Cathy's Kitchen
by Cathy Katavich
Summer Squash
Summer squash belongs to a very large family
of plants usually referred to as the gourd
family. Winter squashes, cucumbers,
cantaloupe, and watermelon also belong
to this same family of plants.
The main difference between summer
and winter squash, such as butternut and
acorn, is that summer squash has soft,
thin skin that is edible. In fact, the term
squash comes from the Narragansett Native
American word skutasquash meaning
“green thing eaten green.”
All summer squash can be eaten raw
or cooked. They have a mild flavor that
can range from sweet to nutty and though
the difference in flavor between varieties is
subtle, it’s distinct. The most common varieties
of summer squash you’re most likely to cross
paths with over the next few months are green
zucchini, yellow zucchini, yellow crookneck,
Mexican gray, pattypan, and perhaps eight-
ball round squash.
Zucchini is undoubtedly the most prevalent
summer squash. If you’re a gardener, you will
have more zucchini growing than you know
what to do with! Zucchini is such a prolific
vegetable that entire cookbooks have been
written about it!
Health benefits of squash
In terms of nutrient richness, most people would not put summer squash in
the “powerhouse” category, like kale and broccoli. However, summer squash
has remarkable nutrient richness in all nutrient categories. It’s a key source of
antioxidant vitamin C, an excellent source of manganese and zinc, two key
antioxidant minerals, a good source of fi ber and protein macronutrients, and
very high in phytonutrients like carotenoids. Carotenoid is especially abundant
in all the yellow squash varieties, ranking just behind carrots and sweet potatoes.
All these key antioxidants help boost immunity and support healthy aging.
Plus, since squash is 95% water, it is very low in calories, about 25 per cup of
cooked squash.
Buying and Cooking Summer Squash
If you think you don’t like zucchini, or that it’s boring, it probably wasn’t
properly prepared. Contrary to today’s attitudes about vegetable cooking,
summer squash is at its worst when cooked to “crisp” tender! It needs cooking
time to develop its sweet, nutty fl avor. Although there are differences in the
fl avor of different summer squash, their fl avors and textures are so similar that
they are usually interchangeable in recipes. Be careful with seasonings – the
delicate fl avor can easily be overwhelmed.
In the world of squash, bigger is not always better! Squash should be about
6 to 7 inches long or 4 inches wide for the flat varieties. Once they get large
they are coarse and stringy! Look for firm squash with few blemishes. Store
refrigerated in a plastic bag for up to a week.
There are several basic preparations that will bring out the best in your
squash:
Roasting – cut squash into large chunks or slices and put in large bowl. Add
in enough olive oil to coat, then mix in salt, pepper, garlic, or any seasoning
you like. Spread onto roasting pan and bake at 450 o F for 15 to 20 minutes,
stirring halfway through.
Wilting – This should be done any time you plan to serve zucchini raw, such
as in a salad. Cut the zucchini into bite size pieces or long slender strips. Put
in a colander and salt generously, tossing to coat well. Set it aside over a bowl
or sink until the squash softens and liquid is released. Rinse and pat dry.
Glazing – Cut the squash into large chunks and put into a pan with enough
water to cover the bottom plus a couple tablespoons of olive oil, and some
sliced g