Summer Squash
Squash are gourds – fleshy vegetables protected by a rind.
Melons and cucumbers are in the same family. Some squash grow on bushes and
some on vines. They are divided into two main groups, summer squash and winter squash.
Summer squash
have soft shells and tender, light-colored flesh and are picked while immature.
Winter squash have hard shells, darker, tougher flesh and seeds
and are not harvested until they are mature.
Summer squash are more than 95
percent water and offer only a small amount of nutrients. The good news, since
they are high in water, they are low in
calories,
about 19 per cup of raw sliced squash. Summer squash have good amounts of vitamin
C, more in raw than cooked, fiber, potassium and magnesium.
Types of Squash
The most popular summer squash is the familiar green zucchini.
It is only one of several common types of summer squash, which vary mainly
in shape and color.
All are similar enough in flavor and texture to be interchangeable in recipes.
Common Summer Squash
Baby Acorn
Chayote
Globe Squash
Golden Zucchini
Pattypan
Scallopini
Crookneck
Straightneck
Zucchini
Choosing Squash
Summer squash taste best when small to medium size, not more
than seven inches long. Choose squash that are firm and fairly heavy for their
size. Look for
squash with sound, glossy skin, avoid those showing nicks, pits, bruises or
soft spots.
It should be plump with the stem end fresh and green. Summer squash should
be refrigerated.
Preparing
Wash well and trim the ends. Summer squash need not be peeled or
seeded unless it is oversized and has a thick skin or large seeds.
- Cut summer squash into 1/2 inch thick lengthwise slabs. Brush with
vegetable oil and grill.
- Put cubes of any summer squash into soups at the
last minute. Cook until just heated through.
- Make a summer squash slaw: Shred
zucchini or yellow squash, unpeeled. Toss with a little lemon juice or
vinegar and set aside. Make a dressing
of low-fat yogurt,
black pepper, and minced dill. Drain the squash and toss with dressing.
Serve at room temperature.
Remember Farmers’ Markets are a good source of
fresh summer squash.
| Zucchini Pancakes |
3 medium zucchini
1/2 teaspoon salt
1 tablespoon lemon juice
1 green onion, finely chopped
1 tablespoon dried basil
1 small clove garlic, minced
2 eggs, lightly beaten
2 tablespoons oil |
Shred zucchini, sprinkle with salt and let stand for 5 to
10 minutes to draw off moisture. Squeeze or wring the shredded zucchini in
a clean kitchen
towel to remove all the moisture you can. Combine the squeezed-out zucchini
with
the rest of the ingredients except the oil, mixing well. Heat the oil
in heavy skillet.
Spoon the zucchini mixture into the heated skillet, shaping into pancakes.
Cook over medium heat until set and light brown. Flip pancakes and finish
cooking the other side.
Serve whole or cut into wedges. Sour cream or
plain yogurt makes a nice accompaniment. Serves 2. |
| Zucchini with Walnuts |
2 cups zucchini, thinly sliced
2 tablespoons diced green onion
1 tablespoon margarine
1-2 tablespoons vinegar
1/2 teaspoon salt
3 tablespoons coarsely chopped walnuts, toasted |
In a large saucepan, combine
zucchini, green onions and margarine. Cook over low heat for 5 minutes. Stir
in vinegar and salt, cover and cook
over low
heat 3 to 5 minutes more until zucchini is tender. Stir in walnuts
and serve. Serves
2 to 3. |
|
