Squash

BCfresh grows a variety of squash in the Fraser Valley. Squash are surprisingly versatile vegetables. Add cooked squash to soups, waffles, muffins, quick breads, for sweetness and extra nutrition.

CR NOTE: Squash should never be prepared whole. Always half or quarter squash before cooking.

Butternut Squash

Butternut squash is the most common of the winter squash. Shaped like a pear, butternut squash has a yellow-tan rind and orange flesh.


Select:
Light tan colour
Heavy for its size
Firm rind, free of bruises or wet cuts that pierce the flesh (dried/healed cuts or splits are okay)

Local BCfresh butternut squash is available year round.
squash-availability

Butternut squash is high in vitamin A and also contains vitamin C, calcium, iron, and potassium which helps maintain healthy blood pressure and promotes cellular function. Also, butternut squash is a good source of fiber.


Nutrition Information

Per 1 cup of cooked Squash
Energy 76 cal
Protein 2 g
Fat 1 g
Carbohydrates 18 g
Sugar 7 g
 
Source: Fresh Fruit & Vegetable nutrition Encyclopedia Fresh for Flavor Foundation 1991.

Soup
Casseroles, fritters, baked goods such as bread and muffins


Bake, roast, barbecue.

Store squash at 48˚ F / 10˚ C at 65–70% relative humidity in an unheated garage or basement or a drafty back room.

Spaghetti Squash

This oblong squash with hard rind is known for its stringy flesh which resembles spaghetti when cooked. Spaghetti squash has a nutty taste and pairs well with the preferred pasta sauces such as tomato and pesto. After cooking, separate the strands of flesh with the tines of a fork to produce their namesake spaghetti shape.


Select:
Hard and heavy for its size
Pale, lemon-yellow rind – a few dry scars are fine and are just caused by a windy day in the field
Dry, withered stem

Local BCfresh spaghetti squash is available year round.
squash-availability

Spaghetti squash is an excellent source of vitamin A, C, B6, K, thiamine, riboflavin, niacin, folate, and manganese which promotes healthy bones, metabolism, nervous system, absorption of calcium, and regulation of blood sugar.


Nutrition Information

Per 1 cup of cooked Squash
Energy 76 cal
Protein 2 g
Fat 1 g
Carbohydrates 18 g
Sugar 7 g
 
Source: Fresh Fruit & Vegetable nutrition Encyclopedia Fresh for Flavor Foundation 1991.

A tasty and low calorie alternative to spaghetti pasta


Bake, steam, braise, sauté, deep-fry, microwave.

 
Store squash at 48˚ F / 10˚ C at 65–70% relative humidity in an unheated garage or basement or a drafty back room.

Acorn Squash

Acorn squash is small for a squash. When cut in half it makes to two perfect serving sizes.


Select:
Firm, clean, well-shaped squash with good color
Storing for a little while? Select one with as much green on the rind as possible
Using right away? Orange skin is okay as long as there aren’t any soft spots and the squash feels dense

Local BCfresh acorn squash is available year round.squash-availability

Acorn squash is especially high in vitamin A and C, and also contains B6, thiamine, folate, potassium, manganese, magnesium, and iron. Acorn squash is high in phytochemicals such as beta-carotene, lycopene, and lutein.


Nutrition Information

Per 1 cup of cooked Squash
Energy 76 cal
Protein 2 g
Fat 1 g
Carbohydrates 18 g
Sugar 7 g
 
Source: Fresh Fruit & Vegetable nutrition Encyclopedia Fresh for Flavor Foundation 1991.

Fritters
Baked goods such as bread and muffins


Baked, roasted, sautéed, puréed, microwaved.

Store squash at 48˚ F / 10˚ C at 65–70% relative humidity in an unheated garage or basement or a drafty back room.

Kabocha, aka Buttercup Squash

Kabocha squash is pumpkin-shaped with dark green rind. It is sweeter, drier, and less fibrous than other winter squash. The taste is similar to sweet potatoes and it is the variety favoured by Japanese chef’s in tempura.


Select:
Firm, clean, well-shaped squash with good dark-green color
A few scars are okay as long as they are dry and healed

Local BCfresh kabocha squash is available year round.
squash-availability

Kabocha squash is very high in vitamin A and beta-carotene. Kabocha squash also contains lutein and zeaxanthin, two substances that help protect the eyes.


Nutrition Information

Per 1 cup of cooked Squash
Energy 76 cal
Protein 2 g
Fat 1 g
Carbohydrates 18 g
Sugar 7 g
 
Source: Fresh Fruit & Vegetable nutrition Encyclopedia Fresh for Flavor Foundation 1991.

Tempura, soup, stew
Baked goods such as bread and muffins, and pies


Bake, roast, microwave.

Store squash at 48˚ F / 10˚ C at 65–70% relative humidity in an unheated garage or basement or a drafty back room.

Banana Squash

Banana Squash are a large squash, sometimes up to 40 lbs, therefore stores generally cut the squash into smaller pieces before selling.

 

Local BCfresh banana squash is available year round.
squash-availability

Banana Squash is a low-calorie vegetable and a good source of vitamin A and C.


Nutrition Information

Per 1 cup of cooked Squash
Energy 76 cal
Protein 2 g
Fat 1 g
Carbohydrates 18 g
Sugar 7 g
 
Source: Fresh Fruit & Vegetable nutrition Encyclopedia Fresh for Flavor Foundation 1991.

Soups, stews, couscous, curries
Baked goods, desserts


Bake, roast, sauté.

Store squash at 48˚ F / 10˚ C at 65–70% relative humidity in an unheated garage or basement or a drafty back room.

Tips & Tricks

Winter squash must be cooked until well done to develop the sweetest flavour and smoothest texture?

Curiosity

The term “acorn squash” first appeared in print in 1937?

Curiosity

A banana squash can weigh up to 70 lbs?

Curiosity

You can only get beta-carotene from products such as carrots and squash?

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