The following post comes to us from MindfullyEdible.com...

Ah yes, the time has come: we all suddenly remember pumpkin is our favourite food; we make excessive amounts of butternut squash soup, and buy inedible gourds to put on our kitchen tables.

Except, I'd like to ask: exactly how informed are you on squashes? Maybe you think that by knowing that they are a vegetable - and thus "healthy" - you've got this topic covered...WRONG!

To begin, the term squash actually refers to a categorization of a type of gourd - of which there are various types. Sticking with squash, there are 2 main types: summer and winter. I already know what you're thinking: summer squash is available in summer, winter squash in winter. I'm afraid it's not that simple my friend! Yup, it's a bit misleading...but summer squash is available all winter long, while winter squash is generally on the market in late summer and during the fall - as well as, yes, winter.

THE STARCH FACTOR

Here's the deal: sure, there's room in a healthy diet for all types of squash - so no need to take any of the following too seriously and go squash-policing your meal plan...but it's important to remember the non-starchy vs. starchy squash rule!

NON-STARCHY SQUASH

"Non-starchy" vegetables are generally classified as those that have less than 5 grams of carbohydrates per serving. They also tend to have a lower calorie count - of about 25 calories per serving. The following squashes count as non-starchy veggies:

CUSHAW

SUMMER

CROOKNECK

SPAGHETTI

ZUCCHINI

STARCHY SQUASH

While both starchy and non-starchy vegetables have an important role to play in a balanced and healthy diet, you should be mindful of the amount of starchy vegetables you're consuming. Loading up on starchy veggies as your sole source of vegetables is simply not the healthiest approach. Here are the starch squashes, to be enjoyed in moderation - which, let me tell you, can be quite the challenge once you've tasted the glory of a buttercup squash (a cousin to the winter butternut)...

ACORN

BUTTERNUT

PUMPKIN

Okay, so hopefully I haven't scared you with all this "carby" business, but you might as well know the truth. Yes, spaghetti squash isn't as creamy and sweet and rich and delicious (I can go on) as buttercup - which is literally a dessert on its own - but they each play their part ;)

Now for the fun part of the discussion: how to add squash to your diet.

4 WAYS TO USE SQUASH (THAT YOU'RE LIKELY NEGLECTING...)

1. SMOOTHIES! Roast them in the oven for 30-60 minutes (depending on size and variety) and then dice up, throw into a ziplock bag, and freeze. They make wonderful additions to smoothies (or, my favourite, smoothie bowls) - all the creaminess and "nice-cream-ness" of bananas...with less sugar and a whole lot more vitamin A! If you like the sound of that...try my Autumn Smoothie Bowl recipe here:

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2. PORRIDGE/"PALEO BOWLS". Similar process here - minus the freezing. Essentially, you can roast and mix these little treasures into just about anything...oatmeal, yogurt, or mash it up by itself and sprinkle with toppings like dried golden berries, cacao nibs, buckwheat groats, hemp seeds, spices such as cardamon, cinnamon, nutmeg, ginger - get creative!

10 min

Banana Nut Porridge

ingr.

5m. prep.| 5m. cooking

20 min

Cardamom Quinoa Porridge

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5m. prep.| 15m. cooking

25 min

Kapha Reducing Breakfast Porridge

ingr.

5m. prep.| 20m. cooking

12 h 2 min

Overnight Barley Porridge

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2m. prep.| 720m. cooking

10 min

Paleo Maple-Nut Porridge with Banana

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5m. prep.| 5m. cooking

17 min

Pumpkin Quinoa Porridge

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5m. prep.| 12m. cooking

1 h 10 min

Raw Buckwheat Breakfast Porridge

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70m. prep.| 0m. cooking

20 min

Teff Porridge with Blood Orange & Coconut Butter

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5m. prep.| 15m. cooking

25 min

Banana Almond Teff Porridge

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5m. prep.| 20m. cooking

45 min

Black Rice Porridge Sautéed Apples

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15m. prep.| 30m. cooking

1 h 25 min

Chai Masala Amaranth Porridge & Saffron Pears

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15m. prep.| 70m. cooking

20 min

Perfect Teff Porridge

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5m. prep.| 15m. cooking

10 min

Quinoa Breakfast Porridge

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5m. prep.| 5m. cooking

30 min

Simmered Blueberry Coconut Porridge

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10m. prep.| 20m. cooking

7 min

Paleo Coconut Porridge

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7m. prep.| 0m. cooking

8 h

Chia Seed Breakfast Bowl

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480m. prep.| 0m. cooking

5 min

Cauliflower Nice Cream Bowls

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5m. prep.| 0m. cooking

55 min

Coconut Banana Oats with Sesame Quinoa Cereal

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10m. prep.| 45m. cooking

2 h

Blueberry & Chia Seed Breakfast Pudding

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120m. prep.| 0m. cooking

30 min

Granola & Maple Nut Chocolate Chia Seed Pudding

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10m. prep.| 20m. cooking

20 min

Mango & Lime Chia Puddings

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20m. prep.| 0m. cooking

8 h

Matcha & Chia Pudding with Granola and Raspberries

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480m. prep.| 0m. cooking

2 h

Turmeric Chia Pudding, Buckwheat-Raspberry Parfiat

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120m. prep.| 0m. cooking

10 min

Kefir Peach Overnight Oats

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5m. prep.| 5m. cooking

8 h 5 min

Overnight Apple Pie Quinoa Oats

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5m. prep.| 480m. cooking

8 h 5 min

Overight Peanut Butter and Jelly Quinoa Oats

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5m. prep.| 480m. cooking

5 min

Overnight Superfood Bowl with Chia and Quinoa

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5m. prep.| 0m. cooking

6 h

Black Sesame & Honey Pudding

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360m. prep.| 0m. cooking

25 min

Pink Oatmeal with Roasted Bananas

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10m. prep.| 15m. cooking

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3. BAKING. Sure, we've all heard of pumpkin bread/muffins (boring! #beentheredonethat). But did you know that you can basically throw squash cubes into just about any baked goods recipe?! It's a great gluten-free option, and tends to adds moisture and "dewiness" to dessert...um hello, that is never a bad thing! Check out how I used a mix of squash types in a "vegan fudge" rendition I whipped up here:

4. NUT MILK. Okay, you've got to admit that you did NOT see this coming. Well, good news - it's true. Instead of throwing out the seeds after roasting your squash, save them, soak them overnight, and go ahead and make nut milk just like you would with any other ("more mainstream") nut like with almonds...Yup, I just saved you $4.99. You're welcome.

The pulp can be dehydrated into flour (similar to almond flour), or you can throw it straight into the food processor with chickpeas to make a mean hummus ;)

So there you have it, your squash knowledge has officially been taken up a notch.

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