Try This Month’s Featured Vegetable – Summer Squash!

Summer squash is a great vegetable to include in your diet.  Zucchini and yellow squash are the most popular of the four summer squashes grown in Wisconsin.   They produce well in the garden and if you do not have a garden, they are available in the grocery store and farmer’s market.  Fresh zucchini is available in Wisconsin from July through August. Summer squash can be stored and kept fresh in the refrigerator for a week. Choose small to medium sized (more tender) and without soft or wrinkled skin; if picked from your garden – pick before the rind hardens and the skin is still shiny.  The larger the summer squash fruit gets, the tougher the skin and seeds are. The larger summer squash can be shredded, seeds removed, and used in zucchini bread and muffins, or for scooping and stuffing.

Summer squash is naturally low in calories, a good source of fiber, potassium, and vitamin C.  It is also a good source of beta carotene, lutein and zeaxanthin (important for eye health). In addition to being a very healthy food, they are fun to eat and versatile too.  Include summer squash in your breakfast skillet, in a salad, in casseroles; stuff them, bake, roast or grill them.  Eat them all summer long and enjoy.

Cooked Zucchini and Yellow (Summer) Squash Ingredients 6 cups zucchini, cut into large chunks 6 cups yellow squash, cut into large chunks 2 tablespoons olive oil (plus extra for greasing pan) 1 teaspoon minced garlic or garlic powder 1 teaspoon iodized salt ½  teaspoon ground black pepper Roasting: Preheat oven to 425 degrees. Spritz or lightly grease roasting pan with olive oil. Put chunks of summer squash into bowl; drizzle olive oil and seasonings over squash. Mix until squash is evenly coated. Pour squash into roasting pan and spread it out until it evenly covers the pan. Bake 15 – 20 minutes (until tender), stirring once. Grilling: Preheat grill to medium-high heat. Spritz a large sheet of aluminum foil OR grilling basket with olive oil. Put chunks of summer squash into bowl; drizzle olive oil and seasonings over squash. Mix until squash is evenly coated. Place summer squash on the large sheet of aluminum foil; seal vegetables in the foil; OR place in grilling basket. Place the foil pack or grilling basket on the preheated grill, and cook 15 – 20 minutes (until tender), turning once.

 

 

For questions please call the FCP Community Health Department at 715-478-4355.