Cooking With Squashes

Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT

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Ah, the sweet transition from the balmy days of summer to the crisp embrace of fall. It’s a time of change, not just in the world around us but also in our kitchens. And, if there’s one fruit (yes, it’s a fruit!) that embodies the spirit of this season, it’s the squash. As the sun takes on a golden hue and we pull out our comfy sweaters, squashes, in all their colorful glory, start filling up the market aisles and our dinner plates.

Squashes aren’t just any ordinary produce. They’re a symbol of abundance, versatility, and the rich flavors fall has to offer. From the silky butternut to the vibrant spaghetti squash, each variety offers a unique culinary experience. And if you’re wondering about the nutritional side of things, let’s just say they’re as good for the body as they are for the soul.

But where does one begin in this vast world of squashes? Maybe you’ve tried a butternut soup at a restaurant and want to recreate it at home. Or perhaps you’re entirely new to squash and just curious about what the fuss is all about. Well, you don’t have to worry – we’ve got everything covered in this article. Ahead, we’ve curated a collection of recipes, tips, and tidbits to help you make the most of this seasonal produce.

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The Health Benefits of Squashes

There’s something genuinely special about squashes. Beyond their colorful hues and versatile flavors, they come packed with an array of nutrients that can’t be overlooked. Introducing squashes into our diet isn’t just about adding a new flavor to the table – it’s a step towards overall wellness.

Nutritional Breakdown

• Vitamins: Squashes are generously filled with Vitamins A, C, and E. With Vitamin A, your eyesight gets the support it needs. Vitamin C? That’s your body’s natural defense booster, helping with wound healing and strengthening the immune system. And Vitamin E is the secret behind healthy, glowing skin. So, every time you enjoy a dish with squash, know that you’re doing a whole lot of good for your body.

 

• Minerals: Squashes come with a healthy dose of minerals like magnesium and potassium. Magnesium is necessary for protein and enzyme synthesis, nerve and muscle function, and helps with things like bowel regularity and sleep. Potassium helps with maintaining blood pressure and ensures our muscles function just right, which keeps our hearts ticking smoothly.

 

• Fiber content: For those of us mindful of our digestive health, squashes are here to help. They contain both soluble and insoluble fiber, which helps our digestive systems to run smoothly, making our meals both delightful and digestible. 

 

Antioxidant Properties

It’s not just about looking good; it’s about feeling good from the inside out. Squashes are a rich source of antioxidants, those essential compounds that protect our cells and keep them healthy. This means a reduced risk of many chronic diseases.

On top of that, these antioxidants play a big role in keeping our skin vibrant and our hair strong – it’s like nature’s own beauty treatment.

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Popular Types of Squashes and Their Unique Flavors

When you wander through the produce section or the farmer’s market during the fall, you’re bound to encounter an array of squashes, each with its own unique flavor and texture. Let’s journey through some of the most popular ones:

Delicata and Kabocha Squash

There are so many squashes out there, each with its own charm. Delicata, for instance, is sweet and creamy, often referred to as the “sweet potato squash.” Its skin is edible, which means no peeling is necessary. 

Kabocha, on the other hand, is rich and flavorful, with a texture that’s a cross between a sweet potato and a pumpkin. Each type of squash has its preferred cooking method, from roasting to boiling, and they all offer unique flavors and textures that can elevate a myriad of dishes.

Butternut Squash

This is perhaps one of the most recognized and loved varieties. Butternut squash has a subtly sweet taste, with a hint of nuttiness. When cooked, it offers a creamy texture that’s hard to resist. It’s incredibly versatile. While roasting is a popular method, bringing out its caramelized sweetness, it also shines in soups, stews, and even risottos. Its smooth texture ensures it blends well, making it a favorite for creamy dishes without the cream.

Acorn Squash

A bit more on the mild side, acorn squash delivers a slightly nutty flavor with a touch of black pepper warmth. Its flesh becomes tender when cooked, but retains a certain firmness, giving it a unique bite. It’s wonderful when roasted, especially halved and filled with grains or veggies. But don’t stop there; you can also steam or sauté it, and its natural bowl shape when halved makes it perfect for stuffing with a variety of fillings.

Spaghetti Squash

Ever wondered where it got its name? Once cooked, the flesh of this squash pulls apart in strands that resemble spaghetti. Its flavor is mild, allowing it to be a fantastic  alternative to pasta. To best enjoy its unique texture, roasting or baking is the way to go. Afterward, simply fluff it up with a fork to reveal the spaghetti-like strands and top it with your favorite sauce.

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Common Misconceptions About Squashes

When it comes to squashes, there are a few misconceptions that have, unfortunately, kept many from fully enjoying their delights. Let’s debunk some of these myths and set the record straight:

“Squash is Bland”

While it’s true that some squashes have a milder flavor, labeling them as “bland” might be doing them a disservice. The beauty of squash lies in its ability to absorb and complement a myriad of flavors. To bring out its natural goodness, it’s all about seasoning. A sprinkle of salt, a drizzle of olive oil, some fresh herbs, or even a touch of spice can make a world of difference. Roasting squash can also intensify its flavor, caramelizing its natural sugars and transforming its taste profile. So, with the right seasonings and cooking method, squash can be a true culinary delight.

 

“Squash is Too Hard to Cook”

It’s understandable why some might feel this way, especially when faced with a hard, uncooked squash. However, with a few tips, cooking squash can quite simple. Start by ensuring you have a sharp knife. Microwave the squash for a few minutes to soften it, making slicing easier. Once you’ve got it opened and deseeded, the hard part is done. From there, you can cube it, slice it, or roast it whole, depending on the recipe. And if you’re really looking for convenience, many stores offer pre-cut squash.

 

“My Family Won’t Like Squash”

Introducing a new food to skeptical family members, especially kids, can be a challenge. But with a little creativity, squash can become a family favorite. One strategy is to integrate squash into familiar dishes. Think of adding it to mac ‘n’ cheese, turning it into creamy soups, or even making it into fries. For kids, presentation can be everything. Fun shapes or pairing squash with a favorite sauce or dip can make it more appealing. Remember, it’s all about making the experience fun and tasty. Over time, as the family gets accustomed to its taste and texture, you can introduce squash in more traditional preparations.

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Buying and Storing Squashes

When you’re out shopping, there are a few things to keep in mind. First, the skin should be firm, matte, and free from any soft spots or deep cuts. A shiny skin often indicates that the squash was picked prematurely. Give it a gentle squeeze; it should feel solid. As for the weight, go for squashes that feel heavy for their size – this is a good sign of their moisture content and freshness.

Once you bring your squash home, its longevity depends on how you store it. Most squashes prefer a cool, dark place, like a pantry or a cellar. If you have a cool basement, that works too. Once you’ve cut into the squash, any leftovers should be wrapped in plastic and stored in the refrigerator. If you’ve cooked the squash, store it in an airtight container in the fridge, and aim to consume it within a week for the best taste and texture.

Buying Seasonally and Locally

There’s something special about eating foods in their prime season. Not only are they fresher, but they also tend to be more flavorful and nutritious. Squashes are typically at their peak in the fall and early winter. When you buy seasonally, you’re also more likely to get produce that hasn’t traveled long distances, ensuring freshness. If possible, try sourcing your squashes from local farmers or markets. Not only will you get the freshest picks, but you’ll also be supporting local agriculture, which is a win-win.

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Easy and Delicious Squash Recipes

Butternut Squash Soup

Butternut squash soup is a creamy, velvety delight that melds the natural sweetness of butternut squash with a hint of warming spices. With its rich golden hue, each spoonful offers a comforting embrace, making it the perfect dish to warm up chilly days or elevate a cozy dinner. Garnished with a sprinkle of fresh herbs or a swirl of cream, it’s both a feast for the eyes and the palate.

Simple Roasted Butternut Squash

Simple roasted butternut squash is the epitome of fall comfort food. Taking the rich flavors of butternut squash and enhancing them through roasting, this dish showcases the vegetable’s natural sweetness and nuttiness. With a slight caramelization on the outside and a tender, melt-in-your-mouth inside, it’s a minimalist approach that yields maximum flavor. Perfect as a side dish or even the star of a meal, this roasted delight captures the essence of autumn on a plate.

Stuffed Acorn Squash with Sausage

Stuffed acorn squash with sausage is a tasty mix of soft squash and yummy sausage. The squash is like a little bowl filled with the meaty goodness of the sausage. It’s baked until it’s just right, making every bite warm and full of flavor. It’s simple, looks great on the plate, and is sure to be a hit at any meal!

Chicken Primavera Spaghetti Squash Boats

Chicken primavera spaghetti squash boats are a delightful twist on a classic. Imagine tender strands of spaghetti squash paired with juicy chicken bites, all mingled with fresh veggies. These “boats” offer a lighter take on traditional pasta, with the squash serving as both dish and delicious vessel. Topped with a sprinkle of cheese and baked to perfection, it’s a colorful, tasty, and fun way to enjoy a meal that feels both hearty and healthy.

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Conclusion

As we wrap up our exploration of squashes, it’s evident that these vibrant vegetables offer more than just flavor. They’re a bridge between nutrition and culinary delight, easily fitting into diverse dishes and diets. Embracing squashes not only diversifies our meals but also enriches our overall well-being. As the cooler seasons approach, may these insights inspire you to experiment with and savor the many facets of squashes.

Interested in personalized nutrition counseling? Use this link to start working with a registered dietitian at Karuna! 

Sources:

2. Beyond Pumpkin: Harvest the Health Benefits of Winter Squash – ProQuest. Accessed October 13, 2023. https://www.proquest.com/openview/8b1983438aa026278182a5c680446855/1?pq-origsite=gscholar&cbl=30886

3. Wonderful Winter Squash – ProQuest. Accessed October 13, 2023. https://www.proquest.com/openview/741c89f26119bd51b2e2d1441929985a/1?pq-origsite=gscholar&cbl=30886

4. Winter Squash – Food $ense Guide to Eating Fresh Fruits and Vegetables. Accessed October 13, 2023. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1185&context=extension_curall

5. Office of Dietary Supplements – Magnesium. Accessed October 13, 2023. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/