I find that when it comes to topic of squash there are three types of people: those who rave about it, those who rail against it and those who get that confused look on their face, followed with confessions of “I really don’t know what to DO with them”.

While often identified as a vegetable for culinary use, squash, also called marrow by many nationalities, fall firmly in the category of fruit; more specifically the term squash generally refers to four species of the genus Cucurbita, which is native to Mexico and Central America.

Modern archeologists’ have found evidence that squash may have been cultivated throughout Mesoamerica as far back as 10,000 years ago. It has been discovered that squash was grown concurrently with beans and maize and was one of three foods known to Natives as the “Three Sisters”.

The word squash is thought to be derived from the Narragansett word askutashquash, which translates literally to “a green thing eaten raw” as documented by Roger Williams, founder of Rhode Island. In North America squash is usually defined by two groups; summer and winter squash.

Summer squash are those that are harvested during the growing season when the food is smaller and has a thin, easily digested skin and tender flesh. Summer squash are fairly perishable, need to be used right away and taste best raw or quickly cooked. The most common varieties of summer squash are zucchini, also known as courgette, and yellow crookneck squash, followed closely by pattypan squash which are becoming far more popular.

Winter squash are more mature and harvested at the very end of summer and then cured to further harden the inedible skins, which in turn allows them to be stored far longer. These squash will have hard seeds, like pumpkins, which are edible and delicious when toasted. Winter squash have firmer, though often sweeter, flesh and therefore require longer cooking times. Popular varieties of winter squash include butternut, Hubbard, spaghetti and the ubiquitous acorn squash which really is best cooked with brown sugar, butter and nutmeg, just like grandma did it!

With the exception of the skin of winter squash every other part of squash is completely edible and packed with nutritional value. Seeds can be eaten raw, toasted, added to soups and ground into pastes or flour for further options. The leaves, shoots and tendrils can be used as salad greens and the blossoms are an important part of Native American cuisine.

Gourds, to avoid any confusion, are the hollow, dried fruit of the family Cucurbitaceae and very few species are edible regardless of their similar appearance to squash. Instead gourds have a long held tradition of being used for dishes, water carries and works of art.

Summer squash, which have a higher water content are not as nutrient rich as their winter counterparts, however they do have significant levels of vitamin C, potassium and carotenes and are a low calorie, yet filling, food. Winter Squash are densely packed with carotenes, as well as being an excellent source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash has also been proven to be a good source of omega-3 fatty acids.

Carotenes especially are being proven to effectively protect against certain cancers, heart disease and type 2 Diabetes. Studies have also shown squash to be beneficial for men’s health, particularly relating to benign prostatic hypertrophy, or BPH, a condition where the prostate becomes problematically enlarged, which can impede sexual function. Ladies, you have my permission to drop that little tidbit the next time the men in your life look sideways at squash on their dinner plate. Lastly, Beta-carotene has anti-inflammatory properties that may reduce some of the pain and severity of symptoms brought on by conditions such as osteoarthritis, rheumatoid arthritis and asthma.

While the nutritional breakdown is dependent on the varietal of squash you choose summer squash has roughly 36 calories per 1 cup serving, cooked. It also has 0 fat, 4 grams of carbohydrate, and 1 gram each of protein and dietary fiber, along with a whopping 173 milligrams of potassium. Winter squash, per 1 cup cooked, has about 80 calories, 0 fat, and 22 grams of carbohydrate, 6 grams of dietary fiber and 2 grams of protein.

Cooking with squash can be intimidating if you’re not sure where to start, especially winter squash. Luckily, all varieties are easy to work with once you have the knowhow and they all make tasty additions to your favorite healthful meals.

Summer squash, as previously discussed is best eaten raw or lightly cooked. Wash the outer skin well and then prepare as you like. Steamed summer squash with a dash of butter, salt and pepper is great. It’s also delicious diced up with fresh tomatoes and dressed with splash of seasoned rice wine vinegar or cut into wedges or sticks to dip into your favorite vegetable dip.

Winter squash can be a bit more daunting to the uninitiated, but stick with me, with the right tools you’ll be turning out perfect dishes in no time. I find the best way to tackle this thick skinned culinary foe is, after washing, use a sharp knife to poke a hole in it, as you would a potato prior to baking. After you’ve vented your squash stick it in the microwave for 2-3 minutes depending on size. You’re not trying to cook it, just soften it up a bit. Once the squash has cooled you should be able to easily cut it in half.

When cutting squash you want to cut them the “long” way, in other words, find the end where it was attached to the stem and cut from that end to the far end, as you would an apple. After you’ve laid your squash open, use a spoon to scrape out the seeds just like a melon. This is a great job for kids, they can hollow out the “guts” and then separate and rinse the seeds for you.

Once gutted the squash are ready for whatever recipe you have chosen. They can be grilled, roasted, baked, boiled or fried and in many cases used for sweet or savory dishes. Squash are versatile enough to enhance chicken, pork, beef and wild game and hearty enough that they can stand alone as a vegetarian main course, especially when stuffed with quinoa dressing, roasted vegetables or nuts and dried fruit.

The next time you’re at the store or farmer’s market, pick up a few squash and dive in, you just might be surprised at how much you love them!