Van-Whole Produce

In Canada, squash is loosely grouped into summer squash and winter squash. Summer squash, such as summer crookneck, vegetable marrow, zucchini, and patty pan, is harvested when the fruit is immature during the growing season. The skin of summer squash is normally soft, and the size of the fruit is comparably small. Winter squash, such as butternut squash, acorn, spaghetti squash and pumpkin, is harvested when the fruit is mature, usually at the end of summer. The skin of winter squash is hard and the fruit is comparably bigger in size. Squash usually has sweet and nutty flesh, and numerous edible seeds in the center of the fruit.

Nutritional Facts

Squash is an excellent source of beta carotene and potassium and a source of Vitamin C and folacin. One half cup of cooked summer squash contains 16 calories, 1 gram of protein, 3 grams of carbohydrates, some vitamin A and C, and some fibre. Pumpkin seeds are rich in protein and a good source of iron.