Squash
Squash may not be frequently served on
Western tables, but this fruit – used mainly as a vegetable
– is highly nutritious and easy to prepare. Hundreds of
varieties are still unknown to most, many of which are grown in
Quebec. Discover the squash and its multiple tasty
possibilities. The word « squash » refers to all fruits of the Cucurbita genus, or the cucurbitaceous plants. The many hundred varieties of the Cucurbita genus vary enormously in shape, color, and size; some types can weight as much as 100 kilograms! While some varieties are exclusively grown for decorative purposes, most are meant for consumption.
Squash is one of the oldest cultivated fruits in the world; some varieties date back to more than 7 000 years! Mexico seems to have been the first region it was grown.
Early on, the pulp was too bitter to eat, so natives would dry the squash and use as containers or musical instruments. Through effort and transformation, it then became an edible fruit. The Spanish conquistadors introduced it to Europe.
Are you having a hard time identifying squash
varieties at the grocery store? Don't worry; you're not alone! It's
not always easy to make sense of it all. Here's why.
First of all, squash are divided into 2 categories:
The summer squash: harvested before ripeness, they don't store as long as the winter variety. The zucchini (from the Italian, also known as courgette) is an example of a summer squash.
The winter squash: they ripen in the fall, can be stored 1 to 3 months, have a much harder inedible shell and their pulp is sweeter. The pumpkin is in this category.
There are many different species: Cucurbita pepo, Cucurbita maxima, Cucurbita moschata, Cucurbita mixta or argyrosperma and Cucurbita ficifolia.
One species alone can include many hundreds of varieties! For example, Cucurbita pepo includes:
the acorn variety : Table King, Cream of the Crop, Golden, Carnival, Sweet Dumpling, Des Moines, Ebony, etc.
the crookneck variety : Dwarf Summer, Early Summer Golden, Early Summer White, etc.
and the list goes on!
And to add to
the confusion, one fruit can have many different names: for
instance, the buttercup squash is also known as the turban
squash.
But there's good news! In most recipes, one squash can be substituted for another! Phew…
Most ignore just how healthy the squash is. In fact, it's full of strong antioxidants, which help prevent many illnesses associated with old age, namely cataracts, cardiovascular diseases and certain types of cancer.
Squash is a good source of vitamin A and C, which are essential nutrients in the health of bones, skin, eyes and the immune system.
A good rule of thumb: the darker the pulp, the higher the nutritional value.
Squash from the cucurbitaceous family – like the pumpkin – can be prepared and enjoyed in many different ways:
- In the oven: slice the squash in half lengthwise, remove the seeds and stringy portions. Then put squash face down in a container. Add a little water and cover with aluminium foil. Put in a 180°C (350°F) oven for 30 to 45 minutes.
- In the microwave or steamed: if the rind is soft enough and after scooping out seeds and stringy portions, peel and cube the pulp.
- Then:
- To enjoy spaghetti squash – whether as a main course, or side dish - bake in the oven and flavour with olive oil, butter, garlic, Parmesan cheese, parsley or basil. It is equally delicious topped with tomato or meat sauce.
- For a tasty soup, blend together the cooked cubes of squash (pumpkin) with any vegetable and broth of your choice. Season generously.
- Add squash to your couscous, stews, cakes or breads.
- Try the revered pumpkin pie. The recipes are too numerous to count, so let your creative juices flow. Check out Mom's Pumpkin Pie recipe for a taste of something classic. And for a classy twist, add cooked prunes soaked in Armagnac or Cognac.
- Make yourself a crispy chip! Cut the uncooked pulp in thin slices and deep-fry in hot oil.
- Roast the seeds in the oven. Not only do they have great nutritional value, they can be ground and added to sauces. They can even, once peeled, replace pine nuts in your pesto recipe.
- Pumpkin and potatoes can be mashed together in a delicious purée.
Westerners
typically eat the squash's pulp and, occasionally, it's seeds.
Discover how other cultures use it. It might just spark some new
ideas!
- Its shoots and leaves can be prepared and eaten as greens;
- Cattle are fed with squash;
- In Mexico, the pulp is mixed with corn in the preparation of an alcoholic beverage;
- In Japan, it's deep-fried in tempura;
- In Asian markets, one can find dried squash shavings. They're used to garnish sushis or other sautéed vegetables;
- Its blossoms are a delicious addition to salads, soups and stews;
- Italians make pumpkin-stuffed ravioli.
Pumpkin seed oil
is a very nutritious alternative and can be used in much the same
way olive oil is used.
For tons of useful information on the squash and its multiple varieties, click here to check out the Culinary Guide on Metro.ca. You'll learn what to look for when shopping for squash at the grocery store, as well as practical storing tips. The Culinary Guide is an important tool, as it's packed with information on cheeses, seafood, fish, fruits and vegetables, herbs and spices, meats, as well as wines. It's worth a visit!
To find out more about winter squashes, click on: