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You are here: Home / Food / Enjoy Summer Squash and Zucchini this Fall!

October 27, 2016

Enjoy Summer Squash and Zucchini this Fall!

I often pick up squash & zucchini at the farmer’s market in the summer. I found them in October for the great price of 2/$1. When selecting squash look for small to medium size squash and they should feel heavy for their size. If they are soft and squishy or showing any signs of decay, pass them by.

Squash are available throughout the year although for those of us who live in Ohio or the Midwest, this local food is a summer/early fall vegetable. Why should you enjoy them this fall and year-round? Summer squash is:zucchini-and-squash-july-2016-2

  • Low in calories
  • Inexpensive, especially during the summer
  • Sodium free
  • Fat free
  • Cholesterol Free
  • Saturated fat Free
  • High in Vitamin C
  • 2 grams of fiber in a ½ a squash

One reason to enjoy them is their fresh “summer” taste and the fact that they are low in calories. Did you know that ½ of a medium squash has 20 calories? It also provides you with 2 grams of fiber.

zucchini4

Want to try something new? I found this recipe for Summer Squash Ribbons with Lemon Herb Dressing from the American Institute for Cancer Research. This yummy cold salad was flavorful and a great addition to my spring mix salad. The light dressing and feta cheese made it taste great. You may not even need any extra dressing. These versatile vegetables offer you many opportunities to enjoy them. Here are some recipes to try:

  • Sesame Garlic Vegetable Medley
  • Quick and Easy Pasta Primavera
  • Zesty Skillet Zucchini – serve this over brown rice or whole wheat pasta
  • Zucchini Bread
  • Summer Squash Stir Fry

Want more ideas? Check out this video for additional ideas for using summer squash.  Do you have a favorite way to serve squash or zucchini? If so, share it in the blog comment section.

Sources:

Health and Wellness Resource Guide for Fruit and Vegetables available from: http://pbhfoundation.org/sites/default/files/pdf/PBH_Health_Wellness_Resource_Guide_1475180337.pdf

Kastre, M. & Mitchell, D., Summer Squash Ribbons with Lemon Herb Dressing available from: http://www.aicr.org/health-e-recipes/2016/summer-squash-ribbons.html?_ga=1.137022713.898547958.1476285787

Marks, M., the Produce Guy, Selecting Squash available from http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=1&Video=38&txtsearch=%27summer%20squash%27#respon_toptop_v_top

Marks, M., The Produce Guy, Ideas for using Squash http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=1&Video=40&txtsearch=%27summer%20squash%27#respon_toptop_v_top

Selecting Squash available from: http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=1&Video=38&txtsearch=%27summer%20squash%27#respon_toptop_v_top

www.aicr.org

 

 

 

 

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REVIEWED BY: Tammy Jones, Family & Consumer Sciences Educator, Ohio State University Extension, Pike County

Categories: Food
Tags: healthy vegetable, local food, salad, Summer squash, summer squash ribbons, zucchini

Avatar for Michelle Treber
Avatar for Michelle Treber

About Michelle Treber

Michelle Treber, LD, MA, is an Ohio State University Extension Educator, Family & Consumer Sciences in Pickaway County. Her area of specialization includes health, nutrition and wellness. Worksite wellness is a passion and she enjoys working with businesses to strengthen and develop their wellness programs. She is married and has a blended family of four adult daughters and one adult son. In her free time she enjoys gardening, walking, mixed media sewing, and biking. Spending time with her grandchildren is a joy. She has a 4 year old granddaughter and an infant grandson who live in Wales and 7 year old twins who live in North Carolina.

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