Seasonal Ingredient

Gem Squash

Nutritional Info

Per 100 g:

  • Fat 0.4 g,
  • Sodium 79 mg,
  • Carbohydrate 3.6 g,
  • Protein 2.9 g,
  • Potassium 558 mg.

If you’re looking for more information on healthy seasonal ingredients that can be added to your healthy eating plan, be sure to take a look at Flora’s list of seasonal ingredients.

Gem Squash are easy to cook, simple to prepare, versatile and are rich in nutritional value. Every mouthful provides loads of beta-carotene (which helps to prevent heart disease), vitamin C, antioxidants, iron, dietary fibre, folate, potassium and niacin. The seeds, if eaten from a young squash, are full of zinc and omega 3 oils, making them a great alternative to unhealthy snacks.


Gem squash are one of South Africa’s most popular heart healthy foods and are available almost all year round.

Choose items that are firm and deep green in colour.

Preparing gem squash is simple – all that you will need to do is boil until soft on the outside – when their tough green skin is soft to squeeze, but doesn’t break between your fingers. The perfect time to cut them open, add a generous scoop of Flora margarine, and tuck in or serve them alongside your family’s favourite dishes, like roast chicken and lamb chops.

Preparation time:

  • Boiling: three to five minutes
  • Steaming: two minutes
  • Stir-frying: five to seven minute

To store your gem squash, keep them in a cool, dry place – similar to where you would keep onions or potatoes.

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