Squash, a versatile and flavorful ingredient, shines in both summer and winter cuisines. Whether you're a seasoned cook or a novice in the kitchen, this guide will provide you with a plethora of healthy and delicious squash recipes to explore.
Understanding Squash Varieties
Before diving into the recipes, let's explore the diverse world of squash. There are two main categories: summer squash and winter squash.
Summer Squash
Summer squash varieties, harvested while still tender, include zucchini, yellow crookneck squash, pattypan, and eight ball. They are known for their soft skin and moist flesh.
Winter Squash
Winter squash, on the other hand, are harvested in late summer or fall. They have hard shells and tougher rinds, allowing them to be stored for extended periods. Popular winter squash varieties include butternut, acorn, delicata, and spaghetti squash.
Nutritional Benefits of Squash
Squash is not only delicious but also packed with essential nutrients. Summer squash is a good source of vitamin C, B vitamins, vitamin K, and potassium. Yellow crookneck and other summer squash types are rich in antioxidants. Vitamin C boosts immunity and aids wound healing, while potassium helps regulate blood pressure. Vitamin K contributes to healthy teeth and bones.
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Tips for Selecting and Storing Squash
Summer Squash
When selecting summer squash, look for firm fruits with smooth skin and a fresh, healthy stem. Smaller squash generally offer the best flavor and texture.
Winter Squash
Whole, unpeeled winter squash can be stored in a cool, dry place like a drawer or basket. Once peeled and cut, store it in the refrigerator in an airtight container.
Preparing Squash for Cooking
Cutting Squash
To easily cut squash, soften it in a preheating oven for about 5-8 minutes. This makes it easier to cut into without risking injury.
Freezing Squash
To freeze squash, dice it, blanch it in boiling water for 1 minute, flash freeze it on a cookie sheet for 1 hour, and then store it in a labeled ziplock bag.
Cutting Techniques
Summer squash can be cut, julienned, diced, or spiralized into noodles.
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Healthy Squash Recipes
Summer Squash Recipes
1. Sautéed Zucchini and Squash
This recipe utilizes a simple salting step and quick sauté technique to lock in a crisp, tender bite every time.
Ingredients:
- Zucchini
- Yellow squash
- Olive oil
- Salt
- Black pepper
- Garlic (optional)
Instructions:
- Trim and halve the zucchini and yellow squash.
- Remove the seeds.
- Place the squash in a colander, sprinkle with salt, and toss.
- Let sit for 20-30 minutes to draw out excess moisture.
- Pat them dry with a clean kitchen towel or paper towels.
- Heat olive oil in a large non-stick skillet over medium-high heat.
- Cook for 1-2 minutes without stirring to allow light caramelization.
- Flip and cook for 1 more minute.
- Add minced garlic (optional) after flipping.
- Season with black pepper and adjust salt to taste.
2. Summer Squash, Lima Bean, and Corn Medley
This vibrant dish balances flavors and sweetness, with the summer squash adding a silky mouthfeel to the corn, lima beans, and red pepper.
3. Creamy Squash Soup
This silky, savory soup uses yellow squash or zucchini, offering a subtle flavor that pairs well with hints of cinnamon, sage, and cumin.
4. Dehydrated Squash Chips
A fun and crunchy snack for summer road trips, plant-based picnics, and hiking treks. These chips can last up to three months with proper storage.
5. Raw Zucchini Cannelloni
Turn zucchini or yellow squash into pasta for a creative and adaptable dish.
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6. Cheesy Squash Casserole
A comforting casserole featuring squash, cheese, and a crispy topping.
7. Chocolate Walnut Zucchini Bread
A wholesome plant-based update to zucchini bread, packed with nutrients and fiber.
8. Healthy Yellow Summer Squash Casserole
This side dish has tender sliced squash, gooey melted cheese, fresh basil, and golden breadcrumbs.
Ingredients:
- 2 lbs. summer squash (zucchini and yellow squash), cut into ¼-inch slices
- 2 ½ Tbsp. olive oil
- 1 ¼ tsp. salt, divided
- ½ tsp. pepper
- ⅓ cup Parmesan cheese, grated
- ⅓ cup Panko breadcrumbs, gluten-free
- ¼ tsp. garlic powder
- 2 Tbsp. fresh parsley, chopped
Instructions:
- Preheat oven to 350 degrees.
- Cut yellow squash and zucchini into thin, ¼-inch slices.
- Sprinkle ½ teaspoon salt over the zucchini and squash slices. Let sit for 10 minutes and then dab to remove excess moisture with a paper towel.
- Spray a 9-inch square baking dish with non-stick cooking spray.
- Arrange the zucchini and squash in rows.
- Drizzle olive oil over the zucchini and squash and then sprinkle with salt and pepper.
- In a small bowl combine Parmesan cheese, breadcrumbs, and garlic powder. Toss to combine and then sprinkle over the zucchini and squash.
- Cover baking dish with aluminum foil and bake in preheated oven for 30 minutes.
- Remove foil and turn heat to a High broil for 3-5 minutes.
9. Parmesan Baked Yellow Squash
This simple recipe features yellow squash slices baked with Parmesan cheese.
Ingredients:
- Yellow squash
- Grated Parmesan cheese
- Garlic salt and pepper
Instructions:
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper.
- Wash and dry the yellow squash, and then cut each one into ¼-inch thick slices.
- Arrange the squash rounds on the prepared pan.
- Lightly sprinkle the squash with garlic salt and freshly ground black pepper.
- Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.
- Bake for 15 to 20 minutes, or until the Parmesan melts and turns a light golden brown.
Winter Squash Recipes
1. Maple Roasted Brussels Sprouts and Squash
Delicious roasted veggies tossed in an almond butter balsamic dressing, perfect for a healthy side dish or holiday meal.
2. Roasted Acorn Squash Nourish Bowls
Packed with kale, quinoa, roasted chickpeas, and red onion, these bowls offer a ton of flavor and texture.
3. Spaghetti Squash with Turkey Sausage Ragu
A lower-carb dinner option made with tons of veggies.
4. Butternut Squash Mac and Cheese
A healthy makeover of classic macaroni and cheese with whole-grain pasta, gruyere cheese, rosemary, and lots of butternut squash.
5. Roasted Butternut Squash with Smoked Paprika and Turmeric
A vegan and paleo recipe for roasted butternut squash with smoked paprika and turmeric.
6. Butternut Squash Lasagna
An impressive and show-stopping dish that can be made ahead of time.
7. Easy Cheesy Stove-Top Butternut Squash
A delicious stovetop recipe that comes together in just 40 minutes, perfect for Thanksgiving or a weeknight dinner.
8. One Pan Roasted Squash, Apple, and Sausage Dinner
A fast family-friendly weeknight meal packed with flavor from various spices, Dijon, maple syrup, and sherry vinegar.
9. Cheesy Mexican Quinoa Stuffed Acorn Squash
A healthy dinner that only takes 30 minutes to make.
10. Individual Vegetarian Shepherd’s Pies with Butternut Squash Topping
A delicious fall-veggie-packed comfort food meal.
11. Vegan Butternut Squash Soup
A flavorful and creamy soup that is vegan, paleo, whole 30 compliant, and gluten-free.
12. Roasted Delicata Squash Salad with Warm Pickled Onion Dressing
A superfood bonanza filled with healthy vegetables, nuts for protein, and a delicious dressing.
13. One Pan Chicken with Squash and Mushrooms
A quick and easy dinner that takes just a single sheet pan and 15 minutes of active time.
14. Stuffed Spaghetti Squash with Chicken Sausage, Ricotta, and Marinara Sauce
Cheesy and total comfort food.
15. Spaghetti Squash Salad with Chevre, Almonds, and Lemon Thyme Dressing
A flavorful and satisfying salad.
16. Pumpkin Risotto
A creamy and savory risotto made with pumpkin puree, brown rice, sage, and pumpkin pie spices.
17. Roasted Spaghetti Squash with Mushroom Sauce
Spaghetti squash topped with savory mushroom sauce with caramelized onion, roasted garlic, and rosemary.
18. Roasted Butternut Squash
Crispy and caramelized on the outside and soft and buttery on the inside, roasted butternut squash is the perfect alternative to potatoes or sweet potatoes.
Ingredients:
- Butternut squash cubes
- Olive oil
- Kosher salt
- Garlic powder
- Chili powder
Instructions:
- Preheat the oven to 425°F.
- Line a rimmed baking sheet with high-heat-resistant parchment paper.
- Place the butternut squash cubes in a large bowl.
- Add the olive oil and use your hands to mix it into the squash cubes.
- Add the salt, garlic powder, and chili powder. Mix well.
- Arrange the butternut squash cubes on the prepared baking sheet in a single layer.
- Roast them for 15 minutes.
- Gently stir, then continue roasting until tender, 10-15 more minutes.
19. Healthy Squash Casserole
A lightened-up version of a classic squash casserole.
Ingredients:
- Squash, sliced into 1/4-inch slices
- Onion, diced
- Avocado oil spray
- Chicken or vegetable stock
- Garlic
- Salt and pepper
- Shredded cheese
- Panko breadcrumbs
Instructions:
- Preheat your oven to 350 degrees.
- Cut the squash into 1/4-inch slices and dice the onion.
- In a dutch oven or stock pot, saute the squash in avocado oil spray over medium heat until soft, about 5-7 minutes.
- Remove the squash from the dutch oven and let it sit in a colander for a bit to remove some of the excess liquid.
- Deglaze the dutch oven with chicken or vegetable stock.
- Add the onion and saute until soft and translucent, about 3-5 minutes.
- Turn off the heat and add the garlic, salt, and pepper.
- Spread the mixture in a sprayed 9x13 baking dish and top with the remaining shredded cheese and panko.
- Bake for 20-25 minutes, or until golden brown.