Your Ultimate Squash Guide

September 23, 2019

It’s the wonderful season of the squash! Squash is generally thought of as a winter vegetable, however the season generally runs from late summer to mid-winter, with some varieties available all year.

Squash is a powerhouse of nutrients. Packed with vitamins A, B6 and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. Yellow squash is also rich in the mineral manganese which helps boost bone strength and helps process fats and carbohydrates.

Health Benefits of Squash

Boosts Immunity

Manages Diabetes

Anti-inflammatory Capacity

Prevents Infections

Improves Lung Health

Protects Heart Health

Regulates Blood Circulation

Strengthens Bones

Low in Calories

Vegetable Source Of Protein

Choosing a Squash

The Size

When choosing, always go with a squash that feels heavy for its size.

The Colour

Always choose a squash that is rich and deep in colour.

The Skin

The skin should be dull and matte, shiny indicates that the vegetable was picked too early. Avoid cracks, cuts and soft spots.

The Stem

The stem should be firm, dry and intact. Mold and softness indicate that the squash is past its prime.

What’s Your Favourite?

Butternut Squash

Butternut squash are cylindrical with a bulb-shaped end. It’s best to store for a few weeks to let the flavor to develop, but they last for months. Bake, sauté, or add to soups and stews.

Kabocha Squash

This Japanese varietal has a flavor similar to sweet potatoes. Bake, steam or puree in soups.

Spaghetti Squash

These oblong shaped squash have stringy flesh you can scrape out after baking to create spaghetti-like strands. Use as a pasta substitute or in soups.

Acorn Squash

With their cute acorn shape, this guys are reliable and delish. Try them baked or stuffed.

Sweet Dumpling Squash

These taste similar to a sweet potato and can be baked, roasted, mashed or added to soups.

Red Kuri Squash

This squash is part of the Japanese squash family. It is creamy and sweet with a deep orange skin. Enjoy roasted and tossed in olive oil or add to soups and stews.

Carnival Squash

This squash is a cross between acorn and sweet dumpling squash, and can be easily substituted for either one. The flesh is sweet is great for stuffing, baking, or using in soup.

Banana Squash

This varietal has light yellow skin and long shape mirror the banana fruit. The sweet, orange, meaty flesh is great in soups, curries or in salads.

Blue Hubbard Squash

This squash is the perfect substitute for pumpkin in your pies!

Buttercup Squash

This squash has orange flesh and becomes dense, mild and a bit dry after cooking. It is best enjoyed roasted or added to soups.

Delicata Squash

The thin-skinned delicata has a soft, creamy consistency similar to sweet potatoes. It can be baked, sautéed, steamed or stuffed and the skin is delicious!


One of the most popular of the winter squash. Carve, bake, steam, add to stews and don’t forget to roast the seeds!

Honey Bear Squash

Otherwise know as The Little Green Pumpkin. They are an acorn squash, sweet in flavour and perfect when baked.

Bonbon Squash

Easy to grow with a sweet and creamy flavour- perfect for soups.

Gold Rush Squash

With their bright yellow skin they are easy to identify and delicious when cooked on the grill.

Yellow Summer Squash

Available all year round, however they reach their peak in the summer months. They are mild in flavour and taste sweet when cooked.

Cuarzo Squash

This grey zucchini has a long growing season and is resistant to disease.

Papaya Pear Squash

This summer squash looks like a tropical fruit and takes 40 days to from seed to harvest.


Easy to grow and perfect for the grill!

Enjoy these delicious Squash recipes

Apple Stuffed Squash

Roasted Acorn Squash

Crock-Pot Bolognaise Sauce with Spaghetti Pasta or Squash and Veggies