1/2 cup or 3 squash is a serve, and is a:
Good source of fibre, vitamin C.
Source of niacin.
Nutritionally, squash are a good source of vitamin C and provide some protein and fibre as well as a range of vitamins and minerals. Their high water content (91%) makes them a very low kilojoule vegetable with only 112kJ per serve.
Acorn Green: March
Aussie: all year
Gold: April, October
Green: all year
Choose smaller, firm and brightly yellow coloured squash (also available in green varieties). Avoid vegetables with cuts or bruising - squash needs to be handled carefully as it damages easily.
It should be eaten as soon as possible after purchase, as it deteriorates quickly. Store in an airtight plastic bag in the refrigerator crisper.
Cut away any remnant of the woody stem from the top of the squash and wash in cold water. Because of its high water content, squash does not tend to hold up well when roasted or cooked for extended periods. Larger squash will hold together if hollowed out and filled with savoury stuffing then baked. Raw squash makes a colourful and refreshing addition to salads.
A member of the gourd or cucumber family, which includes the zucchini, the button squash is also sometimes called summer squash or marrow. The squash probably originated in the northern parts of South America centuries ago, but historic details are scant. It is known that squash became a popular garden vegetable in 19th century England and the Victorian era. Marrows are sometimes grown to gigantic dimensions, but picked young, the small yellow button squash found in most grocery departments is superior in both taste and texture.