Squash: What to know about the fleshy fruit
Although thought of and eaten as a vegetable, squash is a fleshy, edible fruit related to melons and cucumbers.
Numerous varieties of squash are available in a wide assortment of colors, shapes, and sizes. They can range from the patty pan variety, which weighs only a couple of ounces, to the pumpkin, which can attain weights of up to 200 pounds. The rind can be smooth, ridged, or bumpy and can range from white or cream-colored to yellow, orange, green and even light blue. Squash can be cylindrical, bell, or clubshaped and simply round or oblong.
Squash is generally divided into two basic types, winter and summer. Winter, or hardshell, squash is allowed to mature on the plant and has a thick rind; large, tough seeds; and dark-yellow to orange flesh. Summer, or soft-shell squash, which is harvested before it matures completely, has a more tender rind and lighter colored flesh.
Winter Squash
Acorn Squash: Small and round and has a dull, dark green rind with orange markings. The flesh is a yellow-orange with a mild sweet and nutty flavor.
Banana Squash: Large and elongated, banana squash can weigh up to 35 pounds. The skin is orange, pink or blue when mature and the flesh is bright orange. Because of its size, it’s often sold in precut chunks.
Butternut Squash: Pearshaped butternut squash has a creamy, pale orange exterior with a slim neck and a bulbous, bell-shaped bottom which houses the seeds. Its flesh tastes similar to sweet potato and isn’t stringy, making it a good choice to use in soups.
Hubbard Squash: Large and bumpy, Hubbard squash has orange, green or grey blue, extra hard skin with sweet tasting orange flesh. It is usually sold precut and seeded. It is delicious mashed and often used in pies.
Spaghetti Squash- Cylindrical in shape with pale to bright yellow skin—the yellower the riper. Once cooked, you can scrape the flesh into strings similar to spaghetti noodles. Whole spaghetti squash can be stored at room temperature for several weeks.
Pumpkin: Pumpkins used for cooking and baking are smaller than the field pumpkins used for decoration. They’re round with a firm exterior that can range in color from pale to bright reddish-orange, with vibrant orange flesh. For the best flavor and texture, choose pumpkins grown specifically for eating rather than carving, such as sugar pumpkins, sweet pumpkins, cheese pumpkins and different heirloom varieties.
When selecting winter squash, it is important to choose one that is heavy for its size and has a thick, hard shell. If stored in a cool, dry place, whole winter squash can keep well for several months. Cut pieces should be tightly wrapped and refrigerated. Winter squash is always cooked before eating, usually after it has been cut open and the seeds and fibers scooped out. Squash can be cut in half and be baked and served plain or stuffed with cheese, meats or other vegetables. Baking conserves the nutrients in the flesh and enhances its sweetness. Some especially tough-shelled varieties can be baked or steamed whole and then cut up.
Squash pieces also can be boiled or steamed in broth, microwaved, or sautéed in oil. Baked or steamed winter squash is delicious mashed or pureed and seasoned with spices such as fresh ginger, curry, cinnamon, cloves, or allspice or with sweeteners such as brown sugar, maple syrup, or honey.
Squash Trivia: Squashes are commonly made into candies in Latin America.
Squash is primarily used for the fresh market and is rarely processed.
Sioux Indians would cut pumpkins into strips, dry them, and weave them into mats for sitting and sleeping.
The United States produces about 743 million pounds of squash each year.
The entire squash plant is edible. The leaves, tendrils, shoots, stems, flowers, seeds, and fruit can be eaten.
SQUASH SOUP
Makes 6 Servings
In a large saucepan, warm oil over medium heat.
Stir in onions, carrots and garlic.
Cook for about 5 minutes, covered.
Stir in the tomato puree, chicken broth, cooked squash, and herbs.
Bring soup to a simmer and cook, covered, for 30 minutes.
SWEET POTATO HASH WITH EGG
Makes 4 Servings
346 Calories per Serving
2 large sweet potatoes (cut into cubes, about 4 cups)
1 cup water
1 tablespoon vegetable oil 1 teaspoon vegetable oil 2 chicken sausages
1 small yellow onion
(peeled and diced) 1 bell pepper (cored and
diced)
2 cloves garlic (peeled and
minced)
Put sweet potatoes and water in a skillet and bring to a boil over high heat.
Reduce heat to low and cook about 20 minutes, stirring occasionally, until the water has been absorbed by the sweet potatoes.
Add oil, sausage, onion, bell pepper and garlic to the skillet with the sweet potatoes. Cook about 20 minutes, stirring occasionally, until the onion is lightly browned and the sweet potatoes are tender.
Divide the hash between 4 plates and return the skillet to the stove.
Reheat the skillet over medium high heat and when it is hot, add the remaining 1 teaspoon oil
Add the eggs, one at a time, and cook about 3-5 minutes until the whites are solid and the yolks begin to thicken but are not hard. Flip the egg and cook for one more minute.
Top sweet potato hash with an egg and serve right away.