November is the perfect time to enjoy both the squish of new snow and the new winter squash. While winter squash is often available from August through March, November is peak harvest time, and when this vegetable is at its sweet best. In fact, unlike summer squash, the longer winter squash is on the vine, the sweeter it is.

When buying winter squash it should be hard and heavy for its size. Also be sure that the squash has a dull, not shiny, rind. Once home, there is no need to refrigerate the squash as it will last for up to three months when placed in a cool, dry place. Don't be surprised, or  discouraged, if it takes a large knife and some grunt work to cut winter squash open-this is  normal. Once cooked, the insides are a soft, sweet, delicious treat. Once cut, uncooked winter squash pieces will keep, wrapped and refrigerated, for two days.

Squash, and its seeds, have long been valued for their healing effects on various ailments. Most notably, the deep orange pulp of winter squash is one of the best plant food sources of beta-carotene, which has been shown in numerous studies to reduce the risk of cancer. As well, beta-carotene's anti-inflammatory effects may help to treat conditions such as osteo- and rheumatoid arthritis and asthma.

An orange-red carotenoid, called beta-cryptoxanthin, is found in winter squash as well. Many  experts recommend winter squash, and other deeply coloured orange vegetables, to help prevent the damaging effects of smoke and second-hand smoke. In a recent study that took place over the course of eight years, smoking adults who ate the most crytpoxanthin-rich foods showed a 37 per cent reduced risk of lung cancer. Lutein, another known phytochemical in squash, is under investigation for its role in helping to prevent cancer as well.

Winter squash is also high in the mineral potassium, which is helpful in lowering blood pressure. The high vitamin A content makes it a good choice for those with eye and/or skin disorders. The vitamin C content of this vegetable makes it a good choice for boosting immunity.

Aside from the many nutritious motivations to investigate this seasonal vegetable, the wonderful taste and versatility is reason enough. With so many shapes, sizes, colours and flavours to choose from-butternut, banana, acorn, hubbard, turban, spaghetti, delicata, delicious, gold nugget, marblehead and, of course, pumpkin-there's no reason to be bored with squash.

Substitute any winter squash for pumpkin in pie, bread, muffin and soup recipes. The unique spaghetti squash has stringy flesh that is delicious served with a pasta sauce. Generally, steaming or baking squash is best if you intend to eat it as a stand-alone vegetable. Puréed  squash is nice when topped with some cinnamon. Try topping cubed and steamed winter squash with some olive oil, tamari, ginger and roasted squash seeds for an impressive, gourmet treat.

Simple Squash
1. Cut squash in half (it doesn't matter which way) and remove seeds and pulp.
2. Choose a shallow glass baking dish that will hold however many halves you plan to bake.
3. Grease the dish with a bit of organic butter.
4. Place the halves, cut side down, in the dish.
5. Cover the bottom of the dish with about one-quarter inch of filtered water.
6. Bake, uncovered, in a pre-heated 350-degree oven for about one hour. If you are baking smaller squash, it may take less time. Check for softness with a fork.
7. A few minutes before removing the squash from the oven, melt 3 tablespoons of organic maple syrup and 2 tablespoons of butter in a saucepan over low heat.
8. Serve the squash, cut side up, in the rind to be scooped out. Pour maple butter over top before serving.

Sandra Tonn is a registered holistic nutritionist, natural health writer and speaker, nutrition teacher, and certified hatha yoga instructor based in Powell River, BC. Visit www.sandratonn.com.

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