Autumn is the time of year when Farm Boy stores are brimming with piles of delicious seasonal squash. Sure, you’ve probably heard of butternut squash and spaghetti squash, but this gourd-geous species is so much more extensive than that! Small, medium, or large, round or oblong, bumpy or smooth, and in colours like orange, yellow, green, and even blue!
There are plenty of varieties of squash in our stores to satisfy your roasting, baking, and décor needs. But, where do you begin? In our handy guide below, learn all about different types of squash including nutrition, flavour, recipes, and more! Don’t forget to check out our digital flyer for the deals that’ll have you saying, “Oh, my gourd!” and our blog on what to do with squash and pumpkins! (Please note that squash availability and variety may vary by store.)
Acorn Squash
Name: Acorn Squash
Also Known As: Pepper Squash, Des Moines Squash
Appearance: Like its name, this squash is shaped like an acorn. It has a dark green skin with blushes of golden orange and orange-yellow flesh.
Flavour: Starchy but sweet and mildly nutty.
Nutrition: High in vitamins C, B1, B6, fibre, and potassium.
How to Choose: Look for an acorn squash with a firm exterior that feels heavy for its size and is a good mixture of colours. (Too much yellow could mean it’s overripe.)
How To Enjoy: Baked, roasted, steamed, stuffed, or sautéed.
Recipe to Try: Roasted Acorn Squash and Kale Salad
Buttercup Squash
Also Known As: N/A
Appearance: Round and about the size and shape of a small pumpkin. Buttercup squash has a dark green skin with grey streaks and firm, orange flesh.
Flavour: Sweet, creamy, and buttery.
Nutrition: Rich in vitamin A and a good source of vitamin C and potassium.
How to Choose: Look for a buttercup squash that’s heavy for its size with even colouring.
How To Enjoy: Steamed, baked, roasted, stuffed, mashed, or in soups and curries.
Butternut Squash
Also Known As: Butternut Pumpkin, Gramma Squash
Appearance: Shaped like an oblong bulb with a thick, smooth, cream- or tan-coloured skin. This squash has bright orange flesh and a smaller seed cavity.
Flavour: Savoury, creamy, and sweet.
Nutrition: High in vitamins A and C and a good source of fibre, calcium, and iron.
How to Choose: Look for a butternut squash that’s firm, heavy, and free of cracks or soft spots.
How To Enjoy: Roasted, sautéed, puréed, in pastas, soups, and sauces.
Recipe to Try: Creamy Roasted Butternut Squash Cannelloni
Chayote Squash
Also Known As: Choko, Vegetable Pear, Alligator Pear, Mirliton
Appearance: Pear-shaped with a firm, bumpy light green skin and crisp, pale flesh.
Flavour: Lightly floral and mild, with a slight cucumber flavour.
Nutrition: Source of fibre, and vitamins C and B9.
How to Choose: Look for a chayote squash that feels heavy and extra firm.
How To Enjoy: Sautéed, stuffed, roasted, grilled, pickled, or in slaws and salsas.
Delicata Squash
Also Known As: Peanut Squash, Bohemian Squash, Sweet Potato Squash
Appearance: Small and cylindrical with a pale yellow skin and green stripes.
Flavour: Sweet, creamy, and tender, similar to sweet potato.
Nutrition: Good source of fibre and potassium.
How to Choose: Look for a firm skin that can’t be easily pierced and a dry brown stem.
How To Enjoy: Roasted, sautéed, steamed, baked, or stuffed, in pastas and salads.
Recipe to Try: Roasted Delicate Squash Salad with Goat Cheese and Cranberry
Golden Nugget Squash
Also Known As: Gold Nugget Squash, Oriental Pumpkin
Appearance: Small to medium in size with a squat shape and thick, bright orange skin.
Flavour: Sweet and buttery with a slight nuttiness.
Nutrition: Contains fibre, iron, potassium, and vitamins A and C.
How to Choose: Look for a firm, matte skin with a rich orange colour that can’t be easily pierced.
How To Enjoy: Roasted, baked, steamed, boiled, stuffed, or sautéed.
Hubbard Squash
Also Known As: Green Pumpkin
Appearance: Large and lumpy, this orange or green to even blue-grey squash can weigh up to 15 pounds!
Flavour: Sweet and rich, similar to sweet potatoes and pumpkins.
Nutrition: Excellent source of vitamins A, B6, and C.
How to Choose: Ripe hubbard squash should be heavy with a matte skin. For cooking the best hubbard squash should be around 3-4 pounds.
How To Enjoy: Pureed, mashed, or roasted, or used as autumn décor.
Kabocha Squash
Also Known As: Japanese Squash, Japanese Pumpkin
Appearance: Shaped like a small pumpkin, with dark green skin that has a dull finish and bright yellow-orange flesh.
Flavour: Sweet, nutty, and buttery. A blend of butternut and acorn squash flavours.
Nutrition: Good source of vitamin C and fibre.
How to Choose: Look for kabocha squash with dull colouring that’s firm and heavy for its size.
How To Enjoy: Roasted, steamed, in vegetable tempura and stews, puréed for soups, or in pie filling.
Opo Squash
Also Known As: Bottle Gourd, Long Squash, Calabash
Appearance: Long and cylindrical with smooth, pale green skin and crisp, white flesh.
Flavour: Mild, grassy, vegetal, and subtly sweet.
Nutrition: High in fibre and source of vitamin C, iron, and calcium.
How to Choose: Look for an opo squash that has an even colour and no soft or slimy spots.
How To Enjoy: Roasted, stewed, sautéed, fried, or in soups and curries.
Patty Pan Squash
Also Known As: Scallop Squash, Sunburst Squash
Appearance: Flat and oval, with ridged edges, similar to a flying saucer! Usually found in shades of green or yellow.
Flavour: Mild, sweet, and almost buttery.
Nutrition: Packed with manganese and vitamin C.
How to Choose: This squash should be smooth and firm with no spots.
How To Enjoy: Grilled, roasted, sautéed, or used in stir-fries.
Pumpkin
Also Known As: Sugar Pumpkin, Pie Pumpkin
Appearance: Round, with bright orange skin and pale orange flesh with many seeds.
Flavour: Earthy, sweet, and creamy.
Nutrition: Excellent source of vitamins A, K, and E. Rich in fibre, copper, iron, and more.
How to Choose: Look for a pumpkin with a round, smaller shape and a firm texture. This pumpkin is not the same as the type you carve, which are larger with bland flesh and a stringy texture.
How To Enjoy: Baked, roasted, in pies, soups, pastas, and curries.
Recipe to Try: Creamy Pumpkin and Chicken Tagliatelle
Spaghetti Squash
Also Known As: Vegetable Marrow, Noodle Squash, Vegetable Spaghetti
Appearance: Oval-shaped with a pale cream to bright yellow skin with orange flesh that has a stringy texture that resembles noodles once shredded.
Flavour: Fibrous, starchy, savoury, mild, and lightly sweet.
Nutrition: Source of fibre and vitamins C and B6.
How to Choose: Look for a spaghetti squash that feels firm and heavy for its size and is free of soft spots.
How To Enjoy: Roasted or steamed, with the strands scraped out and enjoyed as you would spaghetti (hence the name!). Try it with your favourite sauces and pestos!
Recipe to Try: Tandoori Spiced Chicken/Tofu with Garlic Spaghetti Squash
Sweet Dumpling Squash
Also Known As: Sugar Dumpling Squash, Dumpling Squash
Appearance: Small (about the size of an apple) with a multi-coloured skin of white, yellow, and green.
Flavour: Sweet and mild.
Nutrition: Source of vitamin A and fibre.
How to Choose: Select a squash that is heavy for its size with a firm rind.
How To Enjoy: Roasted, steamed, stuffed, or pureed in soups.
Turban Squash
Also Known As: French Turban, Turk’s Cap
Appearance: Like a pumpkin with another, smaller pumpkin growing out of it, this squash comes in shades of green and oranges with cream-coloured stripes.
Flavour: Mild, slightly nutty, and subtly sweet.
Nutrition: Excellent source of potassium, vitamin A, and fibre.
How to Choose: Select a turban squash that’s heavy for its size with a firm, matte skin that’s free of soft spots or cracks.
How To Enjoy: Roasted, pureed, steamed, or baked.
Zucchini
Also Known As: Courgette
Appearance: Long and cylindrical in shades of green or yellow with dense, white flesh.
Flavour: Vegetal, nutty, and mildly sweet.
Nutrition: Rich in manganese and vitamins A and C.
How to Choose: Look for smaller zucchini for better flavour with a rich, vibrant colour.
How To Enjoy: Grilled, baked, sautéed, fried, spiralized into noodles, and shredded for desserts.
Recipe to Try: Zucchini Involtini Bake
