This week’s veggie box feature… White Swan Squash 

Just when we thought we had seen and experienced all the different types of Winter Squash our local Farmers surprise us with a new one!  

Since this is my first time experiencing this particular variety of squash, I thought it may also be new to many of you as well. So, this week’s blog feature is all about theWhite Swan Squash!  

Its flesh is dense, creamy, and has a mild, sweet flavor, making it versatile for cooking. You can enjoy it by: 

• Roasting: It can be cut in half, seeded, and roasted to enhance its natural sweetness. 

• Soups and Purees: The creamy texture makes it ideal for soups, purees, and casseroles. 

• Baking: It can be used in pies and other baked goods, similar to pumpkin or other winter squashes. 

White Swan squash is low in calories and high in fiber, making it a healthy addition to meals. It is a good source of vitamins A and C, as well as potassium and antioxidants. 

 

How to Cut White Swan Squash 

1. Wash: Rinse the squash under cool water to remove any dirt.
2. Stabilize: Place the squash on a cutting board. You can cut a small slice off the bottom to create a stable base.
3. Halve: Use a sharp knife to cut the squash in half lengthwise. If it's tough, you can microwave it for 1-2 minutes to soften it slightly.
4. Seed: Scoop out the seeds using a spoon.
5. Cut Further: Depending on your recipe, you can cut the halves into wedges, cubes, or slices.

 

Where to Store White Swan Squash 
Store your squash in a cool, dark, and dry place (like a pantry or cellar) for several weeks. Once cut, store the pieces in an airtight container in the refrigerator for up to 5 days. 

 

Give one of the following recipes a try this season to bring both flavor and nutrition to your meals! 

Happy creating! 

 

 

Recipes 

 
Maple Baked White Swan Squash 
Created by: Gina Matsoukas 

 
A deliciously easy Fall inspired side dish. The perfect combination of savory and sweet! 

Ingredients: 
1 white swan squash halved and seeded 
1 TBSP softened butter or vegan/plant based butter 
2 TBSP coconut sugar or brown sugar 
1 TBSP maple syrup 
1/2 tsp kosher salt 

Instructions: 
1. Preheat oven to 375°F. 

2. Score each half of acorn squash using a knife in a cross-hatch pattern.
3. Rub the cavities of the squash with the softened butter, divide the coconut sugar, maple syrup and salt between the halves and place in baking dish
4. Bake for 50-60 minutes until fork tender and edges have turned golden brown and started to caramelize.
5. Remove from oven, let cool for 10 minutes before serving.

 

Quinoa Stuffed White Swan Squash 
Created By: Northern Homestead 

A delicious vegetarian meal!  

Ingredients: 
1 White Swan Squash 
1 Cup Cooked Quinoa (red, black or white quinoa, I used black as it contrasted nicely with the light colour of the squash flesh) 

1/2 Cup diced Green Bell Pepper 
1/2 Cup diced White Onion 
1/2 Cup diced Mushrooms 
1/2 Cup roasted Tomatoes with Basil and Oregano (recipe at the end or use canned) 
1 TBSP Olive Oil 
Salt and Pepper to taste 

Freshly grated Parmesan Cheese for garnish 

Instructions: 
1. Cut squash in half (lengthwise) and remove seeds and stringy pulp.  Place cut sides down on a foil lined baking sheet.  Add water to halfway up the cookie sheet and bake in a 350°F oven for approximately 50 minutes.  Remove from oven and let cool; set aside.  Can be cooked a day ahead. 

2. Meanwhile, cook quinoa to package directions *but* use vegetable broth instead of water, it gives a much nicer flavour; set aside to cool.  Can also be cooked a day in advance.
3. In a medium saucepan, heat the Olive Oil over medium-low heat, add the peppers, onions and mushrooms and cook until tender, about 10 minutes.  Add the tomatoes and quinoa and stir to combine, cooking for another 2-3 minutes until heated through.
4. Divide mixture in half and stuff each half of the squash.  Bake in a preheated 375°F oven for 15 minutes.  Remove from oven, garnish with freshly grated Parmesan and serve immediately.

Oven Roasted Tomatoes 
 
Ingredients: 
5 – 6 large plum tomatoes or regular tomatoes (the roasting will take longer with regular tomatoes as they are juicier), sliced into 1/4″ to 3/8″ slices 
8 Basil leaves 
4 Springs fresh Oregano 
Salt and Pepper 
Olive Oil 

Instructions: 
On a large cookie sheet lined with parchment, lay out tomato slices, filling the entire tray.  Season with salt and pepper, then scatter basil and oregano over tomatoes.  Drizzle olive oil over all and roast in a 350°F oven for at least an hour.  The longer you roast them, the sweeter they become so this is really a personal preference.  Remove from oven and let cool.  Store in a container in the fridge for up to a week, or freeze on the cookie sheet, then transfer to a container for storage in the freezer.  These are also excellent as a pizza topping or added to your favourite pasta dish. 

 

Roasted Squash Muffins 
Created by: Amanda Mason 
 
Yes you can also enjoy this squash for a quick breakfast or a light snack! These squash muffins are easy to make, delicious and healthy, perfect for the Fall and Winter months.  

Ingredients: 
1 1/2 cups white whole wheat flour 
1 tsp baking soda 
1/2 tsp salt 
1 tsp cinnamon 
½ tsp nutmeg 
1 cup white swan puree 
2 eggs 
1/3 maple syrup 
1 tsp vanilla extract 
1/2 cup melted coconut oil, cooled 
1/4 cup raisins (optional) 

Instructions: 
1. Preheat the oven to 350 degrees and grease a muffin tin or line with muffin liners. 

2. Cut your acorn squash in half and remove the seeds from the flesh. Pierce the flesh and place face down (skin side up) on a microwaveable plate. Microwave for 8-10 minutes, or until cooked through.
3. In a large bowl, mix dry ingredients (flour through spices).
4. In a separate bowl, combine acorn squash, eggs, maple syrup, vanilla extract and coconut oil.
5. Combine the flour mixture with the wet, acorn squash mixture.
6. Scoop the batter into the muffin tins, topping with raisins, craisins or other toppings.
7. Bake for 22-26 minutes, or until a toothpick inserted into the center of a muffin comes out clean (Mine were perfect at 23 minutes).

 

 

: 
 

White Swan Squash Salad 
Created by: Foodland 
 
A meal in it’s self or serve it as a side to your Fall meal. Full of colour and flavour!  

Ingredients: 
For the Salad: 
1 medium White Swan squash 
4 cups mixed salad greens (e.g., spinach, arugula, or mixed greens) 
1/2 cup crumbled feta cheese (or goat cheese) 
1/4 cup nuts (e.g., walnuts, pecans, or almonds), toasted 
1/2 cup dried cranberries or pomegranate seeds (optional) 
Salt and pepper to taste 

For the Dressing: 
3 TBSP olive oil 
1 TBSP balsamic vinegar (or apple cider vinegar) 
1 tsp Dijon mustard 
1 teaspoon honey Salt and pepper to taste 

Instructions: 
Prepare the Squash: 
 
1. Preheat your oven to 400°F (200°C). 

2. Wash the White Swan squash and cut it in half lengthwise. Scoop out the seeds with a spoon.
3. Cut the squash into cubes (about 1-inch pieces).
4. Toss the cubed squash with 1 tablespoon of olive oil, salt, and pepper.
5. Spread the cubed squash on a baking sheet lined with parchment paper in a single layer.
6. Roast in the preheated oven for about 25-30 minutes, or until the squash is tender and slightly caramelized. Stir halfway through for even cooking.
7. Remove from the oven and let it cool slightly.

 

   Prepare the Dressing: 

1. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until well combined. Adjust seasoning to taste.

Assemble the Salad: 

1. In a large bowl, add the mixed salad greens.
2. Top with the roasted White Swan squash, crumbled feta cheese, toasted nuts, and dried cranberries or pomegranate seeds if using.

Dress the Salad: 

1. Drizzle the dressing over the salad and gently toss to combine, ensuring everything is evenly coated.

Serve: 

1. Serve immediately as a side dish or a light main course. Enjoy your vibrant and nutritious White Swan squash salad!
   
   Tips: 
2. Customization: Feel free to add other ingredients like cherry tomatoes, avocado, or roasted chickpeas for extra flavor and nutrition.
3. Make Ahead: You can prepare the roasted squash and dressing in advance. Just assemble the salad right before serving to keep the greens fresh.

 
Herb Roasted Squash 
Created by: Real Food Dietains 

A delicious side dish, you might want to save this for your Thanksgiving meal! The savory flare highlights the squash’s delicious flavor without overloading it with brown sugar. 
 
Ingredients: 
1 large acorn squash (or 2 small acorn squash) 
⅓ cup grated Parmesan cheese (+ more for garnishing) 
2–3 TBSP fresh herbs OR 1 tsp dried herbs (I suggest thyme, sage, rosemary, oregano, or a mix of these) 
1 TBSP butter, melted 
½ tsp garlic powder 
¼ tsp fine salt (+ more for taste) 

  ⅛ tsp black pepper 

 
Instructions: 
 
1. Preheat oven to 400°F.  

2. Line one large (or two medium-sized) baking sheets with parchment paper. 
3. Cut the acorn squash in half, from stem to tip, and scoop out the seeds. Then, cut each squash half into ½-inch thick moon-shaped slices.
4. In a bowl, combine the Parmesan, herbs, melted butter, garlic powder, salt, and black pepper. Toss until well mixed.
5. Spread the acorn squash pieces out onto the prepared baking sheet(s). 
6. Using your hands, gently press half of the Parmesan mixture onto one side of each squash piece for maximum coverage (it’s OK if a little falls off). Flip each piece of squash and repeat with the remaining Parmesan mixture.
7. Bake until the acorn squash pieces are tender and the Parmesan topping is crispy and slightly browned (about 25 minutes).
8. If desired, garnish with additional Parmesan cheese and herbs.
9. Use a flat spatula to lift each acorn squash slice off of the baking dish and onto a serving tray or dinner plates.

 

Mashed Acorn Squash 
Created by: Debra Klein 

Easy mashed squash recipe that's savory, smooth and delicious. You'll love this easy healthy side dish perfect for a simple weeknight dinner or for a tasty Thanksgiving side dish. 
 

Ingredients: 
2 white swan squash 
6 large cloves garlic skins on 
2 TBSP olive oil 
½ tsp ground cumin 

½ tsp cinnamon 
½ tsp sea salt 
¼ tsp cayenne pepper 

Instructions 
 
1. Preheat oven to 375. Line large rimmed baking sheet with unbleached parchment paper. 

2. Cut off thin sliver from bottom (opposite stem side) of squash so it will lay flat on cutting board. Cut through the stem all the way down so squash is cut into two equal halves. Use a grapefruit spoon to scoop out seeds.
3. Place squash halves on baking tray. Drizzle with olive oil and sprinkle with salt and pepper. Add garlic cloves (with the skins still intact) to tray and roast in preheated 375 degree oven for 45 minutes, until tender when pierced with a fork.
4. When squash is cool enough to handle, use a large spoon to scoop out flesh into a large bowl. Squish the ends of garlic cloves to push out the pulp into the bowl. Use a potato masher to mix the garlic into the squash and mash into a uniform puree. Then add the cinnamon, cumin, cayenne and salt. Mash again until everything is well incorporated.
5. Garnish with fresh herbs or scallions, as desired.
6. Store mashed squash in the fridge in a glass container with tight fitting lid for up to 5 days
    
   7. .Mashed squash can be gently reheated in a 350 degree oven for 20 minutes. 
7. Optional Garnish: Sprinkle with thinly sliced scallions, fresh thyme, oregano, parsley or sage.
   

 

 

Friendly Reminder: Looking for additional inspiration? ALL recipes from the past two plus years are available on the blog for reference.😊