Gourds Galore: Nutritious & Flavorful

The "summer" moniker just means these squash can't be stored for long. Their seeds are full of disease-fighting phytonutrients.

Like their summer brethren, winter squashes are full of vitamins A and C, potassium, and fiber.

Ivy gourds look like miniature cucumbers; use them like zucchini in the kitchen. Leaf, root, and flower extracts are used medicinally.

This summer squash is technically a fruit. But chayote, full of B-complex vitamins, makes a fine substitute for any starchy vegetable.

A gourd with smooth, oblong fruit, high-fiber snap melons are a natural gut cleanser and full of phytonutrients.

Madras cucumbers have a high content of minerals which can help lower blood pressure and improve overall cardiovascular health.

Packed with carotenoids (which give the squash its orange flesh), they’re a great source of vitamin A.

Cucumbers are over 90% water, making them one of the most hydrating foods we can consume. 

Zucchini is a gut-friendly and immunity-building ingredient.

The Calabaza pumpkin or kabocha squash is the star of this hearty Latin American soup.

A cake baked wrapped in the warm notes of turmeric leaves.

Pumpkins and their saaga (leaves) are rich in soluble fiber, which can help reduce the risk of cholesterol.

Growing a gourd can teach you a great deal, both about life and healthy eating.

A granddaughter learns culinary wisdom while cooking a traditional squash recipe in Odisha.

Get more ideas for squash in this cookbook inspired by history, tradition, and wellbeing.