Flourish with Food: Sun-sational Summer Squashes

One thing home gardeners, CSA (Community Supported Agriculture) members and food pantry shoppers can count on every summer is an abundance of summer squash.  Have you ever had a friend or neighbor looking to unload an over-abundance of zucchini?

Did you know squash is technically a fruit, like the tomato, as the seeds are inside?  However, nutritionally and culinary-wise, squash is considered a vegetable.

People commonly think of zucchini and yellow squash as summer squashes. However, yellow crookneck squash and pattypan squash also come under the summer squash term.

The main difference between zucchini and yellow squash is their color, while both are mild tasting, cylindrical and straight necked.  Yellow squash generally has more seeds in the flesh. As a result, the two types can often be interchanged in recipes or used together for color appeal.

Yellow crookneck squash has a little thicker, waxier skin than summer squash. Taste has been described as mild and buttery.  Crooknecks beyond 5-6” tend to have tougher skins and seeds.

Summer squashes are low in calories, being around 95% water.  Vitamins A, C, potassium and fiber are notable.  Since most nutrients are in the skin, skip peeling.

Store uncut summer squashes in a loosely closed plastic bag in the fridge’s crisper drawer.  This prevents moisture loss.

All summer squashes can be used in stir-frying, sautéing, baked casseroles, soups, grilling and eaten raw, Smaller pattypan squash is easy to sauté or grill whole for a quick easy vegetable. Spiralized squash or “squash noodles” can be used in many recipes; shredded or grated squash in cakes, pancakes, muffins, quick breads and cookies.

Keep in mind that as a squash gets larger, it tends to become tougher, watery and less tasty. Its best use is in soups and baked goods, like the always favorite zucchini bread.

Older, larger summer squash would be perfect in this veggie marinara sauce by Chef Abbie Gellman MS, RD, CDN (culinary nutrition expert) https://fruitsandveggies.org/recipes/vegetable-tomato-marinara-sauce.

Squash boat recipe from the Have A Plant® Movement: https://fruitsandveggies.org/stories/a-fun-idea-for-summer-squash