Squash Season Guide: Choose, Cook, and Eat!

October 17, 2023
| Created by Jonnell Masson, MS, RDN, CD

One of the pleasures of eating seasonal produce is enjoying it when it’s at its peak flavor. With the recent arrival of pumpkins and a large variety of winter squash, we are looking forward to enjoying some delicious meals this fall! 

Choosing Winter Squash

Whole winter squash should still have the stem attached and should feel firm and heavy for their size. Harmons’ produce departments also cut banana squash into chunks (an average banana squash weighs 10 lb.) and butternut squash into cubes or spirals, making these a little more convenient for a quick weeknight meal.  

Cooking Winter Squash

Winter squash is very versatile; it can be baked, microwaved whole, air-fried, grilled, or simmered. Most of the time, I simply halve a squash, scoop out the seeds, coat the cut sides with olive oil, salt, and pepper, and roast at 400°F until tender. Scoop the flesh from the skin, and serve.  

Winter Squash Recipes

Double Pumpkin Chili

Double Pumpkin Chili is a hearty, satisfying recipe that is perfect to serve on Halloween, or any other fall evening. 


This Butternut Squash and Sage Quinoa with Chicken meal is delicious any day of the week, especially if you purchase butternut squash cubes to reduce preparation time.  

Walnut Sage Pesto with Roasted Delicata Squash is a delicious vegetarian meal, that is beautiful enough to serve to guests.  

This gorgeous Vegetable Rice Stuffed Squash would make a great Thanksgiving side as the squash could be roasted the day before and reheated just prior to adding the stuffing.   

Looking for more fall recipes? Contact our dietitian team at dietitian@harmonsgrocery.com or check out our Heart Healthy Mediterranean collection for more seasonal food ideas.