Squash and Gourds... Vegetables or fruits?

The word “squash” is derived from “askutasquash,” which literally means “a green thing eaten raw” in the language of the Nahahiganseck Sovereign Nation, the native Americans who controlled the area surrounding Narragansett Bay in present-day Rhode Island, portions of Connecticut and eastern Massachusetts. The squash is versatile. While some require cooking, others, like zucchini, can be prepared in every conceivable way: raw, sautéed, grilled, steamed, boiled, broiled, baked, fried, microwaved or freeze-dried. Easily puréed for soups, cakes, pies and quick breads, it also can be spiced and added to rice pilafs, cubed and grilled on skewers, added to stews and made into famous dishes like ratatouille and pumpkin pie. Served alone or as a side dish, the diverse flavors of squash lend itself to any occasion.

Squash and gourds are normally used as and mentioned as vegetables, but are actually fruits! Because they aren’t sweet, they are typically used as vegetables. But by botanical definition, fruits have their seeds on the inside. Squash are fruit, like tomatoes.

Squash can be a caloric bargain with a nutritional bonus.

Depending on the variety, a half a cup of squash ranges from 50 to 125 calories.

In one 4-ounce serving, squash provides 20% or more of your recommended daily value of magnesium, potassium, and vitamins A, C and E (vitamin E is found in the seeds).

Squash is also a good source of calcium.

High in nutrients and flavor, squash is also remarkably high in antioxidants and beta-carotene.

The terms “summer” and “winter” squash only loosely refer to when the squash is harvested—most are available year-round. The terms more accurately group the squash by durability.

Summer Squash

Summer squash are thin-skinned and bruise easily (think zucchini), so look for firm, blemish-free ones with taut skin. Typically, the smaller ones are sweeter and more tender. Summer squash are moister(they contain more water) than winter squash. Summer squash are good for about a week in the refrigerator before they begin to soften and wrinkle.

Summer squash, like zucchini, are thin-skinned and begin to soften in a week or so.

Winter Squash

Winter squash, on the other hand, have hard, thick rinds (think acorn squash). They are so hardy that you may find yourself needing a hammer to tap the knife’s handle when trying to cut one in half. This thick skin puts longevity on their side: You can keep winter squash fresh in cool, dark places for one to three months. Winter squash are drier (they contain less moisture) than summer squash.

Winter squash, like acorn squash, have very thick skins that make them more durable.

Squash Tips

Avoid storing squash near apples, avocados or passion fruit, all of which are natural ripening agents that release ethylene gas. While they are great to throw into a paper bag to aid the ripening process of other fruits like pears, bananas and tomatoes (and to quicken plant flowering), they only discolor and decay zucchini and other dark green squash.

When storing winter squash with a woody stems, such as acorn, buttercup, butternut, turban squash and pumpkins, leave a 4-inch (or longer) stem on the fruit. Fleshy or softer stems, such as those found on banana and hubbard squash, can be cut to one 1 to 2 inches. This helps to retain moisture.

Vegan Zucchini Lasagna

Serves 9 (or a hungry brood of 4)

Ingredients

9 lasagna noodles

1 block (16 oz.) firm or extra firm tofu, drained

2 TBSP olive oil

1 ½ tsp. kosher salt

1 tsp. dried oregano

2 cloves garlic

1 tbsp. nutritional yeast

1 large zucchini peeled and slice lengthwise

1 24 oz. jar marinara sauce

Vegan cheese (optional)

Vegan parmesan (optional)

Directions

Preheat oven to 350° F. Bring a large pot of water to a boil. Salt the water, and then boil lasagna noodles for 10 minutes. Once done, drain and add cold water.

In a food processor, blend the tofu, oil, salt, oregano, garlic and nutritional yeast until smooth and the consistency of ricotta.

Peel and slice the zucchini lengthwise with a mandolin.

In a 9x13 baking dish, add ½ cup of the sauce.

Pat dry 3 lasagna noodles and add to the pan. Spread half the tofu mixture (you might have to use your hands), then layer with half the zucchini, overlapping slightly.

Add ½ cup sauce then layer with 3 more noodles, the remaining tofu, and the remaining zucchini. Then top with another ½ cup sauce.

Top with remaining 3 noodles, and then pour the remaining sauce on top.

Cover the pan loosely with foil, then bake in preheated oven for 40 minutes.

During the last 5 minutes, top with cheese and sprinkle with parmesan if desired.

Let rest for 5 minutes. Cut and serve.

Stuffed acorn squash is a popular vegetarian entree for Thanksgiving or any fall evening. This stuffed squash recipe is a vegetarian and vegan balanced meal with healthy and high-fiber beans for protein. Stuffed squash recipe courtesy of Bush's® Beans. 

Baked Stuffed Acorn Squash

Ingredients

3 acorn squash

1 28 ounce can vegetarian baked beans, drained

4 tbsp. barbecue sauce

2 tbsp. maple syrup 

4 tbsp. brown sugar

2 tbsp. vegan butter or margarine

Directions

Cut each squash in half widthwise. Slice ¼ inch off the rounded end of each half so the squash sits upright without wobbling. Scrape out the seeds with a spoon and discard (or save for roasting).

Mix baked beans, barbecue sauce, maple syrup and brown sugar in small mixing bowl. Divide mixture evenly among squash halves and top each half with ½ tablespoon vegan butter or margarine.

Bake at 350 degrees for 45 to 60 minutes. Cover lightly with foil if filling starts to dry.

Serve and enjoy!

Come back tomorrow for the second installment of the Squash series.