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Sweet Summer Squash

on August 10, 2014

Summer squash in basket

Did you know there were over 40 varieties of squash? Right now summer squash is in its peak season from mid summer to end of summer, buy a few different types of squash summer and try them out. These varieties of summer squash include:

  1. Yellow with a crookneck or straight neck shape
  2. Zucchini that is green or yellow, long or round
  3. Pattypan is a scallop shape

 

When selecting summer squash it is best to choose small, firm squash with bright-colored blemish free skin.

 

Summer squash has a ton of nutritional benefits- One cup of squash has a ton of nutritional benefits, it is high in vitamin C providing 25% of the DV, also contains about 17% of your DV of beta carotene to help with vision degeneration associated with aging. Also yellow squash is very low in calories with only 18 calories per cup, very low in fat and low in carbohydrates.

 

If you are interested in preparing summer squash without a complicated recipe, sautéing is an easy way to bring out sweetness of these vegetables. Chop the squash into small pieces for fast cooking, and allow it to get browned and caramelized. Turn it into a side dish by tossing with beans or cooked grain such as quinoa, a generous handful of fresh herbs and a flavorful cheese like goat or feta.

 

At MySuperFoods we always have a ton on summer squash on hand and lucky for us Katie makes the best zucchini chocolate chip muffins. These muffins are incredible, perfect for a snack or even a sweet treat, so if you have a few extra squash try this recipe https://mysuperfoods.wordpress.com/2013/07/18/what-to-do-with-16-summer-squash/ and hope your friends and family love them as much as we do!

 

To try a new summer squash recipes, check these out!

 

Grilled Squash

Grilled Summer Squash

Adapted from myrecipes.com

 

Ingredients:

  • 2 cups baby zucchini, halved lengthwise
  • 2 cups baby yellow squash, quartered length
  • 2 tablespoons olive oil
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • Cooking spray

 

Directions:

 

Preheat grill to medium-high heat. Combine baby zucchini and baby yellow squash in a large bowl. Add ­olive oil, kosher salt, and black pepper; toss well. Place vegetables on a grill rack coated with cooking spray. Grill 5 minutes on each side or until lightly charred and tender.

 

Squash with mint and goat cheese

Warm Squash Salad With Mint

Adopted from Julie O’Hara at NPR

Yields 4 servings

Ingredients:

  • 1 tablespoon olive oil
  • 3 medium zucchini (about 1 pound), trimmed and chopped into half-inch pieces
  • 3 small yellow crookneck squash (about 3/4 pound), trimmed and chopped into half-inch pieces
  • Coarse salt and freshly ground black pepper to taste
  • 1 (15.5-ounce) can cannellini beans, rinsed, drained and dried
  • 1/4 cup loosely packed chopped fresh mint
  • 4 ounces goat cheese

Directions:

Add the olive oil to a large nonstick skillet and heat to medium high. Add all the squash, season with salt and pepper, and cook, stirring frequently, for 10 minutes or until squash is lightly browned and tender (adjust the heat if squash browns too quickly). Transfer to a large serving bowl.

Add the beans and most of the mint to the bowl. Toss gently. Just before serving, crumble the goat cheese over the salad and finish with the rest of the mint.

 

Fettucine squash

Fettuccine With Squash Ribbons

Adopted from Julie O’Hara at NPR

Yields 4 servings

Ingredients:

  • Salt and freshly ground black pepper to taste
  • 12 ounces whole-wheat or regular fettuccine
  • Cooking spray
  • 3 fully cooked chicken sausages, preferably spinach and feta or sun-dried tomato flavor
  • 1 tablespoon olive oil
  • 3 to 4 cloves garlic, thinly sliced
  • 1 pint grape or cherry tomatoes, halved crosswise
  • 3 medium zucchini, trimmed, skin removed and peeled into thin ribbons of about ½ inch wide
  • 3 medium yellow crookneck squash, trimmed, skin removed and peeled into thin ribbons
  • 1/4 cup packed chopped fresh basil
  • Parmigiano-Reggiano for serving

Directions:

Bring a large pot of water to a boil. Salt generously and add fettuccine. Cook according to package directions. Reserve about 1 cup of pasta-cooking water and drain.

Meanwhile, coat a nonstick skillet with cooking spray and heat to medium. Add chicken sausage and cook, turning often, until golden brown on each side. Transfer to a cutting board. Allow sausage to rest for a few minutes, then thinly slice on the diagonal.

Add olive oil to skillet and turn heat to medium-low. Add garlic and cook 1 minute. Add tomatoes and cook 3 minutes, or until skin is no longer taut. Season with salt and pepper, to taste. Deglaze skillet with about 1/4 cup of reserved pasta-cooking water, loosening any bits from the bottom of the skillet. Remove from heat.

Off the stove, add the zucchini ribbons to the empty pasta pot, followed by the tomato mixture, the drained pasta, the sliced sausage and about three-quarters of the basil. Toss well to combine. If pasta appears dry, add enough of the reserved cooking water to coat the pasta so it looks moist, but not wet.

Divide among 4 bowls and use a vegetable peeler to shave thin pieces of Parmigiano-Reggiano over pasta. Sprinkle with remaining basil and serve immediately.

 

Sources

http://www.myrecipes.com/recipe/grilled-summer-squash-50400000120703/

 

http://www.cookinglight.com/food/in-season/in-season-yellow-squash-and-zucchini

 

http://www.livestrong.com/article/349229-the-nutritional-value-of-yellow-squash/

 

http://www.npr.org/templates/story/story.php?storyId=92739541

 

Be sure to check out

https://mysuperfoods.wordpress.com/2013/07/18/what-to-do-with-16-summer-squash/

 

 

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