The Wellorist


Dietary Preference
Clear Form

Meal How To: Squash

Buying Tips

  1. Look for any signs of cracks or soft spot (this indicates that the squash was harvested too early).
  2. Avoid shiny - this generally means the squash was picked too early.
  3. Check the color - you want your squash to be rich with a deep tone.


  • Summer squash: Zucchini Squash, Rounded Zucchini, Crookneck Squash, Scallop Squash, Cousa Squash, Tatume Squash, Tromboncino Squash
  • Winter Squash: Acorn Squash, Buttercup Squash, Butternut Squash, Delicata Squash, Dumpling Squash, Hubbard Squash, Kabocha Squash, Pumpkin Squash


  • Beta-carotene: boosts immune system and lowers cancer risk
  • Antioxidants: decreases bad cholesterol, reduces inflammation in the brain, and fights against premature skin aging
  • Fiber: helps reduce total cholesterol levels, increases the feeling of fullness, and improves gut health
  • Manganese: regulates blood sugar, improves bone health, and increases absorption of important vitamins and minerals

Prep Methods

  • Stovetop: Slice and pan fry with water or oil, salt, and pepper
  • Oven: Roast with oil, salt, and pepper

Make it a Meal

Add healthy fats, protein and optional produce and grain to make it a meal.

  • Protein: Chicken, turkey, fish, steak, tempeh, tofu, or beans
  • Fat: Avocado, olive oil, avocado oil, chopped nuts, tahini, cheese
  • (Optional) Vegetables: Cooked greens (spinach, kale), cold salad greens, peppers, onion, garlic, mushrooms, tomatoes, broccoli, cauliflower, etc.
  • onion, garlic, sweet potato, mushrooms, tomatoes, zucchini
  • (Optional) Grain: quinoa, barley, farro, or rice

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