Summer squash is a versatile, nutritious vegetable that is a pillar of seasonal summer cooking. It is typically available from June to October and can be bought fresh from the farmer's market, found at your local grocery store, or grown in your garden.
There are multiple varieties of summer squash including zucchini, yellow squash, crookneck squashes, zephyr, and pattypan. Zucchini and yellow squash are the most common, but I recommend experimenting with other varietals in your home kitchen - their various shapes and colors make for eye-catching dishes. For all varieties of summer squash, choose squash that are glossy, small-to-medium-sized, and heavy for their size. Squash can be stored unwashed in the refrigerator for 5 days or more. Trim the ends and give the squash a quick rinse when you are ready to use it. The peel and seeds are good to eat.
Summer squash is a low-calorie food packed with nutrients and containing fiber and zero fat. They contain significant amounts of vitamins B6, riboflavin, folate, vitamins C & K, and minerals, like potassium, magnesium, and manganese. Summer squash also contains antioxidant and anti-inflammatory phytonutrients, most notably, the carotenoids, lutein, and zeaxanthin. This makes summer squash a nutrient-dense food that is so valuable to include in your diet, affordable, and delicious!
Here are some of our favorite recipes that feature this delicious squash and use low cost, pantry basics:
Summer Squash and Chickpea Soup
Ingredients:
· 2 tablespoons olive oil
· 1 medium yellow onion, diced small
· 4 garlic cloves, minced
· 1/2 teaspoon dried oregano
· ½ - 1 teaspoon salt
· 1/2 teaspoon black pepper
· 4 cups low-sodium broth
· 5 inch Parmigiano-Reggiano or Pecorino Romano rind (optional)
· 2 cups summer squash, cut into half-moons
· 2 cups zucchini, cut into half-moons
· 1 15-oz can garbanzo beans
· 1/2 cup fresh basil, optional
· 1/4 cup fresh parsley, optional
Instructions:
1. In a large pot heat the olive oil over low-medium heat and sauté the onions for 5 minutes. Then add in the garlic, oregano, salt, and pepper and continue sautéing for 3 more minutes.
2. Add in the vegetable broth and cheese rind (if you are using one), stir, and bring to a gentle simmer.
3. Then add in the summer squash, zucchini, beans, basil, parsley and simmer for 5 minutes or until the squash is tender.
4. Taste and season with more salt and pepper if needed and serve hot.
Healthy Zucchini Bread
Ingredients:
· ⅓ cup melted coconut oil, butter, or extra-virgin olive oil
· ½ cup honey or pure maple syrup
· 2 eggs
· ½ cup milk of choice or water
· 1 teaspoon baking soda
· 1 teaspoon ground cinnamon
· 2 teaspoons vanilla extract
· ½ teaspoon salt
· ¼ teaspoon ground nutmeg
· 1 ½ cups grated zucchini (you’ll need 1 small-to-medium zucchini, about 7 ounces—gently squeeze out excess moisture over the sink before stirring it into the batter)
· 1 ¾ cup whole wheat flour
Optional: ¾ cup roughly chopped raw walnuts or pecans OR chocolate chips
Instructions:
1. Pre-heat oven to 325°F. Grease a 9” x 5” loaf pan to prevent the bread from sticking.
2. In a large mixing bowl, combine the oil and honey. Beat them with a whisk until they are combined. Add the eggs and beat well.
3. Add the milk, baking soda, cinnamon, vanilla, salt, and nutmeg, and whisk to blend.
Switch to a big spoon and stir in the zucchini (be sure to squeeze excess moisture out
of the zucchini first). 4. Add the flour and stir just until combined. Some lumps are ok! Gently fold in the nuts or chocolate chips now, if using.
5. Pour the batter into your greased loaf pan and sprinkle lightly with additional cinnamon.
6. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean and the center of the loaf springs back to the touch. Let the bread cool in the pan on a wire rack. Use a serrated knife to cut individual slices.
7. This bread is moist, so it will keep for just 2 to 3 days at room temperature. Store it in the refrigerator for 5 to 7 days, or in the freezer for up to 3 months or so.