Squashes are related to pumpkin, cucumber and melon. They have a lightly nutty flavour that is ideal in both sweet and savoury cooking. The orange-fleshed varieties, such as butternut, tend to contain the  highest levels of  beneficial nutrients. Butternut squash is one of the richest sources  of beta-cryptoxanthin, a carotene that is linked to the protection from lung cancer. The other carotenes it contains reduce the risk of colon cancer and prostate problems in men.

Squash may also help reduce inflammation associated with conditions such as asthma and arthritis.

The vegetable is  a very good source of several vitamins and minerals, including antioxidant vitamins C and E, calcium, iron and magnesium.

All winter squashes can be stored for up to six months in a cool, dry, airy, frost-free place.

Squash seeds can be dried in an oven on a low heat and eaten in the same way as pumpkin seeds.

A quarter of a small butternut squash contains

• 60 Kcalories
• 1.5 g protein
• 17.5 g carbohydrate
• 3 g fibre
• 31 mg vitamin C
• 1.8 mg vitamin B3
• 41 mcg  folate
• 2.2 mg vitamin E
• 528 mg potassium
• 72 mg calcium
• 1 mg iron
• 51 mg magnesium
• 6339 mcg beta-carotene
• 5207 mcg beta-cryptoaxthin