The Flavor of Fall: Squash

Written By: Jami Edgell
Dietetic Intern with Department of State Hospitals – Napa

Nothing screams fall more than squash, pumpkins, and other gourds. While most squash species are available year-round in supermarkets, the so-called winter squash varieties, which include butternut, spaghetti, and acorn squash, are harvested in the fall to provide the best flavor profiles.
 
8 FUN FACTS ABOUT SQUASH:

1. Summer squash is typically picked when immature, have thin rinds that can be eaten, and cannot be stored for long periods of time. 
2. Winter squash is generally picked completely mature, have thick rinds that cannot be eaten, and can be stored for several months. Winter squash has been used in ancient medicine practices in China, Brazil, and India.
3. All squash varieties are related to melons such as honeydew and watermelon.
4. The leaves, tendrils, shoots, stems, flowers, seeds, and fruit from the squash are all edible!
5. The term winter squash refers to the fact that these squash varieties have a hard outer layer that can survive the cold temperatures of the winter. 
6. Squash is classified as a fruit, not a vegetable, by botanists because it contains seeds and grows from a seed. However, they have more characteristics of a vegetable than a fruit.
7. The biggest squash producing states are Florida, New York, California, and North Carolina.
8. Spaghetti squash does not taste like spaghetti. But you already knew that didn’t you?   

 
Let’s get to know the types of winter squash, their health benefits, and how best to cook them!

Cucurbita Maxima           
This variety of squash includes Hubbard, Red, Kuri, Turban, Kabocha, and Banana Squash. Cucurbita maxima varieties are loaded with antioxidants that can help lower cholesterol and promote heart health. They are also high in Vitamin A and beta-carotene which help with eyesight. This variety tends to have a meaty center with a core of seeds and is often found roasted to bring out the flavor profile. 
Roasted Kabocha Squash Recipe
Cucurbita Moschata 
This varieties of squash includes Butternut, Honeynut, Musquee de Provence, Long Island Cheese (what a name!), and Black Futsu squash. Some research suggests that cucurbita moschata can help fight obesity, diabetes, and cancer! It was even used as medicine in some countries. What we know for sure is that cucurbita moschata is high in antioxidants, electrolytes like potassium and magnesium, and fiber! This variety is usually oblong and has a sweet taste. They work great in soups, roasted, pureed, and can be frozen in season and used throughout the year. 
Butternut Squash Soup Recipe 
Cucurbita Pepo 
This variety of squash includes Acorn, Spaghetti, Delicata, and other non-edible, decorative gourds. Cucurbita pepo, like the others, is high in Vitamin A and antioxidants and has a ton of vitamins and minerals that help promote a healthy heart and healthy lifestyle overall. Not all varieties of cucurbita pepo are edible, well, not pleasurable to eat. Flavor ranges from soft and sweet, to bitter and fibrous (hence not wanting to eat them). These squash can also be baked, roasted, or even stuffed! (Check out the recipe below!) 
Spicy Apple Filled Acorn Squash Recipe
 
Squash is a great, low calorie, vitamin and mineral rich food to incorporate into this fall season! What is your favorite type of squash?