High in vitamin A and also contains vitamin C, calcium, iron, and potassium
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

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.
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

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.
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

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.
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

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.
Baked goods such as bread and muffins, and pies
Bake, roast, microwave.
Recipes for Squash
Balsamic Roasted Kabocha Squash and Beets
Kabocha squash is one of those seasonal treats that’s only available for a short time each year. Roasting brings out the inherent natural sugars of the BCfresh squash and beets and gives it star status.
Roasted Acorn Squash Salad with Pomegranate and Pecans
This roasted acorn squash salad has wonderful fall flavours! Drizzle with apple cider vinaigrette for the perfect side or main dish any day of the week.
Squash and Caramelized Onion Tart
This recipe is high in vitamin A and also contains vitamin C, calcium, iron, and potassium
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