Pumpkin Squash

Sometimes these can struggle in a damp UK summer as they love heat and sun. However, planted well, they can give a very rewarding crop. They are best harvested before the first frosts, which is why pumpkins become very available in October! There are many shapes, sizes and colours of squash and pumpkins and all are great for different meals. We tend to favour the butternut squash here in England.

Squashes Nutrition Values

How to store Squash

Do not put these in the fridge. They are best kept dry and warm, so in a kitchen cupboard is ideal. They can last up to 3 months. Once cut, store the rest in the fridge for up to a week.

How to prepare

Squashes with thin skins like the butternut you can just peel the skin off, chop off the top and bottom and half, then scrape out the seeds with a spoon. For tougher skin you will want to cut the whole thing in half. Resting it on the cut edge you can then peel using a sharp knife (be careful) away from your hand. Scoop out the seeds with a spoon and chop the flesh.

How to cook


My favourite way to cook. Chop up the flesh and place in a roasting dish and coat with oil and season with salt and pepper. Cook for around 45 minutes at 200’C or until the edges are golden and crisp.


Add to a soup, stew or curry for extra flavour. Don’t add too early or they will completely break down. I add 30 minutes towards the end of cooking a stew or soup.

Ingredients that work well with Squash

  • Garlic
  • Onion
  • Tamari Sauce
  • Fish sauce
  • Coconut
  • Lime
  • Lemongrass
  • Feta
  • Goats cheese
  • Almonds
  • Hazelnuts
  • Walnuts
  • Sesame
  • Chilli
  • Cinnamon
  • Coriander
  • Cumin
  • Nutmeg
  • Rosemary
  • Sage
  • Thyme

Steve Says…

"Pumpkin has substantial medicinal properties. It contains several phytonutrients belonging to the categories of alkaloids & flavonoids in the flesh and palmitic, oleic and linoleic acids in the seeds. These compounds have been shown to have anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory properties. Pumpkin and pumpkin seeds can be a great addition to a healthy well balanced diet."