squash 101: how to
choose and cook them

Have you ever looked at all the varieties of squash at the grocery store and wondered what's the difference between them? You're not alone! A squash is a popular yet misunderstood vegetable. It's easy to prepare in a variety of ways: soup, fries, puree, and more! It's time to find out more about this delicious, low-cost food.

The perfect puree: acorn squash

The perfect puree: acorn squash

Acorn squash is perfect for making puree. You can serve it with meat or even use it as baby food. Its sweet taste and its hint of nutty flavour make it ideal for a side dish or a meal for your young child. And it's an excellent source of iron, fibre, and vitamin C. It's got everything going for it!

You can easily recognize an acorn squash because it has dark green skin and an orange spot. To make sure it's ripe enough, pick one with a spot of orange that's lighter or smaller.

For a healthy alternative: spaghetti squash

For a healthy alternative: spaghetti squash

As its name suggests, spaghetti squash is a great alternative to... spaghetti! Its neutral flavour makes it the perfect base for a variety of toppings. To make the noodles, start by halving the squash. Then empty it and bake in the oven at 375 F for 30 minutes. Use a fork to scrape the inside out. These "noodles" are as nutritious as they are delicious!

Serve with:

  • Mom's spaghetti sauce
  • Homemade alfredo sauce
  • Your favourite sauce purchased at Super C for a quick meal

For a healthy alternative: spaghetti squash
For a simple meal: turban squash

For a simple meal: turban squash

A turban squash is easy to recognize because of its shape. Its colour ranges from cream, orange, to green. If you're looking for a simple, low-cost dish, simply cut the top off, empty it, and stuff it with the ingredients you like. Its non-starchy flesh and mild taste make it a perfect alternative to potatoes in a puree.

A few suggestions for toppings:

  • Vegetables, bacon, and cheese
  • Ground meat, onion, and cheese
  • Bechamel sauce, mushrooms, and cheese

For pies or soup: butternut squash

For pies or soup: butternut squash

The butternut squash is perfect for soups and pies. To help extend its shelf life and cook it more quickly, simply peel the skin off, cut into cubes, and freeze. That way whenever you want a comforting soup, it'll be ready to cook. Simply cook it with other vegetables and chicken broth.

See which vegetables are listed in this week's flyer

Butternut squash is also a great alternative to pumpkin in a pie. Serve with a scoop of ice cream or top with whipped cream for a guaranteed crowd-pleaser.

For pies or soup: butternut squash

Practical tip for quick cooking

Squash can be prepared in a variety of ways depending on the meal you have in mind. If you're short on time, the microwave is your best bet. Use a fork to pierce a few holes in the flesh and heat in the microwave for about 15 minutes. You can then halve it and empty it before preparing it the way you want!

Just like pumpkin seeds, other variety of squash seeds can be used as a healthy snack. Place them on a sheet pan and bake in the oven. They'll be ready for your favourite seasoning.

You're now ready for squash season!

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