Squash come in a wide variety of shapes, sizes and colors and belong to the same family as cucumbers and melons. The versatile vegetable is low in both calories and fat and rich in fiber, vitamins A and C, calcium, magnesium, potassium and iron. Depending on the variety, a half-cup serving of squash contains 20 to 60 calories, 1 to 5 g of dietary fiber, 4 to 15 g of carbohydrates and no fat.
Summer Squash
Summer squash varieties tend to be harvested earlier and tend to have a softer skin and moister, sweeter flesh than winter squash. Some of the most popular varieties of summer squash include zucchini, crookneck, straightneck and scallop squash. Harvesting summer squash when the fruits are relatively immature results in fewer overall nutrients than in winter varieties. A large portion of the nutrients are found in the skins of summer squash, so do not remove them before preparing or cooking.
Winter Squash
Winter squash varieties, such as acorn, butternut, banana, sweet dumpling, spaghetti or Hubbard, have a thick, tough and inedible outer rind. Most winter squash varieties have a rich, nutty flavor with a darker and more nutrient-rich orange or yellow flesh. While summer squash may be consumed raw, winter squash has to be cooked.
Cooking
Due to its softer flesh, summer squash varieties can be grilled, steamed, sauteed or boiled. The flavor profiles of summer squash are similar enough to interchange in recipes. Used sparingly, herbs such as dill, cumin, parsley, rosemary, marjoram and savory enhance the subtle flavors of summer squash.
Most winter squash varieties must be baked or roasted to soften the flesh within. While you can cook winter squash in the microwave or in a pot of boiling water, you'll sacrifice some of the flavor. The nutty flavors of many winter squashes mean they can serve as substitutes for pumpkin in cakes, breads and pies. The seeds and male blossoms of all squash varieties are edible as well.
Selection And Storage
Whether you're purchasing summer or winter squash, look for fruits that are heavy for their size, indicating a high moisture level. Summer squash should have a glossy skin free of nicks, bruises and soft spots. Store summer squash in your refrigerator for up to a week.
Winter squash should have a smooth and dry skin with a dull appearance. Glossy or soft skin indicates the squash was harvested prematurely. Always purchase winter squash with a stem to prevent bacteria from entering the fleshy portion. Due to the tough rind, you can store winter squash in a cool, dry location for up to three months.
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