Summer Squash

Golden Gourds of Summer

Summer squash are a lot like their winter cousins — they come in many different shapes and sizes and offer a variety of nutrients. But since we harvest them younger, they tend to be smaller and more tender with edible skin. Raw or cooked, they bring healthy color and variety to your Ranch veggie tray.

Squash-y Shapes

The most common types are patty pan, straightneck, crookneck and zucchini. Patty pans look like flying saucers and crooknecks have swan-like necks. Let your kids explore at the store and have them pick the ones that strike their fancy. If your kids love zucchini, try swapping in a summer squash in their favorite recipe. They may not notice the difference!

From A to Zinc

Summer squash are such a treasure trove of vitamins and nutrients that it’s tough to remember them all. But here goes: They’re a good source of vitamin C, vitamin A, dietary fiber, potassium, copper, folate, phosphorus, omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, and zinc. Whew!

Pick, store & prep summer squash

It’s easy to add a healthy dose of color to your warm-weather meals with these great squash tips.

Pick

• The plumper, the better. Choose a squash that feels firm and heavy for its size.
• Look for smooth skin. Avoid any that have cuts, blemishes, mushy spots or are shriveled. The skin should be bright and glossy.
• Smaller is better. Smaller squashes are generally more tender and fresh tasting than larger ones.
• Eat the blossoms. In early summer, you’ll find squashes with their blossoms still attached. Don’t pass them up! These edible flowers are high in beta-carotene and vitamin C. They’re also delicious and fun for kids to eat.

Store

• Chill. Place in a plastic bag in the refrigerator and it will keep for 3 to 4 days.

Prep

• Wash well. Scrub under running water until the skin feels clean to the touch. Only peel the squash if the skin still feels gritty after washing or is unusually tough.
• Try them raw or cooked. Squash can simply be sliced and dipped in Ranch or sautéed in butter. For a main course, stuff them with the topping of your choice and bake.
• Mix and match. Different varieties of summer squash can be used pretty much interchangeably in recipes.

Summer Squash Recipes

Adding summer squash to your kitchen routine is easy with these fresh and healthy dishes.

• 

  Herb Sauced Vegetables

  Simple steamed veggies are nutritious. Ranch and parsley make them delicious.

  View recipe

• 

  Colorful Veggie Panini

  An Italian deli in a grilled cheese sandwich.

  View the recipe

• 

  Zucchini Omelet

  Try summer squash instead of zucchini in this egg-cellent brunch dish.

  View recipe