Summers and falls are plentiful with varieties of squash. And, that is a good thing, because squash provides numerous health benefits and is tasty to eat.
There are two main types of squash: summer and winter. Summer squash is harvested throughout the summer and includes soft-skinned squash, such as yellow straight neck or crooked neck, the white scallop or patty pan, and zucchini. Winter squash is harvested closer to fall and includes the thick-skinned and darker varieties, like pumpkin, spaghetti, acorn, and butternut (among others.)
Selection: Summer squash is best harvested young, when tender. If using a larger, more mature squash, consider shredding for baking or use for a zucchini boat. Winter squash should be with stem intact and have hard, healthy rinds.
Storing: Store summer squash at 45-55 degrees F for use within 2-4 days. Squash can be washed and cut into ½” slices for freezing. Blanch for 3 minutes, cool in cold water for 3 minutes, and drain before storing in quality freezer bags. Frozen squash is best used in baking and casserole dishes. Squash can also be grated for future baking. Steam blanch in small quantities for 1-2 minutes. Pack in measured amounts into containers, leaving ½” headspace. Cool for 1-2 minutes by placing the container into cold water.
Store winter squash in a cool (50-55 degrees F), dark and dry location. Due to the sturdy rind, winter squash have a much longer storage life than summer squash. Buttercup and banana squash store longer than butternut or acorn squash. To freeze: Wash the squash. Cut into uniform pieces and remove seeds. Place cut side down on a baking sheet and bake at 350-400 degrees F until tender. Scoop out pulp or peel the squash, cut into cubes, and remove seeds. Cook covered in water until soft. Regardless of whether you baked or boiled in the previous steps, proceed by mashing or putting through a ricer. Thoroughly chill before packing in containers, leaving 1” headspace. Best used for casseroles and soups. Winter squash freezes better than summer squash.
Preparing: Summer squash can be grilled, baked, or sautéed. Serve as a side dish, as a main dish stuffed with other ingredients (example: zucchini boats), or use in casseroles and soups. Zucchini is often shredded in breads, raw in salads, or as a party dip. Winter squash can be baked, steamed, simmered, or mashed. Serve as a side dish, as a main dish stuffed with other ingredients (example: stuffed acorn squash), or use in casseroles and soups. Scooped seeds can be seasoned and roasted for a healthy snack. Separate seeds from the pulp. Lay in a single layer on a cookie sheet and bake 160-170 degrees F for about 15-20 minutes. Can be seasoned as desired.
Nutritional Benefits:
Squash provides numerous health benefits that may help reduce the risk of many diseases, including heart and respiratory disease, cancer, diabetes, and arthritis:
High levels of alpha-carotene and beta-carotene, which converts to Vitamin A
Good source of Vitamin C
Healthy source of fiber
Antioxidant and anti-inflammatory compounds
Polysaccharides that help regulate and/or control blood sugar