For the month of September, we will be learning about Summer Squash

  • Yellow squash is exceptionally low in calories, with approximately 20 calories in a small-sized vegetable and 30 calories in a medium-sized vegetable. The few calories in yellow squash come primarily from the carbohydrate content, which is also low. A 1-cup serving of sliced, yellow squash contains approximately 4 grams of carbohydrates. Yellow squash is a good option to replace high-calorie vegetables, such as potatoes and corn, in your nutrition plan, especially if you are trying to reduce your daily caloric intake..
  • Yellow squash contains high concentrations of beta carotene and lutein. Beta carotene is an antioxidant that helps protect your body against damage from pollutants and chemicals called free radicals. Dietary lutein may help prevent the development of cataracts and the age-related eye condition -- macular degeneration -- which can lead to blindness. A cup of sliced yellow squash provides you with roughly 135 micrograms of beta carotene and 2,400 micrograms of lutein. Add diced or shredded yellow squash to stews, salads, casseroles and soups to increase your intake of this nutritious vegetable.

Recipes of the Month

Baked Summer Squashsummer squash

Ingredients

  • 2 pounds summer squash (zucchini, pattypan squash, yellow crookneck squash)
  • ¼ cup olive oil
  • ½ cup grated Parmesan Cheese
  • 1/3 cup bread crumbs
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper

Directions

  1. Preheat the oven to 350 F. Remove the stem and end and slice the squash cross-wise in ¼ inch-thick rounds. Toss with olive oil
  2. In a small bowl, combine the bread crumbs, Parmesan, Salt, Pepper. Arrange the squash rounds in a 9 x 12-inch rectangular baking dish, or 10-inch pie plate. Sprinkle the bread crumb mixture over the squash
  3. Cover the baking dish with foil and bake in the oven for 30 minutes. Remove foil and bake another 5 minutes until the top is bubbling and crispy.

Grilled Summer Squashgrilled summer squash

Ingredients

  • 1 ½ pounds sliced summer squash
  • 1 medium sliced onion
  • 2 tbsp olive oil
  • ½ tsp salt
  • ½ tsp pepper
  • Zest and juice of 1 lemon
  • 1 tbsp chopped parsley
  • 1 tbsp chopped mint
  • Shaved Parmesan

Directions

  1. Preheat grill to medium high heat
  2. Toss squash, onion, olive oil, salt and pepper together. Grill 3 to 5 minutes per side.
  3. Remove from heat and toss with more olive oil (to preference), the zest and juice of 1 lemon, parsley and mint.
  4. Top with shaved Parmesan cheese