For centuries, American Indians built their harvest around the crops they called the "Three Sisters." Comprised of corn, beans, and squash, this trio of vegetables is a perfect example of companion planting. The cornstalks provide support for the twirling tendrils of bean vines. The vines, in turn, fortify the corn and lend it strength so strong winds won't topple the stalks. Then, there's the third sister—squash. Though squash is considered a vegetable, it is really a fruit. It is generally grouped into summer, autumn, and winter varieties. Winter squash is available from August through March; however, it is at its best from October to November, when it's in season.

Health Benefits:

With its mild flavor and easy availability, this fiber- and potassium-packed fruit is quite versatile. Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. It is an excellent source of vitamin A (in the form of beta-carotene), and a very good source of vitamin C, potassium, dietary fiber, and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3, and pantothenic acid.

Selecting:

There is no standard size for winter squash, so select squash based on the amount you'll need. In general, squash should feel heavier than it appears. Make sure the stem appears dull, solid, and dry. If the stem is blackened, moist, soft, cracked, blemished, or collapsed, the whole squash may be past its prime. Older squash are usually sweeter.

Winter squash should meet the ideal characteristics for its variety. Acorn squash should be a deep, dark green. Select Acorn squash with pecklings of orange in moderation, but avoid those that are predominantly orange. Butternut squash should have a dull, uniformly tan rind (avoid those with a hue of green permeating the tan color).

Storing:

Store uncut squash in a cool, dry place for up to three months. The refrigerator is too cold for this variety and will only keep uncut Acorn squash a little over a week. Tightly seal cut squash in plastic wrap or a plastic bag, and refrigerate it up to a week.

Preparing:

Wash winter squash before using. Before cutting winter squash, score the length of the vegetable so your knife will have traction when it is time for the slice. Lay your knife blade in the indentation you have scored, then apply pressure until the squash breaks in two. For Acorn squash that is difficult to cut, make a few small cuts or fork holes partway into the squash, then stick it in the microwave for two minutes and let it sit at room temperature for two more. Then slice the squash into desired chunks. To peel squash, remove the skin with a vegetable paring knife. If the skin is difficult to remove, cook the squash first, then peel. In most cases, you will want to remove the seeds and fibers in the squash's center (this "crevasse" can be filled with stuffing or spices).

Winter squash can be baked, boiled, steamed, sautéed, or microwaved. Always keep the quantity of and exposure to water minimal to avoid losing its nutrients.

Squash is excellent cooked, seasoned, or served alone. Season squash with sweet spices like brown sugar, nutmeg, cinnamon, or cloves, or season it with savory spices like cumin, butter, mace, sage, or thyme. Squash complements casseroles, vegetable medleys, soups, and soufflés with ease. Squash is also tasty when stuffed.