Squash

Squash is commonly used as a vegetable in cooking, though botanically, it is classified as a fruit since it contains seeds. It is often incorporated into soups, stews, salads, and baked goods, offering a sweet or nutty flavor depending on the type and maturity of the squash. The seeds of certain varieties of squash can also be roasted and eaten as a nutritious snack.

Squash is low in calories, making it a popular choice for weight-conscious individuals. A 100-gram serving of butternut squash provides approximately 45 calories.

Protein content in squash is modest, with about 1 gram of protein per 100 grams of butternut squash.

Squash is virtually fat-free, with less than 0.1 grams of fat per 100 grams of butternut squash.

Carbohydrates are present primarily in the form of dietary fiber and natural sugars, with around 12 grams per 100 grams of butternut squash.

It is rich in vitamins, particularly vitamin A, providing more than 100% of the daily value per 100 grams. It also contains vitamin C and members of the B-vitamin complex.

Squash is a good source of several minerals, including magnesium, potassium, and manganese.

Consuming squash can contribute to overall health, providing essential nutrients while supporting healthy digestion due to its fiber content. Its high vitamin A content is beneficial for vision and the immune system, while its antioxidant properties can help reduce inflammation and combat free radicals.

While squash is generally safe and healthy, it can cause an allergic reaction in some individuals. Additionally, certain squash types may contain cucurbitacins, which can be bitter and potentially toxic if consumed in large quantities.

Squash is featured in a variety of recipes, from Italian zucchini fritters and American pumpkin pie to Middle Eastern stuffed squash and Indian squash curry.

It can be roasted, steamed, sautéed, or pureed. Squash can also be eaten raw in salads or spiralized as a substitute for noodles.

Squash pairs well with a range of flavors and ingredients, including herbs like sage and thyme, spices such as cinnamon and nutmeg, and proteins like chicken and beef.

Squash is an incredibly adaptable ingredient that features prominently in cuisines across the globe. It offers a wealth of nutritional benefits and can be prepared using various methods. With a wide range of types and flavors, squash complements many dishes, providing both culinary diversity and health benefits.