Nutritious Baked Stuffed Squash

Stuffed squash is nutritious, delicious and allows you to maintain your figure while being filled, due to it being low in carbohydrates. We’ve also replaced regular old croutons with our BamNut Pumpkin Noodles for a crunchy texture and reducing the carbs in this dish even more. We couldn't have asked for a more healthy, yet filling meal.

The Different Types Of Squash

When making stuffed squash, there comes the question of what type of squash to use. Most squash can be categorised into either winter or summer squashes. We’ll dive into a little bit of both, so you can make your decision on which type you want to use. In our recipe, we opt for butternut squash, but feel free to use a squash of your choosing.

Summer Squash

As compared to winter squash, summer squash is smaller in size, less mature and should be used sooner. Zucchini, crookneck, straight neck and scallop are the basic four types of summer squash. They can be characterised by their thin edible skin and tender flesh, as well as having a sweet mild flavour. They also have a high water content. Their seeds are also soft and are high in vitamin A and C. They are best when small and without blemishes. They keep in the refrigerator for around 5 days.

Winter Squash

Despite its name, winter squash is a warm weather produce. They're named as such due to the fact that they can be stored through the winter. The common types of winter squash are spaghetti squash, acorn squash, butternut squash and pumpkins. Winter squash tends to be more mature and have a longer shelf life than their counterpart. They are typically characterised by having firm flesh and inedible skin. They are best when heavy and have have hard, deep-coloured blemish-free skin. They can be stored unrefrigerated in a cool dark place for about a month.

How To Pick A Squash

Now that you know what type of squash you want to use for your stuffed squash, let’s dive into how to pick the perfect squash. This is an important step, because if your squash is not ripened, your squash wouldn't really taste like a squash. On the other hand, if your squash is overripe, it may be mushy, dry or even flavourless. But don't fret, because we’re here with a few simple tips on how to pick the perfect squash for this recipe.

Weight

The first thing to consider is a squash’s weight. A ripe squash should feel heavy and hard. For this, you’ll need to use a bit of your judgement to assess how it feels compared to the other different squashes available. If your squash feels light for its size, it’s probably not ripe enough yet. You can also consider tapping the outside of your squash to see if it’s hollow. If it produces a hollow sound, it is ready to cook.

Skin

A great squash should be dark beige in colour. Having green spots or streaks means the squash isn't ripe enough yet. However, pale yellow spots are fine—that’s just due to the pressure of the squash lying on the ground as it grew. Your squash should also have a matte finish with an even colour across the entire squash, instead of being shiny or waxy—this is a sign that it was picked too early.

Stem

Lastly, look at the stem. The perfect stem is a deep brown hue. An intact stem that is firm to the touch, will allow your squash to be kept longer. If your squash doesn't have a stem, it may have come off because the squash is overripe or past its prime.

Can You Eat The Skin Of A Squash?

With most vegetables and fruits, it’s kind of up in the air of whether you can consume the skin or not. So don’t worry if you're wondering whether you can eat the skin of a squash—you're not the only one!

Well we’re here to inform you that squash peel is entirely edible. In fact, it’s extremely nutritious, being rich in fibre and a great source of vitamin A.

Health Benefits Of Squash

Other than being uniquely delicious and versatile, squash also has a variety of health benefits that would encourage you to use them more often in your dishes.

Great for your bones

Yellow squash is rich in manganese, which helps with calcium absorption, bone building and maintaining a healthy bone structure. It also contains vitamin C, which is vital for building bone mass, as it is involved in the production of collagen. It also contains other minerals such as iron, folate, zinc and others which provide protections against osteoporosis.

Promotes eye health

Butternut squash in particular has lutein—often found in yellow fruits and vegetables—which is great for your eyes. Other than that, it also contains vitamin A and beta-carotene, which protect your eyes from ultraviolet rays. It is important to note that your body requires an amount of healthy fat to absorb these nutrients, so maybe consider eating your butternut squash with a bit of olive oil.

How To Make Stuffed Squash With BamNut Pumpkin Noodles

In this recipe, we’ll teach you how to make the easiest, as well as balanced stuffed squash. In addition to the host of vegetables, meat and cheese in this recipe, we top it all off with our BamNut Pumpkin Noodles to add a delicious crunch in place of regular boring croutons. Working wonderfully with squash, the subtle pumpkin flavour lends itself to this meal, pairing beautifully with the other ingredients. Our BamNut Pumpkin Noodles are not artificially coloured and naturally orange due to the pumpkin and its rich carotenoids.

Note: To make this dish plant-based, replace minced pork with meatless mince of your choice or mushrooms.