With harvest time comes an abundance of fall and winter squash. These fruits, eaten like vegetables, are available in a range of shapes and colors. With their versatility and health benefits, squash deserves to be better known and occupy a larger place on the menu.

The different kinds of squash

Each type of squash differs in appearance, but they all have a hard, thick skin, allowing a long shelf life, varying from 3 to 12 months. Under this leathery peel hides a mass of edible seeds as well as fibrous and/or velvety flesh.

There are over 100 winter squashes. Here are the most popular:

Pumpkin

Emblematic of Halloween, the pumpkin varies greatly in shape and size. Pie pumpkins are small and sweet while decorative pumpkins are larger and less sweet. Although orange pumpkins are the most widely grown, white pumpkins are just as delicious.

Butternut squash

We recognize it by its bulb or large pear appearance. Under its smooth, beige skin, butternut squash has a semi-sweet flesh that makes excellent stews and soups.

Buttercup squash

This small, round squash has a dark green skin with gray markings. Its orange flesh is non-fibrous and rather sweet. Due to its round shape, it can easily be stuffed.

Acorn squash

Acorn squash lives up to its name. Its pale flesh has a peppery and nutty taste reminiscent of its acorn shape. It is generally served grilled as a side dish. Acorn squash has a dark green to white skin with vertical veins.

Hubbard squash

It resembles an elongated lemon with a thick, rough skin, varying in color from gray/blue to bright orange. Slightly less sweet, Hubbard squash flesh is highly versatile.

Spaghetti squash

One of the most popular squashes. Oval and yellow-skinned, its sweet-flavored flesh is very fibrous. Once cooked, scrape it with a fork to obtain filaments resembling spaghetti.

Stripetti squash

A cousin of the spaghetti squash, its skin is green and has yellow and/or beige longitudinal stripes. It is cooked and prepared like spaghetti squash.

Dumpling squash

The dumpling squash is shaped like a pepper and varies in color from white to green, including yellow and orange. Its edible peel has pale or dark stripes and spots. It is eaten grilled in quarters, lightly seasoned.

Aladdin squash

Often called Aladdin's turban, this squash appears to be the fusion of two. Its mild, sweet flavor makes it an excellent choice for desserts and curries. Champion of conservation, it can be kept for up to 1 year!

Squash Nutrition Highlights

Squash is a delicious and versatile winter vegetable that offers many nutritional benefits. Here are some squash nutrition highlights:

Low in calories: Squash is generally low in calories, making it a great choice for those watching their calorie intake.

High in fiber: Squash is a good source of dietary fiber, which supports digestive health, regulates blood sugar and contributes to satiety.

Rich in vitamins: Squashes are rich in vitamins, including vitamin A, vitamin C, vitamin K and various B vitamins. These vitamins are essential for the proper functioning of the immune system, skin health, clotting blood and metabolism.

Good carotenoid content: Carotenoids are orange pigments rich in vitamins C and A that are found in certain fruits and vegetables, notably carrots, oranges and squash. These molecules are highly recognized for their protective effect against cancer and strengthening the immune system.

Essential minerals: Squash contains minerals such as potassium, magnesium, iron and calcium, which are important for bone health, blood pressure regulation and red blood cell formation.

Antioxidants: The greatest asset of squash is undoubtedly their supply of antioxidants. The antioxidant maintains cell health and protects the body against many diseases including cancer, cardiovascular and neurodegenerative diseases. Worldwide, squash is the food that provides the most antioxidants. Squash is rich in antioxidants, such as beta-carotene, which can help neutralize free radicals in the body, reducing the risk of chronic diseases.

Blood sugar regulation: The fiber content of squash helps stabilize blood sugar levels by slowing the absorption of sugars into the blood.

Essential fatty acid intake: Certain varieties of squash, such as pumpkin seeds, provide essential fatty acids such as omega-3, which are beneficial for cardiovascular health and brain function.

Hydration: Squash has a high water content, which helps hydrate the body.

Support Eye Health: Due to their high vitamin A and beta-carotene content, squash supports eye health and may help prevent certain eye diseases.

Culinary versatility: Squash can be prepared in a variety of ways, adding a variety of flavors and textures to meals. This makes it easier to integrate these vegetables into a balanced diet.

It is important to note that nutritional benefits may vary depending on the type of squash, preparation and cooking. Incorporating a variety of squash into your diet can contribute to a healthy, balanced diet.

Choosing and storing squash

How to choose a squash:

External Appearance: Look for a squash with firm skin, without cracks or bumps. Skin color may vary depending on variety, but should be uniform and free of spots or discolorations.

Weight: Choose a squash that is heavy for its size. This may indicate dense, juicy flesh.

Stem: The stem of the squash must be intact. A dry or broken stem may indicate that the squash is old or has been mishandled.

Texture: Run your hand over the skin to check that it is smooth and free of soft spots. The squash should be firm to the touch.

Density: Squash should be dense, indicating well-formed flesh. Avoid those that seem light for their size.

Color: The color of the squash may vary depending on the variety, but it should be bright and attractive. Avoid squash with discolored areas or abrupt changes in color.

Storing squash:

Cool, dry place: Store squash in a cool, dry place, preferably between 10 and 13 degrees Celsius. Cellars or cool pantries are ideal places.

Ventilation: Make sure the storage area is well ventilated. Avoid plastic bags that trap moisture.

Regular Check: Examine squash regularly for signs of rot or deterioration. Use those that show signs of aging first.

Avoid the refrigerator: Squash does not like the humidity of the refrigerator. Avoid storing them in this area unless they are already cut.

Avoid fruits: Keep squash away from fruits that release ethylene, as this can accelerate their ripening.

Short-term storage: If you plan to consume the squash quickly, they can be stored at room temperature for a few weeks.

Long-term storage: For prolonged storage, opt for a cooler, darker place. Some varieties of squash can be stored for several months under ideal conditions.

Tips for Preparing Squash

Preparing the squash

Wash thoroughly: Before cutting or cooking a squash, wash it with water to remove any outside dirt or residue.

Peel if necessary: ​​Some squash, such as butternut and butternut squash, may need to be peeled. Use a vegetable peeler to remove the outer skin.

Cut carefully: Squash can be difficult to cut due to their tough skin and shape. Use a sharp knife and be careful to avoid injury.

Remove seeds: Before cooking the squash, remove the seeds and fibrous strands. You can grill them separately for a nutritious snack.

Cooking squash

Steaming or Baking: Most squash can be steamed or baked. Peel the squash and cut the flesh into ½ to 1 cubic inch dice. The cubes can then be steamed, sautéed, or toasted in the oven. Cut them into uniform pieces for more even cooking.

Using the microwave: If time is short, you can quickly cook pieces of squash in the microwave. Pierce the skin with a fork before cooking.

Cook whole: For some smaller squash, like spaghetti squash, you can cook them whole in the oven before opening them and removing the seeds.

Seasoning: Squash has a mild flavor and absorbs flavors well. Season them with herbs, spices, garlic, salt and pepper to enhance their taste.

Use in Soups and Stews: Squash can be a great addition to soups or stews, adding a velvety texture and sweet flavor.

Freezing Leftovers: If you have leftover pieces of cooked squash, freeze them for later use in purees, soups or side dishes.

Puree processing: Cooked squash can be pureed and used in recipes for cakes, muffins, pancakes, etc. Place squash halves, face down, on a baking sheet. Cook for 30 minutes at 350 ^° F. The squash will be tender and can easily be scooped out.

Preparing the seeds: Spread the rinsed and dried seeds on a baking sheet and roast at 350 ^° F for 15 to 20 minutes. This cooking helps maintain the integrity of the good oils found in the seeds.

Pairing with other ingredients: Experiment by pairing squash with other ingredients such as nuts, cheese, fresh herbs, or fruit to create varied and flavorful dishes.

Don't be afraid to experiment with squash in the kitchen, as they are versatile and can be used in many different ways.

Why favor organic squash?

Choosing to opt for organic squash has several advantages both environmentally and health-wise. Here are some reasons to favor organic squash:

Absence of pesticides and chemical fertilizers: Organic crops use agricultural methods that exclude the use of synthetic pesticides and chemical fertilizers. Pesticides and synthetic fertilizers used in conventional agriculture can result in residues that contaminate soil, water and air. By opting for organic squash, you reduce your exposure to potentially harmful pesticide residues and help reduce these negative impacts on the environment.

Environmentally Friendly: Organic farming practices are designed to maintain soil health, prevent water pollution and reduce negative impact on the ecosystem. By favoring organic squash, you help support more environmentally friendly growing methods.

Nutritional quality: Some studies suggest that organic produce, including squash, may have higher levels of certain nutrients compared to their conventional counterparts.

No genetically modified organisms (GMO): Organic products generally exclude genetically modified organisms. If you prefer to avoid GMOs, choosing organic squash is a no-brainer.

Encouraging sustainable agriculture: Organic agriculture encourages sustainable agricultural practices that preserve biodiversity, maintain soil fertility and minimize damage to the environment.

Supporting local farmers: Often organic farmers are local farmers who use environmentally friendly practices. By purchasing organic products, you support these farmers and encourage the development of sustainable agriculture at the local level.

Recipes with Squash