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Monday, June 24, 2024

Eat more squash

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Eat more squash

Incorporate more squash into your meals this winter to up your antioxidant intake.

As the weather cools and our barbecues are once again retired for the season, we turn to stove-top soups and stews and roasted winter veggies to warm our bellies. And what better ingredient to star in these dishes than squash?

Types of squash
Up your antioxidant intake this winter with more squash, such as the five varieties detailed below.


Looks like

Tastes like

Use in

acorn squash

large green acorn, about 6 in (18 cm) in diameter; flesh is a deep yellow or orange

sweet with a nutty flavour

baked with brown sugar or honey; baked, stuffed with a variety of ingredients

banana squash

long oblong shape with light yellow skin and golden flesh; grows quite large so often sold in pieces

sweet yet mild; has high water content

baked, pureed, or steamed, seasoned with fresh herbs; used as a base for soup

butternut squash

long bell shape with pale skin and orange flesh

sweet with a nutty flavour

steamed, boiled, roasted, or baked; incorporated into soups, stews, casseroles, and even baked goods such as muffins

kabocha squash

pumpkin shape with green skin and yellow flesh

rich, sweet flavour

steamed or pureed; baked, stuffed with a variety of ingredients; incorporated into soups or stews; an excellent replacement for pumpkin or sweet potatoes

spaghetti squash

ovular shape with light yellow skin and flesh that when cooked resembles spaghetti strands

mild, neutral flavour

steamed, baked, or boiled, tossed with fresh herbs and butter; used in lieu of pasta, smothered in cream or tomato-based sauces

How to choose squash
Although different varieties of squash vary in appearance, the following tips will ensure you bring home a ripe, healthy squash, regardless of type.

  • choose squash that feels heavy for its size
  • ensure the stem is firm, dry, and free of rot
  • look for squash that has rich, dark colouring
  • avoid squash with shiny skin, which suggests it was picked too early
  • choose those without cuts, bruises, or soft spots

Do you have a favourite way of preparing winter squash? Share it with us!

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