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:
- 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.
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
