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

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 August to December.

Imported product is available the remainder of year.

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 August to December.

Imported product is available the remainder of year.

A tasty and low calorie alternative to spaghetti pasta

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

RECIPE: BCfresh Spaghetti Squash Marinara

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 colour
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 August to December.

Imported product is available the remainder of year.

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 edible, 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 colour
A few scars are okay as long as they are dry and healed

Local BCfresh kabocha is available August to December.

Imported product is available the remainder of year.

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.

Delicata Squash

As its name implies, delicata squash features a thin, edible rind that’s notably delicate. Its flavour is a subtle blend of sweetness and earthiness, reminiscent of a cross between spaghetti squash and acorn squash. Known for its creamy texture and ease of preparation, delicata squash is a versatile and delightful addition to any meal.

Select:
Firm, heavy for its size and has an even cream colour.
Ripe will be yellow with green striations on its rind. Unripe delicata squashes are light green.
Avoid squashes that have soft spots, dull and wrinkled skin or that are extremely light for their size.

Local BCfresh acorn squash is available August to November.