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Squashes
Every knowledge on vegetables, health and nutrition.
Scientific Name
Cucurbita pepo L. (Cucurbitaceae family)Common name
Squash, butternut squash
Varieties and seasons
The name squash comes from “caskutasquash” meaning “a green thing eaten raw” in Narragansett, a Native American dialect.
Like other members of the Cucurbitaceae Family, the squash originates from central America. It has been grown as a vegetable for many years.
Vegetable garden: growing squash
An annual plant, squashes are grown in rich soil and need frequent watering. The fruits are harvested over time to allow other fruits to grow in their place.
Production
China, India, Russia, Ukraine, USA, are the main producers of squash, gourds and pumpkin. Italy, Turkey, Spain are the main in Europe.
Consumption
Squashes are one of the “forgotten” vegetables. It is found most often in stores during the Halloween celebrations. Consumption is poor and often regional.
Nutritional value (per 100 g)
Squash* | RDI** | |
|---|---|---|
Energy | 22 kcal | |
Proteins | 1.6 g | |
Carbohydrates | 3 g | |
Fat | 0.4 g | |
Fibres | 1.1 g | 30 g |
Sodium | 2 mg | |
Potassium | 150 mg | 2,000 mg |
Phosphorus | 23 mg | 700 mg |
Iron | 1.5 mg | 14 mg |
Vitamin C | 17 mg | 80 mg |
Vitamin B9 | 170 µg | 200 µg |
* The composition of foods - Mc Cance and Widdowson ** Recommended Daily Intake |
Nutritionist’s advice
Squashes contain a large amount of water, like other vegetables in the Cucurbitaceae family, and offer a large range of minerals and trace elements (a high level of iron, vitamins C and B9 or folates).
Its fibre is easy to digest once cooked.
What is about portions...?
-a child portion: a fist-sized piece
-an adult portion : two fist-sized pieces
Cooking and nutrition: tasty combinations
-Gratin of squash: served in a white sauce with grated cheese, the mild flavour of the squash makes a perfect vegetable dish that is bound to please everyone.
-Pan-fried squash: cut the squash into strips and fry in a non-stick frying pan for 5 minutes on each side. Season with salt and pepper and add chopped parsley.
