Autumn is squash season, and for many of us that means pumpkin pie and butternut squash soup. However, for the people of South and Central America, squash has served as a cherished dietary staple for centuries. It was also a part of the “Three Sisters” triad – corn, beans, and squash – the primary agricultural crops of many indigenous people in North America. The three crops were planted close together using a technique called “companion planting”. Corn served as poles for the beans to climb, beans fortified the soil with beneficial nitrogen, and squash covered the ground protecting the beans from predators and blocking the growth of weeds.
There are five species of squash, and a total of more than 50 members of these species. About 15 to 20 of these are commonly found in farmer’s markets and supermarkets, depending on where you live. Squash is divided into two broad categories – winter and summer. Winter squash is harvested and enjoyed when the seeds are fully mature and the skin is hard. This type of squash can be stored for use during the winter. In some countries all winter squash is referred to as “pumpkin”. Among the most popular winter squashes are acorn, butternut, carnival, delicata, hubbard, kabocha, pumpkin, spaghetti, and turban. By contrast, summer squash is harvested when immature, and the skin on this type of squash is thin, tender, and edible. The most popular summer squashes are zucchini, pattypan, crookneck, and straightneck. Although there are some similarities in the nutritional value of winter and summer squash, winter squash tends to be more nutrient and calorie dense. It is also higher in fiber than summer squash.
Squash Nutrition
Winter squash that has a vivid orange color is brimming with carotenoids, some of which are converted to vitamin A in the body. Generally, the deeper the color, the higher the carotenoid content. In addition to carotenoids, winter squash is a good source of several B-vitamins (including vitamin B6, riboflavin, niacin, pantothenic
acid, and folate), vitamin C, vitamin K, copper, manganese, potassium, and magnesium. It is also rich in a variety of protective phytochemicals. Although winter squash is relatively high in carbohydrates, it has a low glycemic index of about 51 due to its fiber content. Another surprising fact about winter squash is that while it is very low in fat, it is higher in omega-3 fatty acids than omega-6 fatty acids, with an average omega-6 to omega-3 ratio of 0.6 to 1. One cup of cooked winter squash provides about 10-20 percent of the RDA for alpha-linolenic acid (ALA – the essential omega-3 fatty acid). Be sure to reserve the seeds from winter squash as they are great sources of protein, iron, zinc, vitamin E, and healthy fats. The table below compares the nutritional value of winter and summer squash.
Nutritional Comparison of Winter and Summer Squash
| Nutrient | Winter Squash (1 cup cooked) | Summer Squash (1 cup cooked) |
|---|---|---|
| Calories | 75.8 | 36 |
| Carbohydrate | 18.1 | 7.8 |
| Protein | 1.8 | 1.6 |
| Fat | 0.72 | 0.56 |
| Omega-3 (ALA)(g) | 0.19 | 0.15 |
| Omega-6 (LA)(g) | 0.11 | 0.09 |
| Fiber | 5.74 | 2.5 |
| Vitamin A (RAE) | 535.4 | 19.1 |
| Vitamin C (mg) | 19.7 | 9.9 |
| Thiamin (mg) | 0.03 | 0.08 |
| Riboflavin (mg) | 0.14 | 0.07 |
| Niacin (mg) | 1.01 | 0.92 |
| Pantothenic acid (mg) | 0.48 | 0.25 |
| Pyridoxine (mg) | 0.33 | 0.12 |
| Folate (mcg) | 41 | 36.0 |
| Vitamin E (mg) | 0.25 | 0.25 |
| Vitamin K (mcg) | 9.02 | 6.3 |
| Calcium (mg) | 45.1 | 48.6 |
| Copper (mg) | 0.17 | 0.19 |
| Iron (mg) | 0.9 | 0.65 |
| Magnesium (mg) | 26.7 | 43.2 |
| Manganese (mg) | 0.38 | 0.38 |
| Potassium (mg) | 494.1 | 345.6 |
| Zinc (mg) | 0.45 | 0.70 |
Source: ESHA: The Food Processor
Selecting and Storing Squash
Squash is a perishable food so always check well before purchase. Check for squash that are heavy and firm. Be sure to avoid those with soft spots or signs of decay. If accessible, select squash that is organically grown, especially for squash with edible skins. Winter squash can be stored for about 2 to 3 months in a cool, dark place. Once cut, store in the refrigerator for up to a week. Summer squash must be refrigerated and can be stored for a week or slightly longer.
Preparing and Serving Squash
Both winter and summer squash are delicious, versatile ingredients for main dishes, side dishes, and desserts.Winter Squash
To prepare winter squash, wash squash, cut in half and scoop out the seeds (save the seeds to roast and enjoy). Roast cut side down using a baking sheet lined with a silicon mat. Once roasted, you can scoop out the squash and use in recipes that call for cooked squash or simply serve. Alternatively, slice and season squash before roasting. Winter squash can also be peeled, cubed, and steamed or added to dishes such as soups or stews.Serving Ideas
- Use to prepare creamy soups.
- Use in puddings, pies, loaves, muffins, squares, and cookies.
- Add to curries, soups, and stews.
- Use in dips and spreads.
- Stuff with grains, beans, and herbs and serve as a festive main dish.
- Slice and add to lasagna or casseroles.
- Grill as a side dish.
- Use spaghetti squash as a low-calorie, gluten-free pasta alternative.
Summer Squash
To prepare summer squash, wash squash, and slice to enjoy raw in a salad or with a dip. Summer squash is delicious grilled, roasted, or stir-fried. It can be added to soups, stews, and baked goods. Generally, summer squash is best when it is tender crisp, so unless it is being used in a soup, sauce, or stew, it is best not overcooked.- Spiralize to make noodles for a low-calorie “raw pasta”.
- Grate and add to muffins, fritters, and other baked goods.
- Grate and add to loaves and patties.
- Serve raw with a dip.
- Add to pasta sauce.
- Sauté or add to a stir fry.
- Grill as a side dish or on a kabob.
- Air fry to make chips.
This article was written for a PCRM Food for Life Instructors group called So Many Cooks in the Kitchen. This group meets online to provide amazing cooking and nutrition demonstrations that are free to share globally. For wonderful whole food, plant-based cooking shows, tune in to their monthly broadcasts. https://somanycooks.com/about/
Brenda Davis, RD is a plant-based pioneer and author/co-author of 13 books on plant-based diets. She is co-Author of Nourish: the definitive plant-based nutrition guide for families, Becoming Vegan: Comprehensive and Express Editions and Kick Diabetes Essentials. www.brendadavisrd.com