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Writer's pictureBrent MacGillivray

Is Squash the Ultimate Fall Comfort Food? Uncovering the Lesser-Known Side of This Versatile Veggie




As fall approaches, a feeling of warmth and comfort fills the air. The leaves change hue, temperatures drop, and the cozy vibe invites us to indulge in our favorite comfort foods. One standout in the comfort food category is squash. With its rich flavor and incredible adaptability, squash deserves a closer look. Let’s explore everything you need to know about this seasonal gem!


The Different Types of Squash


Surprisingly, squash comes in two main categories: summer squash and winter squash.


Summer Squash


Summer squash, including varieties like zucchini and yellow squash, is picked when still tender and high in water content. These vibrant squashes are ideal for grilling, sautéing, or baking. In fact, you can stir-fry sliced zucchini with bell peppers and onions for a colorful, healthy side dish that brings spring-like freshness to your fall table.


Winter Squash


Winter squash, such as butternut, acorn, and spaghetti squash, is harvested when fully mature, featuring thicker skin and a denser texture. Their deeper, sweeter flavors are perfect for hearty soups, casseroles, or roasted dishes. For instance, a baked spaghetti squash can be used as a low-carb substitute for pasta in dishes loaded with your favorite marinara sauce.


Nutritional Benefits of Squash


Not only is squash delicious, it's also nutritionally robust.


Vitamins and Minerals


Squash boasts high levels of vitamins A, C, and E. These vitamins support immune function, improve skin health, and promote healthy digestion. Consuming just one cup of cooked butternut squash provides over 450% of your daily recommended intake of vitamin A, which is great for eye health.


Low in Calories


Moreover, squash is low in calories—one cup of cooked butternut squash contains about 82 calories. It's a fantastic choice for those aiming for a satisfying meal without the guilt.


Cooking with Squash: Techniques and Ideas


Ready to bring squash into your cooking routine? Here are some delicious methods to try.


Roasting


Roasting is a popular technique for squash. When cubed and tossed with olive oil, salt, and pepper, squash becomes delectably caramelized. Roast at 400°F for 25-30 minutes until tender. You'll be rewarded with a flavor-packed side that pairs well with almost any main dish.


Soups and Purées


A warm bowl of soup really captures the essence of comfort food. Butternut squash soup is a classic that balances sweetness with spices. Blend cooked butternut squash with vegetable broth, garlic, and a touch of cream to create a velvety, satisfying dish perfect for chilly evenings.


Stuffing


For something different, stuff acorn squash with a mix of quinoa, cranberries, nuts, and spices. This dish not only looks inviting but is also packed with nutrients to keep you energized.


Squash in Sweet Dishes


Squash is not just for savory meals—it shines in desserts too!


Squash Desserts


While pumpkin pie is a well-known favorite, don't underestimate butternut squash in muffins or pancakes. These treats gain moisture and a warm sweetness that pairs delightfully with cinnamon and nutmeg. Imagine starting your fall morning with a fluffy pancake that features squash!


Squash as a Baking Substitute


You can also use squash puree in baked goods like brownies or chocolate cakes. Substituting some of the fat with pumpkin puree results in a fudgy texture and sneaks in extra nutrition, making treats just a bit healthier.


The Perfect Pairings


Squash is versatile and pairs well with a range of flavors.


Herbs and Spices


Elevate the taste of squash with herbs like rosemary and thyme, or spices such as cinnamon and nutmeg. These additions will enhance the dish and bring warmth to every bite.


Proteins and Grains


Combine squash with proteins like chicken or sausage. You can also mix it with grains like farro or barley for a filling meal. This combination not only provides a balanced plate but also adds depth and richness to your culinary creations.


Seasonal Squash Recipes to Try


Feeling inspired to cook with squash? Here are a couple of recipes to kickstart your culinary adventure!


1. Roasted Butternut Squash Soup


  • Ingredients: 1 butternut squash, half an onion, 3 garlic cloves, 4 cups vegetable broth, 1/2 cup cream, 1/4 teaspoon nutmeg, salt, and pepper.

  • Instructions: Roast the butternut squash, onion, and garlic until soft, about 30-40 minutes. Blend with vegetable broth until creamy. Stir in cream and season with nutmeg, salt, and pepper to taste.


2. Stuffed Acorn Squash


  • Ingredients: 2 acorn squashes, 1 cup quinoa, 1/2 cup dried cranberries, 1/2 cup chopped nuts, 1 teaspoon dried thyme, and 2 tablespoons maple syrup.

  • Instructions: Cook quinoa according to package instructions. Mix cooked quinoa with cranberries and nuts. Halve acorn squashes, scoop out seeds, and stuff with the quinoa mixture. Drizzle with maple syrup and roast at 375°F for 45 minutes or until the squash is tender.


Embracing the Squash Season


Squash is truly a fall comfort food champion, offering an array of flavors and nutrients for every meal. From soups to baked desserts, there's a squash dish ready to warm your heart and home. So, when the air turns crisp and leaves start to drop, don’t forget to embrace the versatility of squash in your kitchen!


Whether you're a seasoned chef or a cooking novice, squash deserves a special place in your meal rotation. Enjoy the journey and happy cooking!

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