Seasons/Availability
Kabocha squash is available year-round.
Selection/Storage
When selecting Kabocha squash, look for specimens that are firm and heavy with a hard, unblemished rind. Avoid any squash that is cracked or has soft spots as these indicate decay. The stem should be corky and intact. To store, keep at room temperature in a cool, dry place away from direct sunlight for up to two weeks. Kabocha squash can also be refrigerated for several weeks, although the flavor and texture may be slightly compromised after storage. Cooked squash can be stored in an airtight container in a refrigerator for up to five days.
Usage/Preparation
Kabocha squash is commonly served cooked by baking, steaming, boiling, pureeing, or frying. It can also be enjoyed raw in salads or made into a soup. The rind is edible but best removed after cooking as it becomes tough and hard. Before consuming kabocha squash, its flesh should be cooked to remove any bitterness which may occur depending on the variety of squash. To prepare, cut off the stem and discard before cutting in half lengthwise and removing the seeds with a spoon. Kabocha squash halves can then be cubed for roasting or sliced thin for steaming or frying.
Kabocha squash pairs well with herbs such as rosemary, thyme, oregano, sage, bay leaves, garlic, onion, chives, parsley, and tarragon. Other complimentary ingredients include bacon, butter, brown sugar, cheddar cheese, cream cheese, honey, maple syrup, nutmeg, Parmesan cheese, pepper Jack cheese, pumpkin pie spice, and walnuts. Kabocha squash can also be used in a variety of dishes such as soups and stews or pureed for use in pies and muffins. It is commonly baked into breads and cakes or added to risotto or stuffing. The seeds can be roasted for a nutritious snack.
Nutrition/Health Benefits
Kabocha squash is an excellent source of dietary fiber which helps improve digestion and maintain healthy gut bacteria. Additionally it contains a good amount of vitamins A and C along with magnesium, phosphorus, and potassium. It is low in calories and has a moderate amount of carbohydrates making it a good choice for individuals on restricted diets. Kabocha squash also contains plant compounds such as beta-carotene and lutein which have antioxidant properties that may reduce inflammation and protect against chronic disease.
