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.

Types:

• 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

Benefits

• 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