Seasonal Eating: Squash Edition
Seasonal eating is one of the best ways to ensure your food is as nutrient dense as possible. Buying seasonal produce that’s also grown locally…now that’s next level nutrition! For this reason, I recently paid a visit to my local mom-and-pop market to snag some fresh finds….SQUASH. These squash are picked and sold same-day for maximum freshness! Plus, they’re CHEAP!
If you’re not so fortunate as to have a local market right up the road, that’s totally fine! In-season produce at your local grocery store is still super nutrient dense. You might be surprised to find that most grocery stores actually do try and shop local farms.
Why All The Hype About In Season?
Well, not only is in-season produce more nutrient rich…it’s also better tasting, less expensive, and lasts longer.
As soon as produce is picked, nutrients start to decline. In fact, according to The Chicago Tribune, “most produce loses 30% of nutrients in the first three days after harvest.”
So, naturally, it would make sense that any produce that requires shipping will not reach your home in time for maximum nutrition consumption. It also won’t taste as fresh, or last as long, since it’s already been sitting for several days (if not weeks) in transit.
Another reason why local in-season produce is beneficial, is the price. When produce is found in abundance near by, there’s no need for stores to spend extra money shipping it in from far away places. In fact, the price can be reduced to keep the fresh supply cycling out.
Hello Gourd-geous!
The most challenging part of seasonal eating is knowing what is in-season. Sure, you can just google it, but it may not be super accurate for your climate conditions and area. Most of the time you can tell by simply paying a little attention.
What produce is consistently on sale in the grocery stores? Which produce do they seem to have an abundance of? What flavors of baked goods and treats are being advertised? Do you notice any recipe ideas being promoted? Odds are you’ll start to notice a pattern. After a year or two you’ll have a pretty good grasp on what to look for each season in your area.
For my local climate, the current in-season produce is apples, tomatoes, peppers, watermelon, corn, and squash. Of this list, I feel like squash is one of the more overlooked options. With many varieties to choose from, there’s a little something for everyone.
So, without further adieu, let’s dive in to some of the most common squash varieties and what they can be used for….
Spaghetti Squash
Uses & Recipes
Spaghetti squash is a light tasting variety that strings into a noodle like consistency when cooked. At around 30 calories and 5.5 net carbs per cup, spaghetti squash makes a perfect pasta substitute!
Simply cut the squash in half and remove the seeds. Then drizzle it with olive oil, salt, and pepper. Next, place it cut side down on a baking sheet with a little bit of water. Bake at 425 degrees for 30 mins. Reduce time for smaller produce and increase for larger. When flesh is tender, use a fork to pull it into “noodles”. Serve under your favorite sauce, meat, or with olive oil and seasonings.
Fun Fact!
Squash is actually considered a fruit, not a vegetable.
Butternut Squash
Uses & Recipes
Butternut squash is one of my favorite varieties. It’s got good texture and a sweet taste. It pairs well with both savory and sweet dishes. One of my favorite preparations is an easy savory squash hash.
Carefully peel the squash, then cut it in half lengthwise. Remove the seeds and dice flesh into bite size pieces. Toss them onto a baking sheet with a large handful of quartered Brussel sprouts, 4 strips of diced bacon, and 3 minced garlic cloves. Drizzle with olive oil, salt, pepper, and Italian seasoning. Bake at 425 for 20 mins, or until squash is fork tender.
Fun Fact!
There are actually two different categories of squash. Zucchini and yellow squash are examples of summer squash, while butternut and acorn squash are considered winter squashes. The main difference? The thickness of their skin!
Buttercup Squash
Uses & Recipes
Buttercup is one of the sweetest squash varieties. The flesh is also softer than many of the others. In my opinion, buttercup pairs better with sweeter flavors than with savory alternatives. I like to use it in my sweet breakfast hash.
Carefully cut the buttercup squash in half and remove the seeds. With the skin on (you can peel it if you prefer), dice it in bite sized pieces. Toss it on to a baking sheet with dried cranberries and chopped nuts. Drizzle with 100% pure maple syrup and cinnamon. Top mixture with pieces of dairy free butter. Bake at 425 degrees for 20mins, or until squash is tender and syrup is caramelized.
Fun Fact!
If cured and stored properly, some squash varieties have a shelf life of up to 6 months!
Pie Pumpkin
Uses & Recipes
Is it easier to just purchase a can of pumpkin…yes. However, you are also purchasing a can of sugar and preservatives. For a cleaner, purer option, you can easily make your own pumpkin purée right at home.
Remove the stem and cut the pumpkin in half. Remove the seeds and drizzle with olive oil. Place the two halves, cut side down, on a large baking sheet. Poke a few steam holes into the pumpkin skin and bake at 375 degrees for 50mins. Once the pumpkin has cooled, scoop out the flesh. You can then either hand mash, throw it into a food processor/blender, or mix with beaters to create your puree.
Fun Fact!
According to AllRecipes.com, there are over 100 varieties of squash.
Delicata Squash
Uses & Recipes
Delicata squash is a more tender-skinned, neutral tasting variety. Because of this, the most common method of cooking is simply slicing and roasting it. You can toss it in whatever seasoning your prefer…savory or sweet.
Cut the squash in half lengthwise and remove the seeds. Then, continue to make slices across each half. Drizzle wit olive oil and seasonings of choice (I chose salt, pepper, chili powder, and cayenne). Bake at 425 for 25-30mins, or until fork tender.
Fun Fact!
Only 10% of the squash imported to the United States is NOT from Mexico.
Acorn Squash
Uses & Recipes
One of the smaller squash varieties, acorn squash are most commonly used as a stuffed main course. Sausage, ground beef, rice, and veggies are the most commonly filling options.
Cut each acorn squash in half lengthwise. Clean out the seeds and drizzle with olive oil. Place face down on a baking sheet and bake at 400 for 35-40 mins, or until fork tender. Flip squash and fill with your favorite fillings. Continue to bake until middle is thoroughly cooked.
Fun Fact!
Squash is high is vitamin A, fiber, magnesium, and vitamin c.
Red Kabocha Squash
Uses & Recipes
Red kabocha squash is a creamy and versatile variety. It can be used to make soup, hash, and just about anything else you can thing of. Since I had already made both a sweet and savory squash hash, I decided to make a soup.
Peel, half, and remove seeds from squash. Dice into small pieces and toss into a large pot. Add in 1-2 cups diced cooked chicken, 2 small diced potatoes, 3 diced mini sweet peppers, 1 small diced onion, 3 minced garlic cloves, and 10 cups of chicken broth. Season to taste with salt, pepper, Italian seasoning, garlic powder, and onion powder. Bring to a boil and simmer until potatoes and squash are tender. Serve as is, or toss in a 1/2 cup of noodles or rice for the last 6-8 mins.
Fun Fact!
The top 3 squash consuming countries in the world are China, Russia, and India.
For more winter squash recipes, check out these 100 ideas from Taste of Home!
Conclusion
If you want to take it one step further…be sure to save your seeds! There’s no closer, or fresher, local market than your own backyard.
After scooping the insides out of each variety, I tossed the “guts” into a labeled bag to save for later. Each gourd contains dozens of seeds. One seed has the potential to produce one plant. Each plant can produce 5 or 6 squash. That means that there is potential for hundreds of squash to come from just the 1 I invested in. Talk about compound interest! More on this adventure coming soon…
There are endless ways to use squash. Whether you use it as a main dish (like in a soup or stuffed entrée), for a side (like a hash or mashed), or for your home garden…there’s always time to try something new. This month…let it be squash.
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