Summer squash is called “summer squash” because it is harvested during summer! Which, if you weren’t aware, officially began yesterday at 1:50 pm. Summer squash is the soft-skinned cousin to the hard-rinded winter squash, which as you’ve probably guessed, is harvested in winter. Summer squash come in a wide variety of shapes, sizes, and colors, and are excellent for grilling – perfect for summer!

History and Nutrition

A Brief History of Summer Squash

Summer squash, a staple of warm-weather cuisine, traces its roots back to the ancient civilizations of the Americas. Indigenous peoples cultivated this versatile vegetable long before Europeans set foot on the continent. With the advent of European exploration, summer squash seeds made their way across the Atlantic, finding new homes in European gardens. Quickly adopted for its versatility and quick growing season, summer squash became a beloved ingredient in various culinary traditions, from Italian and French to Mediterranean dishes. Heirloom varieties of squash and zucchini have become a more common household staple, as each variety brings unique flavor and texture to the table.

Nutritional Powerhouse

Summer squash is not just a culinary delight but also a nutritional powerhouse. Low in calories, with about 20 calories per cup of raw squash, it is an excellent choice for those mindful of their calorie intake. Rich in essential vitamins and minerals like vitamins A, C, B6, magnesium, potassium, and manganese, summer squash supports various bodily functions, from boosting the immune system to maintaining healthy skin. Its high fiber content aids digestion and promotes a feeling of fullness, which can be helpful for those managing their weight. Moreover, the antioxidants in summer squash, such as beta-carotene, lutein, and zeaxanthin, can help protect the body from oxidative stress and may reduce the risk of chronic diseases.

With its rich history and impressive nutritional profile, summer squash is a valuable addition to any diet. Its culinary versatility ensures that it can be enjoyed in countless delicious ways, making it a favorite for many home cooks and professional chefs alike. Whether you’re looking to boost your intake of vitamins and minerals, manage your weight, or simply enjoy a tasty and refreshing vegetable, summer squash is a fantastic choice. Try one of our recipes below to include more summer squash in your daily diet!

Recipes

These recipes highlight the versatility of summer squash, making it a delightful main ingredient in a variety of dishes!

Grilled Summer Squash

Ingredients:

• 2 medium zucchinis
• 2 yellow squash
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning

Instructions:

1. Preheat the grill to medium-high heat.
2. Slice the zucchinis and yellow squash lengthwise into 1/4-inch thick slices.
3. In a large bowl, toss the squash slices with olive oil, salt, pepper, garlic powder, and Italian seasoning.
4. Grill the squash slices for 3-4 minutes on each side, until tender and slightly charred.
5. Serve hot as a side dish or main course.

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Stuffed Summer Squash

Ingredients:

• 4 medium summer squash (zucchini or yellow squash)
• 1 cup cooked quinoa
• 1/2 cup diced tomatoes
• 1/2 cup chopped spinach
• 1/4 cup grated Parmesan cheese
• 1/4 cup breadcrumbs
• 1/4 cup chopped onions
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the squash in half lengthwise and scoop out the center, leaving a 1/4-inch thick shell. Reserve the scooped-out flesh.
3. In a skillet, heat olive oil over medium heat. Sauté the onions and garlic until fragrant.
4. Add the reserved squash flesh, diced tomatoes, spinach, and cooked quinoa to the skillet. Cook for 5 minutes, until the mixture is heated through.
5. Remove from heat and stir in the Parmesan cheese, breadcrumbs, salt, and pepper.
6. Stuff the squash shells with the quinoa mixture and place them in a baking dish.
7. Bake for 25-30 minutes, until the squash is tender and the filling is golden brown.
8. Garnish with fresh basil before serving.

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Summer Squash Ratatouille

Ingredients:

• 1 zucchini, sliced into rounds
• 1 yellow squash, sliced into rounds
• 1 eggplant, sliced into rounds
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 red onion, sliced
• 3 cloves garlic, minced
• 2 cups diced tomatoes (canned or fresh)
• 1/4 cup olive oil
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Sauté the garlic and onions until softened.
3. Add the diced tomatoes, salt, pepper, thyme, and oregano. Cook for 10 minutes, stirring occasionally, until the sauce thickens slightly.
4. Spread the tomato sauce evenly on the bottom of a large baking dish.
5. Arrange the sliced zucchini, yellow squash, eggplant, and bell peppers in an alternating pattern over the sauce.
6. Drizzle with the remaining olive oil and season with a bit more salt and pepper.
7. Cover the dish with aluminum foil and bake for 30 minutes.
8. Remove the foil and bake for an additional 15 minutes, until the vegetables are tender and slightly caramelized.
9. Garnish with fresh basil before serving.

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Zucchini Bread

Ingredients:

• 1 1/2 cups all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 cup vegetable oil
• 1/2 cup granulated sugar
• 1/2 cup brown sugar
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 1/2 cups grated zucchini
• 1/2 cup chopped walnuts or pecans (optional)

Instructions:

1. Preheat the oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together the flour, baking powder, baking soda, salt, cinnamon, and nutmeg.
3. In another bowl, beat the vegetable oil, granulated sugar, and brown sugar together until well combined.
4. Add the eggs and vanilla extract to the wet mixture, beating until smooth.
5. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
6. Fold in the grated zucchini and chopped nuts (if using).
7. Pour the batter into the prepared loaf pan and bake for 55-60 minutes, or until a toothpick inserted into the center comes out clean.
8. Allow the bread to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.