Walk into any grocery store, or better yet, your local farmers’ market this time of year, and you’ll likely see bins overflowing with seasonal squash in dozens of colors, shapes, and sizes.
Knowing the different types of squash can help you choose the right one; some excel in savory dishes, such as soups and casseroles, while others are better suited for sweeter recipes. Try thin-skinned delicata roasted with pomegranates and pecans, spaghetti squash with a hearty winter green pesto, or velvety acorn squash in a creamy soup.
Technically, both winter and summer squash are botanically classified as a fruit as they contain seeds, but they are often used as vegetables in cooking. And, unlike summer squash, winter squash can usually be stored for months, thanks to their thick, protective rinds.
Nutritionally, fall squash is also one of the best plant-based sources of vitamin A. Take butternut squash, for example; a single 1-cup serving contains 63 calories, almost 3 g of fiber, and 745 micrograms (µg) of vitamin A, which meets the daily requirement for an adult woman.
How to Break Down a Squash
The most intimidating part of cooking fall squash is often cutting through the hard skin. Unlike summer squash, most fall squash varieties have thicker skin, along with seeds that need to be removed before preparing.
To help, microwave any squash with tough skin, such as acorn, Cinderella, kabocha, pumpkin, and spaghetti squash, to soften the tough skin before cutting. Use a chef’s knife to score the squash, slicing about a ¼-inch deep around the center of the squash, then pricking the skin with a fork to help steam escape.
For most varieties, five minutes is sufficient time to soften the skin without overcooking the squash. Let cool to the touch, then transfer to a cutting board.
Starting at the stem end, cut the squash in half lengthwise. The skin should be soft enough for the knife to cut through easily. Remove any seeds and stringy flesh using a large spoon. Or, for the ultimate ease, grab pre-cut squash from the produce section. While you’ll pay more per pound than whole squash, pre-cut squash can be a lifesaver for busy evenings.
Now, you’re ready to cook!
Honeynut Squash
Photo courtesy of Alexandra Caspero
A smaller cousin of the more popular butternut squash, honeynut squash has been specifically bred for a sweeter, nuttier flavor.
As they are only in season for a few weeks during the fall, if you find honeynut at your local store or market, grab as many as you can. Trust me, they will soon become your favorite squash. Use
honeynut in any recipe that calls for butternut squash. It’s best halved, with seeds removed, and then roasted to concentrate its naturally sweet flavor further.
Try it in this double-squash salad featuring roasted honeynut and delicata squash.
A smaller-sized squash with a gently ribbed, dark green and orange skin, the acorn squash is mild in taste, making it highly versatile.
Acorn squash is also the perfect storage squash as it’ll stay fresh for one to two months in a cool pantry. Try them stuffed with sausage and grains, roasted, or pureed into creamy soups.
This higher-protein soup is made with roasted acorn squash and carrots, and the prep couldn’t be easier. Halve the squash, roast until tender, then scoop into a blender and puree until creamy and smooth.
This golden-skinned squash gets its name from its texture; when cooked, the stringy strands resemble angel hair pasta, making it a great low-carb alternative to pasta.
To prepare, slice the squash in half, remove the seeds, and bake cut-side down until tender. Then, gently shred the squash with a fork to form the spaghetti strands.
Try it with your favorite pasta sauce, or in this spaghetti squash lasagna boat, with a bolognese sauce and plenty of melty cheese.
This pale yellow and green striped squash is one of my favorite low-prep squashes. The skin is thin enough to eat, which means you can slice it without having to microwave it first, and the creamy interior has a similar flavor to sweet potatoes.
Slice it, remove the seeds, then roast. Or, try it in this curry dish, with roasted delicata squash, cheater’s red curry sauce, and tofu for an extra boost of protein.
Arguably the most popular type of winter squash, butternut squash has a pale rind with a deep orange flesh. Its thinner skin can be peeled, making preparation easier than with other types of squash. Use a paring knife or vegetable peeler to remove the skin, then halve or cube before cooking.
This naturally plant-based pasta gets its flavor from roasted butternut squash, homemade pecan parmesan cheese, and seasonal lactino kale. Tossed with whole-grain pasta, it’s a nourishing and filling option, providing 17 grams of protein per serving.
Alternatively, for a fall-inspired twist on fettuccine Alfredo, puree roasted butternut squash and use it as a creamy pasta sauce in this butternut squash Alfredo pasta recipe.
Pumpkin
Photo courtesy of Alexandra Caspero
Yes, you can break down a pumpkin to steam (or roast) the flesh. However, for a lot less work, you can purchase canned pumpkin puree to use in everything from pie to cornbread, scones, and chili.
While sweetened pumpkin desserts often get a bad rap, pumpkin itself is a nutritional powerhouse. In addition to being a rich source of vitamin A, pumpkin is also a good source of potassium and vitamin C.
This healthy pumpkin waffle recipe utilizes an entire can of pumpkin puree, eliminating the waste of half-cans.
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