Bountiful Summer Squash

Lock your car doors,  and be on the lookout for bags filled with summer squash left on porches by well meaning neighbors. During squash season, these are the tactics people use as they find themselves overloaded with squash. It seems to be abundant and inexpensive in the summer months. Yet many people do not know what to do with all that squash. 

Summer squash varieties consist of zucchini and yellow squash. They are very easy to grow in the home garden and will produce squash throughout the summer if you harvest them regularly and keep them disease-free. Squash have thin edible skins and soft seeds. 

Healthy options

• Brighten your plate with a variety of summer squash
• Locally grown squash are high in niacin and vitamins A and C
• Increases daily fiber intake
• No fat or cholesterol  
• Low in calories

Selection and storage

• Choose 4-6 ounce firm squash for best flavor
• Select blemish free squash
• Store in a refrigerator for up to five days
• Wash before preparing

Various ways to use summer squash

Zucchini and yellow squash are generally eaten cooked. However, they can be eaten raw, especially when quite young, they are small and tender. The rind becomes hard and the seeds toughen in over mature squash.  

• Shred it for salads, spaghetti sauce, muffins, pancakes or omelettes
• Chop it and add to casseroles or soups
• Stir-fry with brown rice
• Puree it for soups adding a rich creamy base
• Grill, roast or saute, tossing with a small amount of olive oil and herbs for a side dish
• Slice and add to pizza
• Cut raw summer squash into rounds or sticks and eat with dip or yogurt
• Preserve the bounty for later use

Low cost recipe

Skillet Zucchini with Chopped Tomatoes
North Dakota State University Extension Service

Ingredients:

• 1 tsp. olive oil or canola oil
• 1 c. chopped onion
• 4 small (6-inch) zucchini, thinly sliced
• 2 medium tomatoes, chopped
• Freshly ground pepper
• Grated Parmesan cheese (optional)

Directions:

• In a large, nonstick skillet, heat oil over medium heat; add onions and cook, stirring until softened. Add zucchini and cook for two minutes. Then add tomatoes and cook for three to five minutes or until zucchini is tender-crisp. Season to taste with pepper and add a sprinkle of Parmesan cheese if you wish.
• Makes four servings.
• Each (1-cup) serving has 70 calories, 2 grams (g) of fat, 12 g of carbohydrate, 3 g of protein, 15 milligrams of sodium and 70 percent of the daily recommendation for vitamin C.