Spectacular Summer Squash

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Spectacular Summer Squash

Along side of cucumbers and tomatoes in gardens you will usually find summer squash. Zucchini is a type of summer quash, but here we will be explaining Crookneck and Straightneck Squash (the yellow ones). This vegetable is very plentiful in the U.S. during the summer months. The great thing about summer squash is the entire vegetable is edible. The squash is a bit more fragile vegetable and should not be stored for a long time.

One of the benefits of summer squash is carotenoids and all the wonderful antioxidants. It is also filled with alpha-carotene zeaxanthin, and beta-carotene. To keep all the nutrients it is best to keep the skin on. The antioxidant power helps with the health of the eyes. The B vitamins within are very important in stabilizing a healthy blood sugar level. 

Nutrients (1 Cup Raw)

Vitamin C 32%

Molybdenum 18%

Vitamin B6 12.5%

Vitamin B2 9.4%

Potassium 8.4%

Folate 8.1%

Magnesium 4.8%

Vitamin A 4.5%

Phosphorous 4.2%

Vitamin K 4.2%

Vitamin B1 3.3%

Trytophan 3.1%

Copper 3%

Vitamin B3 2.7%

Protein 2.7%

Omega 3 2.5%

Calories 1%

(Nutrient Facts thanks to www.whfoods.com)

How to Shop and Prepare

Find the best slightly firm squash, or collect at farmers market stand. Cooking squash in a sauté pan is the best way. Heat some extra virgin olive oil and sauté for 5 minutes on medium heat. 

Action Steps

1. Find a local farm stand and pick the coolest shapes in the squash

2. Sauté in skillet with garlic, onions, zucchini, cherry tomatoes. Top over brown rice or gluten free pasta for fresh lunch or dinner. To add proteins look into adding an organic chicken breast.