SQUASH FOR ANY SEASON!

Squash has been around since the colonist days and is available year round in different varieties. The two main types of squash are summer and winter. The difference between the two types is that summer squash has tender, light-coloured flesh with softer skins and are harvested at the immature stage. Varieties of summer squash include the zucchini, patty pan, yellow crookneck and yellow straightneck. Winter squash tends to have firmer flesh and seeds, with a hard shell and are harvested at the mature stage. Varieties of winter squash include butternut, acorn, delicata and sweet dumpling.

NUTRITION INFORMATION
Squash is a low calorie food and has a high water content, being approximately 95% water. It is a great source of complex carbohydrates and fiber. Summer squash contains vitamin C while winter squash is also a source of potassium, niacin, iron and beta-carotene (the deeper the orange colour the higher the beta carotene content).

Nutrient Facts (1 cup cooked, cubes)
Calories: 80
Protein: 2 g
Carbohydrate: 18 g
Dietary Fiber: 6 g
Calcium: 29 mg
Iron: 0.7 mg
Potassium: 896 mg
Folate: 57 mcg

SELECTION
When choosing summer squash look for the smaller ones (~7 inches for long or less than 4 inches across for the patty pan). For both types of squash, the skins should be dry, glossy and without dents, decay or bruises. Avoid squash that is shriveled and dried out.

STORAGE
Summer squash can be stored in a plastic bag in the refrigerator crisper and will keep for about a week. Winter squash can be stored for several weeks in a cool dry place with good air circulation. Butternut and Hubbard varieties are fantastic for longer term storage.

PREPARATION

Summer Squash
Before cooking, wash and trim the vegetable. Summer squash usually does not have to be peeled and seeded unless it is older and tougher. The high water content of this vegetable means that cooked dishes may have a lot of liquid after cooking. To eliminate water before cooking, try blanching the whole vegetable for 2-8 minutes or until tender. Chill in ice and then cut into the appropriate size for the recipe. Summer squash can be baked, boiled, microwaved, sautéed, steamed or stir-fried. Add summer squash to stir fries, roasted vegetables, lasagna or add shredded squash into spaghetti sauce, muffins and cakes.

Winter Squash
Winter squash can be more of a challenge to get at the tasty flesh. Thin-skinned varieties such as the butternut, acorn and delicata can be peeled with a paring knife or vegetable peeler. The seeds and strings can be scooped out with a spoon. Once the vegetable is peeled and seeded, it can be cut into cubes and roasted with spices or boiled in water or a stew. The seeds can be roasted separately on a cookie sheet with a pinch of salt or spices (eg. cumin, chili, taco, and curry) and vegetable oil for a delicious snack. Unpeeled winter squash can be cooked by slicing it in half, piercing it and placing it in the oven on a baking dish in a 350 F oven for ~ 30 minutes. Pierce with a fork or skewer to see if it is done. Once it is tender, the flesh can be removed from the shell and mashed with a fork or food processor. Lastly, you can microwave squash pieces on high for 15 minutes. Winter squash is fantastic in pies (adding cinnamon, nutmeg and cloves), stews, soups, muffins and cakes, stuffed (with spices and other vegetables) and in casseroles.

The Bottom Line: Squash is a delicious, versatile vegetable packed full of nutrients and should be included in the diet several times a week.