It’s squash season!
Now is the time to munch on some squash while it is at its peak in flavor and nutrition. Pick it up in bulk for cheap at your local markets, because squash can be stored in a cool, dry, and well-ventilated area (like a basement) for months in most cases! Keep squash on hand for those days where you may not have planned well enough and run out of vegetables in the house!
We are going to shine a light on some lesser-known varieties, and give you some fantastic ways to use them!
Delicata squash have a cucumber-y shape but are yellow with green variegated lines and grooves. Delicata are delicious due to their sweet flavor and edible skin. Slice delicata the lengthwise, scoop out the seeds, and cut into quarter-inch moons. Place on baking sheet sprayed with oil (Mistos work great), spritz the top of the squash “moons” and sprinkle with salt and pepper. Place under broiler on low. When the tops are golden brown, flip until bottom side is browned and enjoy!
Acorn squash (also called a pepper squash) has the shape of an acorn, with ridges. Like a delicata squash, this winter squash has thin skin which is edible when cooked. The mildly sweet and nutty flavor however lend itself well in savory dishes where it is a base layer or by itself in sweet dishes.
It’s also the king of squash nutritionally speaking with the most folate, calcium, magnesium and potassium! 1 cup of cooked acorn squash has more potassium than 2 bananas and 9 grams of fiber (adult men need 38g/day and adult women need 25g/day).
PRO TIP: Acorn squash is HARD! To cut it, try microwaving for approx. 3 minutes before cutting to make it easier.
Coming in second place, nutritionally, is Butternut squash. Butternut squash has a sweet, nutty flavor that is perfect for simply cubing and roasting in the oven with a little olive oil, salt, and pepper! This squash can also offer a healthy sweet treat by tossing it with cinnamon, maple syrup, and salt until caramelized in the oven – YUM!
Butternut squash, with its sweet flavor, can also be substituted for Mexican dishes that often contain sweet potatoes. Although you likely will not eat a whole butternut squash in one sitting, one butternut squash has over 350% of your vitamin A requirements!
Although spaghetti squash offers the lowest nutritional density of the squashes, it’s also a great low carb and low calorie vegetable option or substitute for heavy starches like pasta! Eat spaghetti squash on its own, maybe tossed with a little olive oil, salt, and pepper or swap it out for noodles in your favorite dish.
Now Let’s Get Cooking!
The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the ‘noodles’ are tossed with vegetables and feta cheese.