot Sauce

Serves 6

 All You Need

•1 (3 pound) butternut squash, with a 6-inch-long neck (see Shopping Tip)

•2 tbsp canola oil

•2 cups thinly sliced shallots, (8 to 10 medium)

•1 tsp light brown sugar

•1/2 tsp salt

•1 cup apple cider

•1 tbsp cider vinegar

•1/2 cup chopped walnuts, toasted (see Tip)

 All You Do

1. Preheat oven to 350 degrees. Coat a large baking sheet with cooking spray.

2. Cut off the neck of the squash and peel it. Slice into twelve 1/2-inch-thick rounds; remove any stray fibrous threads or seeds in the centers. (Reserve the rest of the squash for another use, such as squash puree).

3. Place the squash rounds on the prepared baking sheet. Cover with foil.

Bake for 20 minutes. Remove the foil and continue baking until the squash is tender, about 20 minutes more.

4. Meanwhile, heat oil in a large skillet over medium heat. Add shallots, brown sugar and salt and reduce heat to medium-low; cook, stirring often, until the shallots are softened and beginning to brown, about 5 minutes. Stir in cider and vinegar and cook until most of the liquid is evaporated, 6 to 8 minutes.

5. To serve, place 1 squash round on a small plate and top with about 2 1/2 tablespoons shallot sauce. Place a second round on top and finish with another 2 1/2 tablespoons of sauce and a sprinkling of walnuts. Repeat with the remaining squash, shallot sauce and walnuts.