Summer Squash
About Summer Squash - Cucurbita spp.
Cucurbita is the old classical Latin name for a gourd. The English name squash comes from the Narragansett Indian word askutasquash, which means “green-raw-unripe,” which is the way the Naragansetts ate it. The Iroquois said isquotersquash; the Pilgrims simplified it to squash.
There are over 805 species of squash, all of which are descended from native related species originating in South America. Summer squash differs from fall and winter squash in that it is harvested before the rind hardens and the fruit matures. It grows on bush-type plants that do not spread like the plants of fall and winter squash and pumpkin.
Summer squash appears in many shapes and colors. This year, we expect to harvest: patty pan (also known as scallop squash), which is round and flattened like a plate with scalloped edges; straight-neck yellow squash; and of course the ever popular zucchini (see also separate Fact Sheet for zucchini).
Storage
Because summer squash is immature, the skin is very thin and susceptible to damage. Handle with care. To store summer squash, place unwashed in plastic bags in the crisper drawer of the refrigerator. The storage life of summer squash is brief, so use within two or three days. Wash the squash just before preparation, and leave the peel on — that’s where many nutrients are. For longer storage, blanch and freeze cubes or slices of summer squash for later use in soups, stews or other recipes.
Preparation Tips
Fresh young summer squash has soft, moist flesh that cooks quickly. Older larger squash may take a little longer. Also you may need to remove seeds from the larger squash before cooking. Summer squash is very versatile and varieties can be used interchangeably in most recipes. It can be grilled, boiled, steamed, sautéed, fried, or used in stir-fries or baked goods. It mixes especially well with onions, tomato and okra. Marjoram, cumin seeds, parsley, dill, rosemary and savory are perfect seasonings, but use sparingly, as too much will mask the squash’s delicate flavor.
Serve raw in salads or with dip.
Steam 1 to 2-inch slices 10 to 15 minutes. Top with butter and your choice of herbs, lemon, or grated Parmesan cheese and black pepper.
Cut into chunks and add to soups and stews toward the end of cooking time.
Slice, marinate and grill and then toss with pasta, make a sandwich or serves as a side dish with grilled meats or fish.
Steam or boil, and then mash with butter, salt and pepper to taste. Add finely grated cheese, if desired and serve as is. Or omit the butter, add a beaten egg and bread crumbs, form into patties, and fry as squash cakes.
Sources: “Whole Foods Companion,” Dianne Onstad 2004, “Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition 2003, and www.urbanext.uiuc.ext.edu.
Nutrition Facts
Summer squash is low in saturated fat, sodium and cholesterol. It is a good source of protein, vitamins A and K, dietary fiber and potassium. A large portion of the calories come from sugars.
(1 cup sliced raw summer squash)
Calories 18
Total Fat 0g
Cholesterol 0mg
Sodium 2mg
Total Carbohydrate 4g
Dietary Fiber 1g
Sugars 2g
Protein 1g
Calcium 2% RDA
Vitamin A 5% RDA
Vitamin C 32% RDA
Vitamin K 4% RDA
Iron 2% RDA
Potassium 8% RDA
Source: www.nutritiondata.com.