Fall Seasonal Eating: Squash
One of the stars of the fall market scene is squash, particularly the colorful and delightful patty pan squash. These little gems are not only visually appealing with their bright shades of yellow and green, but they are also versatile in the kitchen, adding both flavor and nutrition to a variety of dishes.
Patty Pan Squash: The Star of the Season
Patty pan squash, sometimes called "scallop squash" due to its unique shape, is a type of summer squash that thrives well into fall. Its mild, slightly sweet flavor makes it perfect for roasting, grilling, or even stuffing with your favorite ingredients. These squash varieties are also great sources of vitamins A and C, along with fiber and antioxidants that support your immune system during the cooler months.
Other Squash to Look Out for This Season
While patty pan squash shines during this time, there are several other types of squash that are in season and ready to bring some fall warmth into your kitchen:
Acorn Squash: With its deep ridges and dark green skin, acorn squash has a mild, buttery flavor when roasted. It pairs beautifully with sweet flavors like maple syrup or savory herbs like rosemary and sage.
Butternut Squash: A classic fall favorite, butternut squash has a rich, nutty flavor and a velvety texture. It’s perfect for soups, risottos, and roasting, and is also packed with vitamins A, C, and E.
Spaghetti Squash: Want a low-carb pasta alternative? Spaghetti squash is your answer. When cooked, its flesh pulls apart into noodle-like strands, perfect for pairing with marinara or pesto.
Delicata Squash: Known for its thin, edible skin and creamy flesh, delicata squash doesn’t require peeling, making it a convenient choice for weeknight dinners. It caramelizes beautifully when roasted and has a slightly sweet flavor.
Why Eat Seasonally? The Benefits for You and the Planet
Eating seasonally is about more than just enjoying the freshest, most flavorful produce available. It also offers a host of health, environmental, and economic benefits:
Better Nutritional Value: When fruits and vegetables are grown and harvested in their natural seasons, they are packed with more nutrients. Produce like squash that’s allowed to ripen naturally has higher levels of vitamins, minerals, and antioxidants compared to out-of-season produce grown in controlled environments. This means more nutritional bang for your buck!
Enhanced Flavor: In-season produce tastes better. There's a reason why a vine-ripened tomato or freshly harvested squash has such a rich, deep flavor. When fruits and vegetables are picked at their peak ripeness, they develop the best flavor profiles—naturally sweet, juicy, and full of life.
Support Local Farmers & Economy: Eating seasonally often means buying locally, which is a great way to support small farmers in your area. By purchasing from local growers, you’re keeping money in the community and encouraging sustainable agriculture practices that benefit both the environment and economy.
Sustainability: Seasonal eating aligns with the natural growing cycles of the earth, which helps reduce the need for unnatural farming practices, excessive water usage, and harmful pesticides. It also cuts down on the environmental impact of transporting out-of-season produce across long distances, minimizing your carbon footprint.
Affordability: In-season produce is often less expensive. When a crop is harvested in abundance, prices tend to drop, meaning you can enjoy fresh, healthy foods at a lower cost. This allows you to eat more nutrient-dense foods without stretching your budget.
Squash is in Season—And It’s Perfect for Fall!
Right now, squash is at its peak. From acorn and butternut to patty pan and spaghetti squash, these seasonal delights are readily available and full of health benefits. Squash is a particularly great vegetable to enjoy during fall because of its high levels of beta-carotene, which is converted into vitamin A in the body to support eye health, immune function, and skin health. Squash is also rich in dietary fiber, which aids digestion and helps maintain steady blood sugar levels.
How to Cook and Enjoy
There are countless ways to enjoy squash in the fall, from simple roasted side dishes to hearty soups, stews, and casseroles. One of the best things about squash is its versatility—whether you prefer sweet or savory flavors, there’s a squash recipe that will suit your taste.
If you're looking for an easy weeknight dinner, try cutting patty pan squash into wedges, tossing them in olive oil, salt, and pepper, and roasting until golden brown. Or for something more indulgent, stuff them with grains, sautéed veggies, and your favorite dairy-free cheese blend for a satisfying, plant-based meal.
Supporting Local Farmers
Now is also the perfect time to head to your local farmers’ market and stock up on fresh, seasonal produce. Buying squash from local growers not only supports your community but ensures you're getting the freshest and most nutrient-dense options. Plus, you might discover new varieties you haven’t tried before!
By eating seasonally, you’re not only improving your health but also contributing to a more sustainable and supportive food system. So next time you visit your local market, don’t forget to grab some patty pan squash and other fall varieties, and enjoy the full flavors of the season