Don’t Look a Gift Squash in the Mouth

Article by healthybalance.com staff
Posted on September 03, 2008

If you have a friend with a garden, you may have a zucchini squash taking up a whole shelf of your refrigerator. Don’t look this gift squash in the mouth! Rather, find a way to get it into yours—and into the mouths of your family. You see, zucchini and family (crookneck, straight neck and patty pan squash) are teeming with good nutrition.

The nutrients found in summer squash may reduce risk of cancer, relieve symptoms of BPH (a prostate gland condition), and promote cardiovascular health.

Summer squash are great sources of manganese, magnesium, potassium, phosphorous, folate, copper, vitamins A, B and C, beta-carotene and fiber. These nutrients can boost your health by helping to:

• Prevent artherosclerosis and diabetic heart disease.
• Reduce risk of heart attack and stroke.
• Lower high blood pressure and high cholesterol.
• Reduce pain associated with rheumatoid arthritis.

A venerable history

Summer squash originated in Guatemala and Mexico, where it has been eaten for more than 10,000 years. Conquering colonizers brought the vegetable back to Europe. Today, China, Japan, Romania, Turkey, Italy, Egypt, and Argentina are the top commercial squash producers in the world.

Care and feeding

If you don’t have the good fortune of having gardening neighbors, purchase squash that have shiny blemish-free peels, feel heavy for their size and are not gruesomely large. Don’t squash your squash! They bruise and dent easily and such wounds can lead to premature decay. Store your unwashed squash in a plastic bag in the fridge—they stay fresh about a week.

Summer Squash Serving Suggestions

• Slice and dip in ranch dressing or your favorite chip or vegetable dip.
• Grate and top off a tossed green salad
• Chop and sauté as omelet ingredients.
• Add thin slices to lasagna—an extra layer of nutrition!
• Puree and add to muffin and quick breads. Decrease liquid in the recipe by 1/3 to compensate for the moisture added by the squash.
• Freeze for later! Simply slice, blanch in boiling water for two minutes, drain and store in freezer bags.

4 Step Summer Squash Burrito

Ingredients:

• 1 medium summer squash
• 1 medium zucchini
• 1 small onion
• 1 t. minced fresh garlic
• 1 T. olive oil
• 4 burrito-sized tortillas
• Salsa, sour cream, shredded cheese and guacamole

Preparation:

1. Sautee onion in olive oil over medium heat, Add garlic, squash and zucchini. Cook till tender.

2. Meanwhile, wrap the tortillas in foil and heat in the oven at 350 degrees for ten minutes.

3. Spread salsa, guacamole and/or sour cream on heated tortillas. Top with squash mixture and grated cheese.

4. Roll up and enjoy!