Squash, also known as cucurbita (Latin for gourd), is a genus of herbaceous vines in the gourd family, Cucurbitaceae (also known as cucurbits or cucurbi) native to the Andes and Mesoamerica. Five species are grown worldwide for their edible fruit, variously known as pumpkin, or gourd, depending on species, variety, and local parlance, and for their seeds. Other kinds of gourd, also called bottle-gourds, are native to Africa and belong to the genus Lagenaria, which is in the same family and subfamily as Cucurbita, but in a different tribe. These other gourds are used as utensils or vessels, and their young fruits are eaten much like those of Cucurbita species.

The fruits of the genus Squash are good sources of nutrients, such as vitamin A and vitamin C, among other nutrients according to species. The fruits have many culinary uses including pumpkin pie, biscuits, bread, desserts, puddings, beverages, and soups.

“Squash” comes from the Narragansett Native American word askutasquash, which means “eaten raw or uncooked.”

Squashes are one of the oldest known crops–10,000 years by some estimates of sites in Mexico. Since squashes are gourds, they most likely served as containers or utensils because of their hard shells. The seeds and flesh later became an important part of the pre-Columbian Indian diet in both South and North America. De Soto, Coronado, and Cartier all saw “melons” (probably squash) in the Americas.

Northeastern Native American tribes grew pumpkins, yellow crooknecks, patty pans, Boston marrows (perhaps the oldest squash in America still sold), and turbans. Southern tribes raised winter crooknecks, cushaws, and green and white striped sweet potato squashes. Native Americans roasted or boiled the squashes and pumpkins and preserved the flesh as conserves in syrup. They also ate the young shoots, leaves, flowers, and seeds.

Virginia and New England settlers were not very impressed by the Indians’ squash until they had to survive the harsh winter, at which point they adopted squash and pumpkins as staples. Squashes were baked, cut and moistened with animal fat, maple syrup, and honey.

Squashes come in many different shapes and colors including tan, orange, and blue. There are many kinds of squashes, all part of the genus Cucurbita (Family Cucurbitaceae). The terms pumpkin, winter squash, and summer squash have been applied to fruits of different species.

• Cucurbita maxima (round, thick stems) are winter squash (buttercup, Hubbard, turban, winter pumpkins). Usually larger fruit with hard seeds, they ripen in the fall. We have to peel them. They can be stored for several months.
• C. moschata (round stems) are also winter squash such as butternuts, musky winter squash, and the cushaw.
• C. pepo (pentagonal, prickly stem) are summer squash: zucchini (Italian for sweetest), marrow, courgette (French), yellow squash, ornamental gourds, crookneck, spaghetti squash, and summer pumpkins. Usually soft edible shell and seeds, they ripen in summer and need to be eaten soon after harvest.

Fun Facts about Squash:

• For pie, Pilgrims first hollowed out a pumpkin, filled it with apples, sugar, spices and milk, then put the stem back on and baked.
• One of the first published recipes for pumpkin pie (Pompkin Pudding) was in Amelia Simmons’ 1796 cookbook, American cookery. This is the first cookbook to be written by an American and published in the United States.

• An average pumpkin weighs 10-20 pounds, though the Atlantic Giant variety can weigh 400-600 pounds, enough for perhaps 300 pies!
• Presidents Washington and Jefferson grew squash in their gardens.
• The Hubbard squash was formally introduced to American gardens by James J. H. Gregory (1857) from Marblehead, Massachusetts. He became an authority on squashes, publishing in 1883, Squashes: how to grow them.
• Squashes are a good source of minerals, carotenes and vitamin A, with moderate quantities of vitamins B and C. Summer squash is high in water content, thus low in calories.

And why is the game also called squash? It used to be called “Rackets” and a “squashy” soft ball constructed of thin rubber was used. It had a number of holes that caused the ball to collapse when hit hard.

Fall and winter are famous for pumpkin season, but there are many other types of winter squashes that pop up in the produce section that your participants may be curious about. They may seem intimidating to some, so these tips may be helpful to share about the various types of squash and how to prepare them.

Counseling Corner

Winter squash are varieties of squash usually harvested in the fall. They differ from summer squash (like zucchini and yellow squash) because their rind has hardened, which makes them perfect as long-lasting produce. Even though they are categorized as winter squash, some varieties are available year-round at the supermarket. These vegetables contain a number of nutrients such as vitamin C, potassium, magnesium, and fiber. They also contain carotenoids, such as beta-carotene, that give squash its bright colors. These pigments are precursors to vitamin A, meaning the body converts them to active forms of vitamin A.

Tips & Ideas to Share

There are many types of winter squash that vary in size, color, shape, and flavor. Here are some of the most common squashes that may be found in grocery stores.

Types of Winter Squash

• Acorn Squash: As you might expect from its name, this squash resembles a large acorn. It has dark green skin with yellow flesh and when cooked, has a nutty, mildly buttery flavor. When cut and baked in halves, it is great for stuffing with its bowl-like shell.

• Butternut Squash: This squash has a slim neck and bulb-shaped bottom along with thin pale tan skin and bright orange flesh. Butternut squash is one of the most popular types of winter squash with its sweet, slightly nutty flavor and is usually available year-round.

• Delicata Squash: Small and oblong with thin yellow, dark green, and orange striped skin, this squash has a yellow flesh that is sweet, nutty, and corn-like. It is said its texture is similar to that of sweet potato.

• Kabocha Squash (or Japanese Pumpkin): This squash is round and squat with a dark green, often bumpy/ridged skin. Its dark orange flesh tends to be denser than other types with a nutty, earthy, and sweet taste.

• Pumpkin: Likely to be the most familiar squash in this list, pumpkins are known for their round shape and ribbed orange skin and orange flesh. The flavor is sweet and buttery and it's commonly used in soups and desserts.

• Spaghetti Squash: This variety is cylindrical in shape with pale to bright yellow skin and yellow flesh. Once cooked, the flesh is stringy like noodles and the flavor is quite mild and not as sweet. It's often used as a pasta or noodle alternative.

• Other Types: Some other, less common, varieties of winter squash that participants may come across include honeynut, carnival, buttercup, hubbard, sweet dumpling, and turban squash. All of these can be prepared similarly to the types listed above.

Tips for Getting Started

Choosing a Squash: When selecting a squash, choose one that feels heavy for its size, has no soft spots, is firm, and has a tan, dry stem. Canned or frozen winter squash may be available in some locations. You can check your State agency’s authorized food list since canned and frozen vegetables are not available in every State, U.S. Territory, or Indian Tribal Organization due to the flexibility they have in selecting foods for their WIC food packages.

Washing: First, start by washing your hands before preparing food. Then wash winter squash before preparing and eating. Try these 7 Tips for Cleaning Fruits, Vegetables or these steps for washing winter squash: rinse with plain running water while scrubbing the outside with a clean brush, then dry with a clean cloth or paper towel.

Peeling: The skin of all winter squashes is edible, but it can be tough to eat depending on the type of squash. For types that are harder to peel, you can peel the skin after cooking to make it easier. Easy to peel squashes include delicata, acorn, and butternut. Harder to peel squashes include kabocha, spaghetti, and pumpkin.

Want to save a preparation step? Skip peeling delicata or acorn squash since the skin is usually less tough. When steamed or roasted the skin becomes tender and easy to chew!

Cutting: Make sure to use a cutting board and a sharp, sturdy knife as it can be difficult to cut through winter squashes due to their tough rind. Cut the squash into halves and scrape out the seeds. From here, they can be cut further into chunks or slices depending on how they are to be cooked.

Tips for Cooking and Using

Oven: Place your squash on a baking tray and pop it in the oven. You can follow a recipe for the recommended temperature and time. Baked or roasted squash is great as a side on its own.

Steam: Add a steaming basket over a large pot with 1-2 inches boiling water, cover with a lid, and steam until tender.

Boil: Heat a large pot of water until boiling, add the squash, and then bring down to medium heat and stir until tender.

Mash or Puree: First peel and cook the squash (usually by steaming or boiling), then use a hand masher or blender to get the squash to your ideal consistency. Mashed squash is a great side dish and pureed squash is perfect for soups.

Save the Seeds! You are probably familiar with roasted pumpkin seeds, but did you know you can eat the seeds of any squash?

Storage: Thick, tough skin and firm flesh of winter squash allows it to be stored for several months. Keep it in a cool, dry spot and it can last between 2-4 months. Cooked squash can be stored in the fridge for 3-4 days and although safe indefinitely, if frozen the quality is best to use within 3-4 months.

• Squash originated in Mexico or Central America and belong to a family of gourds along with cucumbers and melons.

• The Iroquois planted the “three sisters.” Squash, maize, and beans were the staples of nearly every Native American Tribe.

• The word “squash”, in a Rhode Island Native American language means “eaten raw” however, most winter squash is eaten cooked and rarely eaten raw.

• One cup of cooked butternut squash contains 214% of the daily value for Vitamin A. It’s also an excellent source of Vitamin C and a good source of potassium.

• There are two main squash varieties: winter and summer.

• Pumpkin is a type of winter squash.

As you enjoy fresh produce, follow these safe handling tips to help protect yourself and your family.

Fruits and vegetables are an important part of a healthy diet. Your local markets carry a wide variety of nutritious fresh fruits and vegetables. However, harmful bacteria that may be in the soil or water where produce grows can come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during storage or preparation.

Eating contaminated produce can lead to foodborne illness, often called “food poisoning.” So as you enjoy fresh produce, follow these safe handling tips to help protect you and your family.

Buy Right

You can help keep produce safe by making wise buying decisions.

• Choose produce that is not bruised or damaged.
• When buying pre-cut, bagged or packaged produce — such as half of a watermelon or bagged salad greens — choose only those items that are refrigerated or surrounded by ice.
• Bag fresh fruits and vegetables separately from raw meat, poultry, and seafood when packing them to take home from the market

Store Properly

Proper storage of fresh produce can affect both quality and safety.

• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check! If you’re not sure whether an item should be refrigerated to keep its quality, ask your grocer.
• Refrigerate all produce that is purchased pre-cut or packaged .

Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry, and seafood — and from kitchen utensils used for those products.

• Wash cutting boards, dishes, utensils, and countertops with soap and hot water between preparing raw meat, poultry, and seafood and preparing produce that will not be cooked.
• If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use

Prepare Safely

When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.

• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.
• Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Produce is porous. Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested.
• Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface

What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items are pre-washed and ready-to-eat. If so, it will be stated on the packaging, and you can use the produce without further washing.

If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems.

Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

• Vomiting, diarrhea, and abdominal pain
• Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately.